Archive | February, 2014

<div id="DPG" webReader="214.00767116"><div class="side-bar" webReader="-16.814159292"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2013/jon-erik-kawamoto-vital-stats-box.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://facebook.com/JKConditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" class="c12"/><a href="http://instagram.com/jkconditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" class="c13"/><a href="http://twitter.com/JKConditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" class="c13"/><p><strong>Name:</strong> Jon-Erik Kawamoto, CSCS, CEP<br /><strong>Owner:</strong> Personal Trainer & Fitness Writer<br /><strong>Website:</strong> <a href="http://www.jkconditioning.com/" rel="nofollow" target="_blank">JKConditioning.com</a></p></div><p>The barbell is calling your name. You've been going to the gym for a quite a while now, and you're comfortable doing the usual lower body machine exercises. Now you feel like you're ready for a new challenge, and you're sure it should involve barbells. But how, and to what end?</p><p>You could go a couple of different ways here. You could tinker around on those thin-handled barbells over by the dumbbell racks, doing your best to perform squats, lunges, and Romanian deadlifts in a crowd of people doing curls and presses.</p><p>Or you could step into the squat rack or onto the platform, make the commitment to learn how to handle an Olympic bar and plates, and work toward the goal of a nice, round number.</p><p>Don't sell yourself short. Get serious, learn proper form, and make yourself proud in the weight room this year!</p><h3 class="article-title">Who is Barbell Training For?</h3><p>Lower-body free-weight training is an entirely different beast compared to lower body machine-based exercise. The leg press, knee extension, and leg curl machines have their place, but if you want to develop lower body strength and power, you're going to have to squat and deadlift.</p><p>These closed-chain kinetic exercises—meaning your feet are in contact with the floor—challenge your legs, core, and hip stabilizer muscles in a totally unique fashion. If physique transformation is your goal, they provide a more powerful full-body stimulus than any machine, in half the time. These exercises also have better transference to athletic qualities such as sprinting and jumping.</p><img src="images/2014/road-to-two-plates-graphic-3.jpg" width="560" height="660" border="0" class="c14"/><h6 class="altH6 c15">Barbell Deadlift</h6><p>You'll hear people brag about big numbers, but ignore them for now. No matter what comes afterward, 225 in the squat or deadlift is a respectable milestone for any non-powerlifter, amateur athlete, or weekend warrior.</p><p>A 200-plus deadlift is also a tough but realistic goal for most fit women. I've known many who've already achieved it, and many more who can. The back squat is a more difficult lift for many women to go heavy, but squatting heavier than bodyweight is still a worthy goal to start, and this program can get you there.</p><p>Endurance athletes like distance runners, cyclists, and rowers can also benefit from adding heavy squats and deadlifts to their injury-prevention routine. Lifting greater than bodyweight improves neuromuscular efficiency to the fast-twitch type-II muscle fibers; and it has been shown in studies to lead to better performance in endurance sports. Despite the "thin and weak" stereotype, endurance athletes can benefit immensely from more strength—and don't worry, 225 isn't a number that you'll need to get "bulky" to achieve.</p><p>So what's the best approach to reach two plates on each side of the barbell? Well, first and foremost, you need to be able to execute each lift with optimal biomechanics. Once you get the form down, just take that light weight you move around, and make it heavier.</p><h3 class="article-title">The Essentials of the Squat</h3><div class="side-bar"><h4 class="c16">High Bar Back Squat Technique Checklist</h4><ul class="dpg-list c17"><li>Feet shoulder-width apart with a slight toe turnout</li>
<li>Heels flat on the floor (or on plates)</li>
<li>Bar placed on the traps with a double overhand grip on the bar with your elbows pointing downward and shoulders back</li>
<li>Knees pressed outward</li>
<li>Bar pulled into the traps</li>
<li>Pull hips toward bottom position</li>
<li>Weight distribution is mid-foot to heel</li>
</ul></div><p>A number—be it, 225, 425, or 75—means nothing if it's done with bad form: knees caved, torso doubled over, and a back that looks like it's about to break. I'm only interested in helping you <em>own</em> the number, and that means squatting with your hip crease dipping below your knee crease at the bottom of the squat, which is referred to as an "ass-to-grass" squat.</p><p>If you can't squat that deep, well, you're in the company of many, many gym-goers. But you're not off the hook! Just place a 10-pound plate under each heel. This will create a slight anterior weight shift and make up for tight ankles. Still, drive your knees out and keep most of your weight from your mid-foot to your heel.</p><p>There should be a slight lean in your torso, and your lower and upper back should have good alignment without excessively rounding or arching.</p><p>Last, your knees should be held outward, with your feet roughly shoulder-width apart and your heels flat on the floor. Ideally, you would have a barbell on your back in the "high bar" position, resting mainly on your trapezius muscles and the upper ridge of your shoulder blades.</p><img src="images/2014/road-to-two-plates-graphic-1.jpg" width="560" height="370" border="0" class="c14"/><h6 class="altH6 c15">Back Squat</h6><p>A great tip from the world of powerlifting is to push your knees out as if you were spreading the floor with your feet. This results in greater stability as your hip muscles tighten up to hold your knees outward.</p><p>Pull the bar into your traps as if you are trying to break it across your back. This cue will activate your lats, create more torso stability, and prevent you from falling forward.</p><h3 class="article-title">The Essentials of the Deadlift</h3><div class="side-bar"><h4 class="c16">Conventional Deadlift Technique Checklist</h4><ul class="dpg-list c17"><li>Feet hip-width apart, pointing straight forward</li>
<li>Double overhand grip on the bar with straight elbows</li>
<li>Hips pushed back, with chest out and shoulders back</li>
<li>Abs braced and lats engaged. Get tense!</li>
<li>Lock deadlift out with strong glute squeeze</li>
<li>Return bar to floor with straight spine and knee bend</li>
<li>Reset bar on floor before each rep (no bouncing)</li>
</ul></div><p>The hip hinge is the major movement pattern involved in a conventional deadlift. Essentially, the hips act like a hinge and flex, while your torso leans forward and your shins stay relatively vertical—that's the difference between a hinge and a squat. No ass-to-grass here; the hip motion is primarily back-and-forth rather than up-and-down.</p><p>As with the squat, however, the spine stays aligned and doesn't round or extend during a deadlift. But you should feel more tension in your hamstrings than a squat, particularly at the bottom of the movement, where the bar is on the ground.</p><p>Also, make sure you perform this movement with soft or slightly bent knees. We're not doing stiff-legged deadlifts here.</p><p>To perform a conventional deadlift, step up to the bar with a hip-width stance. Bend your knees and hips, and grab the bar with a double overhand grip to the outside of your shins.</p><p>Push your hips back and puff out your chest. Your spine should be straight with your shoulders just in front of the barbell and slightly higher than your hips.</p><div class="center"><img src="http://www.bodybuilding.com/fun/images/2014/road-to-two-plates-graphic-2b.jpg" width="483" height="317"/></div><p>The squat (left) is a quad-dominant exercise. The hip-hinge (right) is the major movement patter of a deadlift, in which the hips act like a hinge and flex, while your torso leans forward and your shins remain vertical.</p><p>Brace your abs and engage your lats. As with the squat, you should feel most of your balance and body weight from mid-foot to heel. With your chin slightly tucked in, stand up with the bar, keeping it close to your body.</p><p>Finish with a deliberate hip extension and glute squeeze. Don't lean back excessively; this places unwanted stress to your lumbar spine. Now slide the bar down your thighs as you push your hips backward. Once the bar passes your knees, sit the bar back to the floor. Reset your position and prepare for the next rep.</p><h3 class="article-title">The Road to 225</h3><p>The best way to get stronger and better at a lift is to perform it more frequently throughout the week. This plan will focus on getting your high-bar back squat and conventional deadlift to 225 in a straightforward, systematic way, using three full-body workouts per week. Here, I'll just illustrate the squat and deadlift routine; feel free to add any upper-body lifts as you see appropriate, as long as they don't detract from the work you do here.</p><p>For the first workout, use a weight you can confidently lift for 5 sets of 5 reps, but which still feels somewhat heavy. If you're successful at completing all reps in each set, add weight in 5-pound increments and attempt to perform all 5 sets of 5 reps the following week.</p><p>Keep moving up in this manner until you hit what feels like a limit. Don't attempt a rep if you suspect you might not make it; just end the set. If you fail and your reps go like this: 5, 5, 4, 3, 3, use the same weight the next week, and attempt all 5 sets of 5 reps again.</p><div class="cool-fact" webReader="11"><h3>Details, Details</h3><img src="http://www.bodybuilding.com/fun/images/2013/coolfacts-bluebar.gif" class="c19"/><p>Mixed grip or overhand? Sumo or conventional? Straps, belts, or nothing at all? Focus on learning the squat and deadlift movements first. You may find later that a mixed grip or a sumo stance is more comfortable at heavier weights.</p></div><p>For Wednesday's workout, use a submaximal weight (roughly 60 percent of the weight used on Monday) and perform speed deadlifts. The execution of the deadlift is the same; however, the bar is to be lifted as fast as possible with correct form. For the jump squat, execute the squat as written above, but explode from the bottom position and jump off the ground. Land lightly and prepare for the next rep.</p><p>Last, for Friday's workout, start with a light weight and perform 5 reps. Add a little bit of weight, and after your rest, perform another 5 reps. Keep adding weight over the next 5-6 sets to reach the maximum weight you can perform 5 reps with, which is called your 5-rep max (5RM). In week two, work up to a max set of 3 reps. In week three, work up to a max set of 1 rep.</p><p>This program can be performed month after month until you reach 225 or a different goal number in each lift. You'll notice a deload week in the fourth week to allow your body to recover before the next phase.</p><h4>Week 1</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />8 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />8 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
</ul></div><br /><h4>Week 2</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />8 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />8 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
</ul></div><br /><h4>Week 3</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />8 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />8 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
</ul></div><br /><h4>Week 4</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />3 sets of 5 reps (70% of week prior's weight), 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 5 reps (70% of week prior's weight), 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />6 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />6 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />3 sets of 3 reps (70% of week prior's weight), 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 3 reps (70% of week prior's weight), 2 min. rest</span></li>
</ul></div><br /><h4>Recommended For You</h4><div class="c24" webReader="5.60606060606"><a href="http://www.bodybuilding.com/fun/the-misery-machine-4-brutal-fan-bike-workouts.html"><img src="http://www.bodybuilding.com/fun/images/2013/4-brutal-fan-bike-workouts-smallbox2.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="7.20779220779"><h4 class="c22"><a href="%20http://www.bodybuilding.com/fun/the-misery-machine-4-brutal-fan-bike-workouts.html">The Misery Machine: 4 Brutal Fan Bike Workouts</a></h4><p style="display: inline;" class="webReader-styled">
Somewhere in almost every gym, there's an elite training apparatus hiding in plain sight. Don't overlook the fan bike. Use it to build athleticism and burn calories the old-school way!</p></div></div><div class="c24" webReader="4.70918367347"><a href="http://www.bodybuilding.com/fun/hitting-315-5-ways-to-breathe-life-into-your-deadlift.html"><img src="http://www.bodybuilding.com/fun/images/2014/resuscitate-your-deadlift-small.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="5.79591836735"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/hitting-315-5-ways-to-breathe-life-into-your-deadlift.html">Hitting 315: 5 Ways To Breathe Life Into Your Deadlift</a></h4><p style="display: inline;" class="webReader-styled">
Having trouble ripping that iron off of the ground? Clean up your deadlift and hit a new PR with these five tips from a strong fitness model!</p></div></div><div class="c24" webReader="5.93103448276"><a href="http://www.bodybuilding.com/fun/power-panel-4-squat-tips-from-elite-coaches.html"><img src="http://www.bodybuilding.com/fun/images/2013/squat-power-panel--smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="8.15517241379"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/power-panel-4-squat-tips-from-elite-coaches.html">Power Panel: 4 Squat Tips From Elite Coaches!</a></h4><p style="display: inline;" class="webReader-styled">
Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner unveil secrets that will supercharge your squat!</p></div></div><br class="c25"/></div>

The Road To Two Plates: You Can Squat And Deadlift 225 Pounds!

Vital Stats Name: Jon-Erik Kawamoto, CSCS, CEPOwner: Personal Trainer & Fitness WriterWebsite: JKConditioning.com The barbell is calling your name. You’ve been going to the gym for a quite a while now, and you’re comfortable doing the usual lower body machine exercises. Now you feel like you’re ready for a new challenge, and you’re sure it […]

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It can take years to construct a building, but it only takes seconds to destroy one. The same holds true for the body. It is easier to lose fat than it is to build muscle. The rate of fat loss can climb as high as 3-5 pounds per week depending on initial levels. The most […]

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Vital Stats Name: Jill DunnEmail: jill@eflownutriti…Location: MontanaAge: 29Height: 5’1″Weight: 100 lbs contest, 115 lbs offYears Competing: 3 years QHow did your fitnessjourney begin? I’ve always been athletic and was very involved in high school sports. After high school, life slowed down and I got out of shape. I didn’t lead a healthy lifestyle and ate […]

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<div id="DPG" webReader="98.874199833"><div class="side-bar" webReader="-15.6261682243"><div class="c15"><img src="images/2014/chuck-young-transformation-vital-stats.jpg"/></div><h3 class="article-title c16">Vital Stats</h3><p><strong>Name:</strong> Chuck Young<br /><strong>Email:</strong> <span class="c17"><a href="mailto:cryoung@Rochester.rr.com">cryoung@Rochester.rr.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/cryoung/">cryoung</a><br /><strong>Location:</strong> Rochester, New York</p></div><h3 class="article-title">Why I decided to transform</h3><p>I knew I was in trouble when I got winded walking up stairs. I also didn't like what I saw in the mirror. I was frankly disgusted with the sedentary lifestyle I was living and had to do something.</p><p>I had been running for 5-6 years and quit smoking a few years earlier. The running itself wasn't enough because I ate whatever I wanted and didn't lift weights. I looked at myself and others my age and realized we were old, fat, and out of shape. Something clicked that told me that was no way to live.</p><p>I also had a carotid dissection (stroke) a few years prior. Although it was caused by an accident and not by my diet, I needed to make sure I was in better health. If I didn't, and the remaining carotid had an issue, I was a dead man.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 46 / <strong>HEIGHT</strong> 6'3" / <strong>BODY FAT</strong> 25%</p><p><strong>AGE</strong> 49 / <strong>HEIGHT</strong> 6'3" / <strong>BODY FAT</strong> 12%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Fchuck-young-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><h3 class="article-title">How I accomplished my goals</h3><p>I knew it would be a long-term journey that required a lifestyle change. I made small changes over a long period of time to build slowly and adopt better habits so I wouldn't become frustrated.</p><p>Before I made changes, I tracked everything I ate and looked at the results. My nephew, <a href="http://bodyspace.bodybuilding.com/EthanGrossman/">Ethan Grossman</a>, helped train me and created my diet. The diet started with a 500-calorie deficit per day and I tracked everything I ate to make sure I stayed on track. After a few months, when I knew what I needed to eat, I stopped tracking.</p><p>There was a point in the middle of my transformation that I nearly quit when I found out that I had a double hernia and needed a new joint in my toe. The two operations slowed me down and recovery was tougher than I planned. I put on weight, got lazy, didn't eat well, and lost what I worked so hard for.</p><p>I started from scratch and began building again. Just as I was getting back in shape, I discovered another hernia. Although it was smaller and only on one side, I had to make a decision about timing of the surgery. I was training for a late summer triathlon and was concerned that if I waited and it got worse that I wouldn't have time to get in shape for the triathlon.</p><div class="cool-fact" webReader="7.18902439024"><h3>Cool Fact</h3><img src="http://www.bodybuilding.com/fun/images/2013/coolfacts-bluebar.gif" class="c21"/><p>When Chuck isn't training for triathlons, he enjoys collecting<br /><a href="http://www.ablastfromthepastandmore.com/default.asp" rel="nofollow" target="_blank">antique tools</a> and <a href="http://www.vintage-ads.com/" rel="nofollow" target="_blank">vintage magazine ads</a> that he displays<br />online for sale and general viewing!</p></div><p>I bit the bullet, decided to have the surgery in June, and did everything I could to not revert like last time. With resolve and some pain, I was up and walking around the block a day after surgery. I increased my distance and pace daily and was running a week after surgery. As time progressed, I was up to longer distances and did short bike rides within a few weeks. I am happy to say that I set a personal best for the triathlon in September.</p><p>I'm very proud of the progress I made considering I had to start over a second time after two consecutive years of surgeries. I proved that you cannot ever give up and you can achieve any goal with time, patience, and dedication.</p><p>I'm happier, healthier, and have more ambition than I did 20 years ago. I'm in better shape than most guys half my age and the compliments alone made this a worthwhile lifestyle change.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c22" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c23"><img src="images/2011/optimen_50.jpg" alt="Optimum Opti-Men" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/men.html">Optimum Opti-Men</a></strong></span>

</li>
<li class="rowBorderColor"><span class="mpt-images c23"><img src="images/2011/pills-2_50.jpg" alt="Fish Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/fish.html">Fish Oil</a></strong></span>

</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="images/2011/pills-2_50.jpg" alt="Glucosamine Chondroitin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glucos.html">Glucosamine Chondroitin</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/amino-energy_50.jpg" alt="Optimum AmiN.O. Energy" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/essential-amino-energy.html">Optimum AmiN.O. Energy</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span>

</li>
<li class="rowBorderColor"><span class="mpt-images c23"><img src="images/2011/optimen_50.jpg" alt="Optimum Opti-Men" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/men.html">Optimum Opti-Men</a></strong></span>

</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="images/2011/optimum-creatine_50.jpg" alt="Optimum Micronized Creatine Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/crea.html">Optimum Micronized Creatine Powder</a></strong></span>

</li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><div id="meal-plan-table"><ul class="defined"><li class="c14">
<h6>Omelet</h6>
</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1123')">Eggs</a></strong></span>
<p><span class="mpt-content content">3</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/groundbeef_50.jpg" alt="90/10 Ground Beef" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('23557')">90/10 Ground Beef</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">8 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/optimum-whey_50.jpg" alt="Optimum Gold Standard 100% Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/whey.html">Optimum Gold Standard 100% Whey</a></strong></span>
<p><span class="mpt-content content">2 servings</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/banana_50.jpg" alt="banana" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9040')">Banana</a></strong></span>
<p><span class="mpt-content content">1</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">8 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/veggies_50.jpg" alt="Vegetables" width="50" height="50"/></span> <span class="mpt-content content"><strong>Vegetables</strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2012/steak_50.jpg" alt="Sirloin Steak" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('13291')">Sirloin Steak</a></strong></span>
<p><span class="mpt-content content">8-10 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c23"><img src="http://www.bodybuilding.com/fun/images/2011/veggies_50.jpg" alt="Vegetables" width="50" height="50"/></span> <span class="mpt-content content"><strong>Vegetables</strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>I typically run 10-20 miles per week outdoors, bike 40-50 miles per week in the summer, and swim 1-2 miles in the months leading up to triathlons. With my hernia surgeries in the past two years, I haven't trained legs. I'm now starting to train them carefully. I do 25 sit-ups between my lifting sets.</p><p><img src="images/2014/chuck-young-transformation-image-1.jpg" width="560" height="267" class="c24"/></p><p>I'm very fortunate to work for a company that believes in staying healthy and promotes the idea by providing gym facilities. This means I'm able to work or run at lunch. The town I live in allows residents to use the high school weight facilities for free. They are typically open weeknights and during the day on weekends.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_1.jpg" alt="Dumbbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_2.jpg" alt="Dumbbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bench-press')">Dumbbell Bench Press</a></strong><br />4 sets of 12 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Bent Over Barbell Row</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent Over Two-Dumbbell Row</a></strong><br />4 sets of 12 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg" alt="Running, Treadmill" width="53" height="53"/></a> <a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg" alt="Running, Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('running-treadmill')">Running, Treadmill</a></strong><br />4-6 miles</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined" webReader="-1.11013215859"><li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('cable-seated-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/79/Male/t/79_1.jpg" alt="Cable Seated Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('cable-seated-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/79/Male/t/79_2.jpg" alt="Cable Seated Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-seated-lateral-raise')">Cable Seated Lateral Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_1.jpg" alt="Dumbbell Shrug" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_2.jpg" alt="Dumbbell Shrug" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shrug')">Dumbbell Shrug</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_1.jpg" alt="Standing Military Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_2.jpg" alt="Standing Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Standing Military Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="c27" webReader="-1"><p><strong>Note:</strong> Set of 25 situps between each set</p>
<br /></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg" alt="Running, Treadmill" width="53" height="53"/></a> <a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg" alt="Running, Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('running-treadmill')">Running, Treadmill</a></strong><br />3-5 miles</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('bicycling')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/646/Male/t/646_1.jpg" alt="Bicycling" width="53" height="53"/></a> <a href="javascript:pop('bicycling')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/646/Male/t/646_2.jpg" alt="Bicycling" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bicycling')">Bicycling</a></strong><br />15-18 miles</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Standing Biceps Cable Curl" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Standing Biceps Cable Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Standing Biceps Cable Curl</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curl</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Barbell Bench Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-palms-up-wrist-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/384/Male/t/384_1.jpg" alt="Seated Dumbbell Palms-Up Wrist Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-palms-up-wrist-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/384/Male/t/384_2.jpg" alt="Seated Dumbbell Palms-Up Wrist Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-palms-up-wrist-curl')">Seated Dumbbell Palms-Up Wrist Curl</a></strong><br />12 sets of 30, 25, 20, 15, 10, 5, 5, 10, 15, 20, 25, and 30 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('parallel-bar-dip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1461/Male/t/1461_1.jpg" alt="Parallel Bar Dip" width="53" height="53"/></a> <a href="javascript:pop('parallel-bar-dip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1461/Male/t/1461_2.jpg" alt="Parallel Bar Dip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('parallel-bar-dip')">Parallel Bar Dip</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('seated-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/341/Male/t/341_1.jpg" alt="Seated Triceps Press" width="53" height="53"/></a> <a href="javascript:pop('seated-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/341/Male/t/341_2.jpg" alt="Seated Triceps Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-triceps-press')">Seated Triceps Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c25"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_1.jpg" alt="Pushups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_2.jpg" alt="Pushups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Pushups</a></strong><br />3 sets of 15 reps (flat, incline, and decline)</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c25"><span class="mpt-images"><a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg" alt="Running, Treadmill" width="53" height="53"/></a> <a href="javascript:pop('running-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg" alt="Running, Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('running-treadmill')">Running, Treadmill</a></strong><br />4-6 miles</span></li>
</ul></div><h3 class="article-title">What aspect challenged me the most</h3><img src="images/2014/chuck-young-transformation-image-2.jpg" width="270" height="474" border="0" class="right-image c28"/><p>"Make changes at an acceptable pace for your lifestyle."</p><p>Diet has been and continues to be my most challenging part of my lifestyle. I'm not a slave to a diet and make sure to eat other foods that I enjoy like pizza, wings, chocolate, and candy.</p><p>My main goal is to be 80 percent faithful to my diet. I decided to give up some gains to keep a healthy lifestyle balance that fits me.</p><h3 class="article-title">My future fitness plans</h3><p>I plan to continue running 5 and 10k races, triathlons, and charity bike rides. I'm going to sign up for a 100-mile ride for missing children this summer. I'm also planning on running a half marathon next summer.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><div class="titled-list"><ul><li>Make changes at an acceptable pace for your lifestyle./li></li>
<li>Don't overcomplicate the transformation journey.</li>
<li>Look to others who accomplished what you are shooting for.</li>
<li>Focus on lifting form and perform movements correctly.</li>
</ul></div><h3 class="article-title">How Bodybuilding.com helped me reach my goals</h3><p>When I first joined Bodybuilding.com, I looked at the profiles of members and started to key in on guys who were my age and were close to my body size and structure. I was astounded at how good they looked.</p><p>I set a goal to get in good shape by age 50. I'm 49 years old and am close to where I want to be thanks to the tools and motivation from Bodybuilding.com and its members.</p><h3 class="article-title">Chuck's Top 5 Gym Tracks</h3><p><img src="images/2014/chuck-young-transformation-music.jpg" width="560" height="133"/></p><div class="titled-list"><ol><li>"The Black Parade" by My Chemical Romance</li>
<li>"Gone Away" by The Offspring</li>
<li>"Brian Stew" by Green Day</li>
<li>"Bleed It Out" by Linkin Park</li>
<li>"Sparks" by The Who</li>
</ol></div><br class="c30"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="34.6462264151"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="5.53086419753"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/over40t.htm">Over 40 Transformation Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/over40t.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/over40t.htm"><img src="images/2013/over40-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/over40t.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Chuck Young Staged A Competitive Comeback At 49!

Vital Stats Name: Chuck YoungEmail: cryoung@Rochester.rr.comBodySpace: cryoungLocation: Rochester, New York Why I decided to transform I knew I was in trouble when I got winded walking up stairs. I also didn’t like what I saw in the mirror. I was frankly disgusted with the sedentary lifestyle I was living and had to do something. I […]

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Arnold Schwarzenegger Blueprint Trainer: Mass Supplementation Overview

Main | Legacy | Training | Nutrition | Supplements | Get Started Arnold Schwarzenegger didn’t have access to a variety of sophisticated sports nutrition supplements in his competitive heyday, but he’s always recognized the importance of smart supplementation. “We have to recognize that we would not get all of the nutrients—the vitamins, the minerals, the […]

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Arnold Schwarzenegger Blueprint Trainer Day 4

Previous | Main | Next If you’ve been on a once-a-week body part split for a while, you may wonder if you’re ready for another chest and back assault already. Trust Ric Drasin: You are. Drasin, a former professional wrestler, was Arnold’s training partner at Gold’s Gym in Venice from 1970-1974. In that time, the […]

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 18

by Erin SternFeb 27, 2014 Previous | Main | Next On back day, it’s easy to rely on your biceps and your body’s momentum to do a lot of the work. Your goal for the day should be to retract your scapula and focus on using the muscles in your back to lift the weight. […]

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Arnold Schwarzenegger Blueprint Trainer: Mass Nutrition Overview

Link: Arnold Schwarzenegger Blueprint Trainer: Mass Nutrition Overview [Translate]

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 17

Continued:  Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 17 [Translate]

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