Tag Archive | "athlete"

<div id="DPG" webReader="133.425306577"><div class="side-bar" webReader="-21"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2013/craig-capurso-vital-stats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/craigcapurso/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" class="c12"/></a><a href="https://www.facebook.com/craigcapurso1" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" class="c13"/><a href="https://twitter.com/CraigCapurso" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" class="c13"/><a href="http://instagram.com/CRAIGCAPURSO#" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" class="c13"/><p><strong>Name:</strong> Craig Capurso<br /><strong>Occupation:</strong> Wall St oil trader, Cellucor Athlete, IFBB Pro physique competitor</p></div><p>Want to try one of the most brutal, effective chest workouts on the planet? Then you're in the right place. This chest workout is a part of my Super 30 training program. I built it to help busy people get great results in the gym without sacrificing a lot of time. It's fast, furious, full of heavy iron and short rest periods, and it will smoke your chest.</p><p>Super 30 consists of six exercises all done with different repetition schemes. Each of these rep schemes totals 30 reps. If that doesn't already sound intense enough, your rest periods are also limited to 30 seconds between sets.</p><p>The lifting portion of this workout will only take you about 30 minutes. I get it, 30 minutes doesn't seem like enough time to get results, but I promise: It's plenty. We're going heavy and we're going hard. The limited rest you'll get between sets and exercises means you'll be moving for the entire 30 minutes. After that, you've got 30 minutes of cardio. Then you're done.</p><p>That's how Super 30 works: Put an hour of hard work in the gym, maximize your time and intensity while you're there, and then get on with your day. Sure, you'll like the extra free time you have, but you'll like the results even better.</p><p>Don't think it'll work? Hit this chest workout. I guarantee you'll come out a believer. It's chest day, baby. Let's grow!</p><h3 class="article-title">Craig Capurso <br /><span class="exercise-note">Watch The Video - 14:53</span></h3><p>A lot of people think they move fast in the gym. This workout will teach you that you're not moving fast enough. When you rest for 30 seconds in between pushing heavy loads, you're going to find it's a completely different workout than you've been doing. The next 30 minutes are going to be intense. If you're not sweating, you're doing it wrong!</p><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('reverse-triceps-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/358/Male/t/358_1.jpg" alt="Reverse-Grip Decline Bench Press" width="53" height="53"/></a> <a href="javascript:pop('reverse-triceps-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/358/Male/t/358_2.jpg" alt="Reverse-Grip Decline Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('reverse-triceps-bench-press')">Reverse-Grip Decline Bench Press</a> (shown with flat bench)</strong><br />Warm-up sets: work up to a heavy working weight,<br />10 working sets of 3 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/246/Male/t/246_1.jpg" alt="Alternating Single-Arm Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/246/Male/t/246_2.jpg" alt="Alternating Single-Arm Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('one-arm-dumbbell-bench-press')">Alternating Single-Arm Dumbbell Press</a></strong><br />Warm-up set: find your working weight, 6 working sets of 5 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('leverage-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/889/Male/t/889_1.jpg" alt="Seated Horizontal Hammer Press" width="53" height="53"/></a> <a href="javascript:pop('leverage-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/889/Male/t/889_2.jpg" alt="Seated Horizontal Hammer Press" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('leverage-chest-press')">Seated Horizontal Hammer Press</a></strong><br />5 working sets of 6 reps (drop weight if needed)</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('butterfly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/214/Male/t/214_1.jpg" alt="Seated Machine Flye" width="53" height="53"/></a> <a href="javascript:pop('butterfly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/214/Male/t/214_2.jpg" alt="Seated Machine Flye" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('butterfly')">Seated Machine Flye</a></strong><br />3 working sets of 10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="https://www.youtube.com/watch?v=5W1Qi__yVAY" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/svend-press-1.jpg" alt="Svend Press" width="53" height="53"/></a> <a href="https://www.youtube.com/watch?v=5W1Qi__yVAY" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/svend-press-2.jpg" alt="Svend Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="https://www.youtube.com/watch?v=5W1Qi__yVAY" rel="nofollow" target="_blank">Svend Press</a></strong><br />2 working sets of 15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Single-Arm Top Cable Flye" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Single-Arm Top Cable Flye" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('cable-crossover')">Single-Arm Top Cable Flye</a> (shown two-armed)</strong><br />1 ascending set of 2, 4, 6, 8, 10 reps (alternating each arm)</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('rope-jumping')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/651/Male/t/651_1.jpg" alt="Tabata Jump Rope" width="53" height="53"/></a> <a href="javascript:pop('rope-jumping')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/651/Male/t/651_2.jpg" alt="Tabata Jump Rope" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('rope-jumping')">Tabata Jump Rope</a></strong><br />8 sets of 20 seconds, 10 seconds rest between sets</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('step-mill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/656/Male/t/656_1.jpg" alt="Stairmill" width="53" height="53"/></a> <a href="javascript:pop('step-mill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/656/Male/t/656_2.jpg" alt="Stairmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('step-mill')">Stairmill</a></strong><br />20 minutes</span></li>
</ul></div><br /><h3 class="article-title">Capurso Cue </h3><p>I put the decline bench into this workout because it targets the lower chest, but I also reversed the grip to engage the upper chest. So, this lift is a full-blown mass builder. I like doing this exercise in the Smith machine because it eliminates the need for a spotter. We're going heavy! Using a machine is a much safer, smarter idea when you train alone.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_reverse-grip-decline-bench.jpg" width="560" height="387" border="0" class="c17"/><h6 class="altH6 c18">Reverse-Grip Decline Bench Press</h6><p>If you know me, you know that I like starting with the heavy portion of the workout. I want to push heavy weight first when I have all the energy. So get heavy! Take a few warm-up sets to work up to a heavy working weight. We're only doing three reps at a time, so get aggressive.</p><p>Don't forget to limit your rest to 30 seconds. It's an essential part of this program. Keep a timer handy or a clock in your field of vision. Live and die by the clock.</p><h3 class="article-title">Capurso Cue </h3><p>Before you hit this 5x6 lift, do a small weight check to find your 5-rep max. Once you get there, focus on squeezing each rep and using your mind-muscle connection to move each pec individually, one side at a time.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_single-arm-alternating-db-press.jpg" width="560" height="397" border="0" class="c17"/><h6 class="altH6 c18">Single-Arm Alternating Dumbbell Press</h6><p>Push it. You only have 5 reps, so give it all you got. All the energy you expend during your rest—like picking up and dropping the weight—has been accounted for. I'm not letting you completely rest—that's just part of the program. We're doing our best to maximize intensity to get through these varying rep ranges.</p><h3 class="article-title">Capurso cue </h3><p>You might start fading a little bit here, so make sure you take an intra-workout supplement like branched chain amino acids to give your muscles some fuel and keep your endurance strong.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_seated-horizontal-hammer-press.jpg" width="560" height="353" border="0" class="c17"/><h6 class="altH6 c18">Seated Horizontal Hammer Press</h6><p>If you can't get the required reps on this exercise, it's time to drop the weight. I don't want you rest-pausing—that's not part of the program—and you're not allowed to quit early.</p><h3 class="article-title">Capurso Cue </h3><p>This workout is a great way for you to gauge your body and its reaction to training with heavy volume. I recommend sitting at a machine. You can use the cables if you want, but as you get further into this exercise, you may need the assistance.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_seated-machine-flye.jpg" width="560" height="353" border="0" class="c17"/><h6 class="altH6 c18">Seated Machine Flye</h6><p>As the weight gets heavy, your shoulders will come into play. That's OK. Stay on track. Rest for 30 seconds and get back on. You're pumped up, your muscles are engaged, and your mind is focused. There's no time to talk.</p><h3 class="article-title">Capurso Cue </h3><p>You don't see this exercise very often. It's something that old-school bodybuilders used to do. It's really an isometric squeeze. I'm going to push two 10-pound plates together really hard. If I could push through the plates, I would. Push the plates into each other and then press out. Focus on feeling those inner-chest fibers working.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_svend-press.jpg" width="560" height="386" border="0" class="c17"/><h6 class="altH6 c18">Svend Press</h6><p>Don't be fooled by the light weight. I could actually do this without any weight and just squeeze my hands together. It's a good pump. Get ready for this one; it sneaks up on you.</p><h3 class="article-title">Capurso Cue </h3><p>We do this exercise unilaterally so we can benefit from the ascending reps. You get a little bit of a break every time you alternate arms. These small breaks and the ascending style mean you get to lift a little bit heavier, too, which is what the whole Super 30 program is about.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_single-arm-top-cable-flye.jpg" width="560" height="367" border="0" class="c17"/><h6 class="altH6 c18">Single-Arm Top Cable Flye</h6><p>There are no rest periods during this set. This is an all-out blitz until you hit 30 total reps for each arm by performing 2, 4, 6, 8, 10 reps with each arm.</p><h3 class="article-title">Capurso Cue </h3><p>Your heart rate should already be elevated because your rest time has been so short throughout the workout, but we're not going to give it a break.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_jump-rope.jpg" width="560" height="396" border="0" class="c17"/><h6 class="altH6 c18">Tabata jump rope</h6><p>The Tabata protocol is great because it's high-intensity, fast, and efficient. It's a 4-minute cardio workout, so give this everything you've got. You'll jump rope for 20 seconds, rest for 10 seconds, and repeat until you hit 4 minutes total. You're going to be sweating your ass off by the end.</p><h3 class="article-title">Capurso Cue </h3><p>Now it's time to hit some steady-state cardio, but I want you to keep the intensity relatively high. The next 20 minutes will help you burn extra calories so you can lean down quickly. Go fast enough so you maintain your high heart rate, but not so fast that you quit after five minutes.</p><img src="http://www.bodybuilding.com/fun/images/2014/countdown-to-bigger-pecs_graphics_cellucor_stair-master.jpg" width="560" height="382" border="0" class="c17"/><h6 class="altH6 c18">Stairmill</h6><img src="http://www.bodybuilding.com/fun/images/2014/30daysout_coming-soon-banner_2.jpg" width="560" height="145" class="c17"/><a href="http://www.bodybuilding.com/store/cellucor/cellucor.htm"><img src="http://www.bodybuilding.com/fun/images/2013/cellucor-banner.jpg" width="560" height="144" border="0" class="c19"/></a><br class="c20"/><h3 class="article-title">Recommended For You</h3><div class="c23" webReader="4.91414141414"><a href="http://www.bodybuilding.com/fun/stacked-caps-craig-capurso-heavy-volume-shoulder-workout.html"><img src="http://www.bodybuilding.com/fun/images/2014/heavy-volume-shoulder-workout-cellucor-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="6.31818181818"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/stacked-caps-craig-capurso-heavy-volume-shoulder-workout.html">Stacked Caps: Craig Capurso's Heavy-Volume Shoulder Workout</a></h4><p style="display: inline;" class="webReader-styled">
Suffering from ski-slope shoulders? Build a pair of mountainous deltoids with this heavy, high-volume shoulder session from Craig Capurso!</p></div></div><div class="c23" webReader="4.52808988764"><a href="http://www.bodybuilding.com/fun/steel-wheels-craig-capursos-heavy-volume-leg-workout.html"><img src="http://www.bodybuilding.com/fun/images/2013/steel-wheels-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.57303370787"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/steel-wheels-craig-capursos-heavy-volume-leg-workout.html">Steel Wheels: Craig Capurso's Heavy-Volume Leg Workout</a></h4><p style="display: inline;" class="webReader-styled">
Legs lagging? Wheels out of air? Kick your lower body development into overdrive with Craig Capurso's heavy volume workout!</p></div></div><div class="c23" webReader="5.90801886792"><a href="http://www.bodybuilding.com/fun/craig-capurso-back-workout-loaded-to-the-max.html"><img src="http://www.bodybuilding.com/fun/images/2012/massive-back-attack-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="7.87735849057"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/craig-capurso-back-workout-loaded-to-the-max.html">Craig Capurso Back Workout: Loaded To The Max</a></h4><p style="display: inline;" class="webReader-styled">
Big backs are wonders of the fit world, but they aren't built in one workout. Load your latissimus for the long haul, and start building with this heavy duty workout.</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="42.4256756757"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="9.97674418605"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/craig-capurso.html">Craig Capurso</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/craig-capurso.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Craig Capurso is a Wall St oil trader, IFBB Pro physique competitor, Team Bodybuilding.com spokes model, Cellucor athlete, and fitness model.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/craig-capurso.html"><img src="images/2013/writer-craig-capurso-sig-new.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/craig-capurso.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Countdown To Bigger Pecs: Craig Capurso Super 30 Chest Workout

Want to try one of the most brutal, effective chest workouts on the planet? Then you’re in the right place. This chest workout is a part of my Super 30 training program. I built it to help busy people get great results in the gym without sacrificing a lot of time. It’s fast, furious, full of heavy iron and short rest periods, and it will smoke your chest.

Super 30 consists of six exercises all done with different repetition schemes. Each of these rep schemes totals 30 reps. If that doesn’t already sound intense enough, your rest periods are also limited to 30 seconds between sets.

The lifting portion of this workout will only take you about 30 minutes. I get it, 30 minutes doesn’t seem like enough time to get results, but I promise: It’s plenty. We’re going heavy and we’re going hard. The limited rest you’ll get between sets and exercises means you’ll be moving for the entire 30 minutes. After that, you’ve got 30 minutes of cardio. Then you’re done.

That’s how Super 30 works: Put an hour of hard work in the gym, maximize your time and intensity while you’re there, and then get on with your day. Sure, you’ll like the extra free time you have, but you’ll like the results even better.

Don’t think it’ll work? Hit this chest workout. I guarantee you’ll come out a believer. It’s chest day, baby. Let’s grow!

Craig Capurso
Watch The Video – 14:53

A lot of people think they move fast in the gym. This workout will teach you that you’re not moving fast enough. When you rest for 30 seconds in between pushing heavy loads, you’re going to find it’s a completely different workout than you’ve been doing. The next 30 minutes are going to be intense. If you’re not sweating, you’re doing it wrong!

Capurso Cue

I put the decline bench into this workout because it targets the lower chest, but I also reversed the grip to engage the upper chest. So, this lift is a full-blown mass builder. I like doing this exercise in the Smith machine because it eliminates the need for a spotter. We’re going heavy! Using a machine is a much safer, smarter idea when you train alone.

Reverse-Grip Decline Bench Press

If you know me, you know that I like starting with the heavy portion of the workout. I want to push heavy weight first when I have all the energy. So get heavy! Take a few warm-up sets to work up to a heavy working weight. We’re only doing three reps at a time, so get aggressive.

Don’t forget to limit your rest to 30 seconds. It’s an essential part of this program. Keep a timer handy or a clock in your field of vision. Live and die by the clock.

Capurso Cue

Before you hit this 5×6 lift, do a small weight check to find your 5-rep max. Once you get there, focus on squeezing each rep and using your mind-muscle connection to move each pec individually, one side at a time.

Single-Arm Alternating Dumbbell Press

Push it. You only have 5 reps, so give it all you got. All the energy you expend during your rest—like picking up and dropping the weight—has been accounted for. I’m not letting you completely rest—that’s just part of the program. We’re doing our best to maximize intensity to get through these varying rep ranges.

Capurso cue

You might start fading a little bit here, so make sure you take an intra-workout supplement like branched chain amino acids to give your muscles some fuel and keep your endurance strong.

Seated Horizontal Hammer Press

If you can’t get the required reps on this exercise, it’s time to drop the weight. I don’t want you rest-pausing—that’s not part of the program—and you’re not allowed to quit early.

Capurso Cue

This workout is a great way for you to gauge your body and its reaction to training with heavy volume. I recommend sitting at a machine. You can use the cables if you want, but as you get further into this exercise, you may need the assistance.

Seated Machine Flye

As the weight gets heavy, your shoulders will come into play. That’s OK. Stay on track. Rest for 30 seconds and get back on. You’re pumped up, your muscles are engaged, and your mind is focused. There’s no time to talk.

Capurso Cue

You don’t see this exercise very often. It’s something that old-school bodybuilders used to do. It’s really an isometric squeeze. I’m going to push two 10-pound plates together really hard. If I could push through the plates, I would. Push the plates into each other and then press out. Focus on feeling those inner-chest fibers working.

Svend Press

Don’t be fooled by the light weight. I could actually do this without any weight and just squeeze my hands together. It’s a good pump. Get ready for this one; it sneaks up on you.

Capurso Cue

We do this exercise unilaterally so we can benefit from the ascending reps. You get a little bit of a break every time you alternate arms. These small breaks and the ascending style mean you get to lift a little bit heavier, too, which is what the whole Super 30 program is about.

Single-Arm Top Cable Flye

There are no rest periods during this set. This is an all-out blitz until you hit 30 total reps for each arm by performing 2, 4, 6, 8, 10 reps with each arm.

Capurso Cue

Your heart rate should already be elevated because your rest time has been so short throughout the workout, but we’re not going to give it a break.

Tabata jump rope

The Tabata protocol is great because it’s high-intensity, fast, and efficient. It’s a 4-minute cardio workout, so give this everything you’ve got. You’ll jump rope for 20 seconds, rest for 10 seconds, and repeat until you hit 4 minutes total. You’re going to be sweating your ass off by the end.

Capurso Cue

Now it’s time to hit some steady-state cardio, but I want you to keep the intensity relatively high. The next 20 minutes will help you burn extra calories so you can lean down quickly. Go fast enough so you maintain your high heart rate, but not so fast that you quit after five minutes.

Stairmill

Recommended For You

Stacked Caps: Craig Capurso’s Heavy-Volume Shoulder Workout

Suffering from ski-slope shoulders? Build a pair of mountainous deltoids with this heavy, high-volume shoulder session from Craig Capurso!

Steel Wheels: Craig Capurso’s Heavy-Volume Leg Workout

Legs lagging? Wheels out of air? Kick your lower body development into overdrive with Craig Capurso’s heavy volume workout!

Craig Capurso Back Workout: Loaded To The Max

Big backs are wonders of the fit world, but they aren’t built in one workout. Load your latissimus for the long haul, and start building with this heavy duty workout.

About The Author

Craig Capurso is a Wall St oil trader, IFBB Pro physique competitor, Team Bodybuilding.com spokes model, Cellucor athlete, and fitness model.

Read this article:

Countdown To Bigger Pecs: Craig Capurso Super 30 Chest Workout

Posted in Bodybuilding, Exercises, NutritionComments Off on Countdown To Bigger Pecs: Craig Capurso Super 30 Chest Workout

<div id="DPG" webReader="159.353786622"><div class="side-bar" webReader="-18"><div class="c11"><img src="http://www.bodybuilding.com/fun/images/2013/abby-huot-stat-box.jpg"/></div><h3 class="article-title c12">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/Abster82/" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="17" height="17" class="c13"/></a><a href="https://www.facebook.com/abbyhuot.fitness" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="17" height="17" class="c14"/><a href="https://twitter.com/AbbyHuotAthlete" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="17" height="17" class="c14"/><p><strong>Name:</strong> Abby Huot<br /><strong>Location:</strong> Minneapolis, MN<br /><strong>Education:</strong> St. Mary's University of Minnesota (2004)<br /><strong>Occupation:</strong> Athlete, writer, fitness model, bikini/figure competitor</p></div><p>Everybody, including celebrity athletes, has secrets. No, I'm not referring to scandalous dirt or shocking rumors about people in the fitness industry! (Let's leave that to reality TV, shall we?) I'm talking about a hidden cache of secrets which athletes keep hush-hush about how they look the way they do, where their strength comes from, or the secret sauce to their training.</p><p>Ever wonder about the close-kept training or eating methods of your favorite athletes and fitness models? Top athletes may hold these tips—which take years of crafting and honing—near and dear to their hearts, but Cellucor's ripped warriors peel back the curtain a little to let you peek into their methods for top physical and mental performance. (Just promise that you won't share a single word or a piano may mysteriously fall out of the sky.)</p><p>Heed the words of elite athletes Karina Baymiller, Colton Leonard, Jen Jewell, and Craig Capurso. Their secrets can make you stronger.</p><h3 class="article-title">Karina Baymiller <a href="http://bodyspace.bodybuilding.com/kbaymiller/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="17" height="17" class="c13"/></a><a href="https://www.facebook.com/kbaymiller" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="17" height="17" class="c14"/><a href="https://twitter.com/krbaymiller" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="17" height="17" class="c14"/><a href="http://www.5thvillage.me/u/kbaymiller/" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="17" height="17" class="c14"/><br /><span class="c15">Her Secret </span></h3><p>I secretly enjoy conditioning! If you know anything about me, you know that I love lifting heavy more than anything, but what you don't know is that I love conditioning work just as much.</p><p>I talk a lot of crap about cardio, and it's true, you wouldn't catch me dead on an elliptical or doing low-intensity, steady-state. But when it comes to cardio work that gets my heart pumping like crazy, I'm obsessed. Maybe it's the adrenaline junkie in me, but I can't get enough of sprints, barbell complexes, jump rope, plyometrics, kettlebell work, and even some short distance (2-3 mile) running.</p><p>I do conditioning work 2-3 times per week and give it major credit for helping me stay in shape all year long ... Just don't tell anyone! Winky face.</p><img src="http://www.bodybuilding.com/fun/images/2014/fitness-success-secrets-secret-techniques-from-elite-athletes-1b.jpg" width="560" height="536" border="0"/><p>I secretly enjoy conditioning! I talk a lot of crap about cardio, but when it comes to cardio work that gets my heart pumping like crazy, I'm obsessed.</p><h3 class="article-title">Colton Leonard <a href="http://bodyspace.bodybuilding.com/Weight_Room_Junkie/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="17" height="17" class="c13"/></a><a href="https://www.facebook.com/colton.leonard.94?viewer_id=0"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="17" height="17" class="c14"/></a><a href="http://instagram.com/cellucorcolton#"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="17" height="17" class="c14"/></a><br /><span class="c15">His Secret </span></h3><p>My secret? Use heavy weight and high reps to challenge your mental and physical strength, and take your training to the next level. One thing I have always incorporated as part of my strength program is repetition workouts. In strongman, not only do you need to possess the power to perform a lift at maximum intensity, but you often find that you need to do so repeatedly.</p><div class="side-ad" webReader="-15.29"><div class="c11"><img src="http://www.bodybuilding.com/fun/images/2014/7-strongman-lifts-smallbox.jpg" width="170" height="97"/></div><h3 class="article-title c16"><a href="http://www.bodybuilding.com/fun/strong-in-7-7-strongman-lifts-for-the-non-strongman.html">7 Strongman Lifts For The Non-strongman</a></h3><p>You don't need to be a strongman competitor to use the lifts! These strongman moves and their variations can help you achieve your goals!</p><div class="c18"><a href="http://www.bodybuilding.com/fun/strong-in-7-7-strongman-lifts-for-the-non-strongman.html" class="bbButton primaryAction c17">Get Full-Body Strength</a></div><br /></div><p>For instance, we don't <em>just</em> load an Atlas stone; we have to load them either for maximum reps under time, or, at minimum, a five-stone series. You often find deadlift events in strongman, which also require you to perform a maximum number of reps under time. These events led me to start incorporating this type of lifting into my training.</p><p>Several times each month, I pick a lift or movement commonly found in competition. After warming up, I complete one all-out set with as many reps as possible. This type of training not only contributes to overall strength, size, and conditioning, but will test your mental fortitude as you approach failure and your body starts to scream for you to stop.</p><p>Here's the real trick: 2-3 times each month, pick a major movement, set the weight at approximately 70-75 percent of your max and, after properly warming up, perform one set of as many repetitions as you safely can in 60-90 seconds. Choose from these exercises to test your guts: deadlift, squat, clean and press, or T-bar row.</p><p>Write down your max reps and test yourself again down the road to track your progress. If this set does not leave you crawling away in pain and agony, you weren't trying hard enough!</p><h3 class="article-title">Jen Jewell <a href="http://bodyspace.bodybuilding.com/fitnessjewell/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="17" height="17" class="c13"/></a><a href="https://www.facebook.com/fitnessjewelltraining" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="17" height="17" class="c14"/><a href="https://twitter.com/fitnessjewell" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="17" height="17" class="c14"/><a href="http://instagram.com/fitnessjewell" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="17" height="17" class="c14"/><br /><span class="c15">Her Secret </span></h3><p>Of all the fitness tips, diet tricks, and booty-sculpting workouts out there, my ultimate fitness secret is simple: Stop comparing yourself to others! Instead, constantly work on becoming your fittest and healthiest self. I always say that I'm a work in progress, en route to becoming my best self. Having adopted that mindset has been incredibly beneficial to my health, outlook, and self-confidence over the past couple of years.</p><img class="float-left c19" src="http://www.bodybuilding.com/fun/images/2014/fitness-success-secrets-secret-techniques-from-elite-athletes-2b.jpg" width="211" height="457" border="0"/><p>Sure, at first glance, it's easier said than done. With the onslaught of bikini-clad or underwear "selfies" that have seemingly taken over fitness social media, the physiques of others are right in your face when you log on to Facebook, Instagram, and so on. (It's a bikini booty free-for-all on my Facebook newsfeed!) While some of these posts from fit individuals can be inspiring and motivating, these types of updates are not always that simple.</p><p>Seeing others' progress, cellulite-free legs and buns, and solid six-pack abs can begin to take a toll on your own self-esteem. Inevitably, they compel you to constantly compare yourself to others and how your progress or fitness stacks up against theirs.</p><p>The moment I stopped comparing myself to others and focused on my own journey was pretty darn liberating. Charting your own progress from day one—whatever level of fitness <em>your</em> day one may be—and using that as your measuring stick can be extremely motivating. We are all in the gym working hard to set new personal records. Why not maintain that mindset when it comes to progress in your physique, as well?</p><p>Admire the physiques and hard work of your favorite "fitspos," but always keep in mind that the reflection in the mirror is your real competition. Be in competition with yourself, striving to become better each and every day. <em>That</em> is the true secret!</p><h3 class="article-title">Craig Capurso <a href="http://bodyspace.bodybuilding.com/craigcapurso/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="17" height="17" class="c13"/></a><a href="https://www.facebook.com/craigcapurso1" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="17" height="17" class="c14"/><a href="https://twitter.com/CraigCapurso" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="17" height="17" class="c14"/><a href="http://instagram.com/CRAIGCAPURSO#" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="17" height="17" class="c14"/><br /><span class="c15">His Secret </span></h3><p>When I'm trying to manipulate water for shoots, I take full advantage of infrared saunas. An infrared sauna is an effective tool for detoxifying the body and an aid for shedding excess subcutaneous water, yet few people utilize it. While traditional saunas help with water loss, the added benefit of infrared light penetrates the body tissue to help excrete toxins and bring out your musculature.</p><p>This has been a trick that I've used to come dialed into photo shoots and contests for years. It really makes a difference!</p><img src="http://www.bodybuilding.com/fun/images/2014/fitness-success-secrets-secret-techniques-from-elite-athletes-3.jpg" width="560" height="367" border="0"/><p>Infrared light penetrates the body tissue to help excrete toxins and bring out<br />your musculature.</p><h3 class="article-title">The Secret Is Out</h3><p>Embrace the valuable information that contributes to these athletes' success and see how it could fit into your own life and goals. Have you got a secret method few people know about? Tell us in the comments below ... unless you'd rather keep it secret.</p><a href="http://www.bodybuilding.com/store/cellucor/cellucor.htm"><img src="http://www.bodybuilding.com/fun/images/2013/cellucor-banner.jpg" width="560" height="144" border="0" class="c20"/></a><br class="c21"/><h3 class="article-title">Recommended For You</h3><div class="c24" webReader="4.31363636364"><a href="http://www.bodybuilding.com/fun/ask-the-fitness-jewell-the-hidden-benefits-of-strength-training.html"><img src="http://www.bodybuilding.com/fun/images/2013/ask-the-fitness-jewel-wheres-the-weight-loss-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="5.30909090909"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/ask-the-fitness-jewell-the-hidden-benefits-of-strength-training.html">Ask The Fitness Jewell: What Are The Hidden Benefits Of Strength Training?</a></h4><p style="display: inline;" class="webReader-styled">
You may know the feeling of looking in the mirror and seeing muscles peeking back at you. This magical tissue is good for more than just flexing.</p></div></div><div class="c24" webReader="5.2"><a href="http://www.bodybuilding.com/fun/6-tips-for-building-mental-resolve.html"><img src="http://www.bodybuilding.com/fun/images/2013/6-tips-for-building-mental-resolve-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="6.4"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/6-tips-for-building-mental-resolve.html">6 Tips For Building Mental Resolve</a></h4><p style="display: inline;" class="webReader-styled">
Push through pain and adversity and let a strong mind fuel a strong body. Use these strategies to built strength where it matters most!</p></div></div><div class="c24" webReader="5.85972850679"><a href="http://www.bodybuilding.com/fun/a-game-4-traits-of-the-modern-alpha.html"><img src="http://www.bodybuilding.com/fun/images/2013/4-traits-of-the-modern-alpha-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="7.53393665158"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/a-game-4-traits-of-the-modern-alpha.html">A-Game: 4 Traits Of The Modern Alpha</a></h4><p style="display: inline;" class="webReader-styled">
The word ''alpha'' gets thrown around a lot these days. Before you start slapping the label on yourself or anyone else, take this leadership course from the fittest man on Wall Street!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="42.1866666667"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.85714285714"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/abby-huot.html">Abby Huot</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/abby-huot.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Abby has experienced a variety of events that led her to embrace an underdog role. She hopes to offer a different perspective on health and fitness.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/abby-huot.html"><img src="http://www.bodybuilding.com/fun/images/2013/writer-abby-huot-sig-new.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/abby-huot.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Fitness Success Secrets: Secret Techniques From Elite Athletes

Everybody, including celebrity athletes, has secrets. No, I’m not referring to scandalous dirt or shocking rumors about people in the fitness industry! (Let’s leave that to reality TV, shall we?) I’m talking about a hidden cache of secrets which athletes keep hush-hush about how they look the way they do, where their strength comes from, or the secret sauce to their training.

Ever wonder about the close-kept training or eating methods of your favorite athletes and fitness models? Top athletes may hold these tips—which take years of crafting and honing—near and dear to their hearts, but Cellucor’s ripped warriors peel back the curtain a little to let you peek into their methods for top physical and mental performance. (Just promise that you won’t share a single word or a piano may mysteriously fall out of the sky.)

Heed the words of elite athletes Karina Baymiller, Colton Leonard, Jen Jewell, and Craig Capurso. Their secrets can make you stronger.

Karina Baymiller
Her Secret

I secretly enjoy conditioning! If you know anything about me, you know that I love lifting heavy more than anything, but what you don’t know is that I love conditioning work just as much.

I talk a lot of crap about cardio, and it’s true, you wouldn’t catch me dead on an elliptical or doing low-intensity, steady-state. But when it comes to cardio work that gets my heart pumping like crazy, I’m obsessed. Maybe it’s the adrenaline junkie in me, but I can’t get enough of sprints, barbell complexes, jump rope, plyometrics, kettlebell work, and even some short distance (2-3 mile) running.

I do conditioning work 2-3 times per week and give it major credit for helping me stay in shape all year long … Just don’t tell anyone! Winky face.

I secretly enjoy conditioning! I talk a lot of crap about cardio, but when it comes to cardio work that gets my heart pumping like crazy, I’m obsessed.

Colton Leonard
His Secret

My secret? Use heavy weight and high reps to challenge your mental and physical strength, and take your training to the next level. One thing I have always incorporated as part of my strength program is repetition workouts. In strongman, not only do you need to possess the power to perform a lift at maximum intensity, but you often find that you need to do so repeatedly.

7 Strongman Lifts For The Non-strongman

You don’t need to be a strongman competitor to use the lifts! These strongman moves and their variations can help you achieve your goals!

For instance, we don’t just load an Atlas stone; we have to load them either for maximum reps under time, or, at minimum, a five-stone series. You often find deadlift events in strongman, which also require you to perform a maximum number of reps under time. These events led me to start incorporating this type of lifting into my training.

Several times each month, I pick a lift or movement commonly found in competition. After warming up, I complete one all-out set with as many reps as possible. This type of training not only contributes to overall strength, size, and conditioning, but will test your mental fortitude as you approach failure and your body starts to scream for you to stop.

Here’s the real trick: 2-3 times each month, pick a major movement, set the weight at approximately 70-75 percent of your max and, after properly warming up, perform one set of as many repetitions as you safely can in 60-90 seconds. Choose from these exercises to test your guts: deadlift, squat, clean and press, or T-bar row.

Write down your max reps and test yourself again down the road to track your progress. If this set does not leave you crawling away in pain and agony, you weren’t trying hard enough!

Jen Jewell
Her Secret

Of all the fitness tips, diet tricks, and booty-sculpting workouts out there, my ultimate fitness secret is simple: Stop comparing yourself to others! Instead, constantly work on becoming your fittest and healthiest self. I always say that I’m a work in progress, en route to becoming my best self. Having adopted that mindset has been incredibly beneficial to my health, outlook, and self-confidence over the past couple of years.

Sure, at first glance, it’s easier said than done. With the onslaught of bikini-clad or underwear “selfies” that have seemingly taken over fitness social media, the physiques of others are right in your face when you log on to Facebook, Instagram, and so on. (It’s a bikini booty free-for-all on my Facebook newsfeed!) While some of these posts from fit individuals can be inspiring and motivating, these types of updates are not always that simple.

Seeing others’ progress, cellulite-free legs and buns, and solid six-pack abs can begin to take a toll on your own self-esteem. Inevitably, they compel you to constantly compare yourself to others and how your progress or fitness stacks up against theirs.

The moment I stopped comparing myself to others and focused on my own journey was pretty darn liberating. Charting your own progress from day one—whatever level of fitness your day one may be—and using that as your measuring stick can be extremely motivating. We are all in the gym working hard to set new personal records. Why not maintain that mindset when it comes to progress in your physique, as well?

Admire the physiques and hard work of your favorite “fitspos,” but always keep in mind that the reflection in the mirror is your real competition. Be in competition with yourself, striving to become better each and every day. That is the true secret!

Craig Capurso
His Secret

When I’m trying to manipulate water for shoots, I take full advantage of infrared saunas. An infrared sauna is an effective tool for detoxifying the body and an aid for shedding excess subcutaneous water, yet few people utilize it. While traditional saunas help with water loss, the added benefit of infrared light penetrates the body tissue to help excrete toxins and bring out your musculature.

This has been a trick that I’ve used to come dialed into photo shoots and contests for years. It really makes a difference!

Infrared light penetrates the body tissue to help excrete toxins and bring out
your musculature.

The Secret Is Out

Embrace the valuable information that contributes to these athletes’ success and see how it could fit into your own life and goals. Have you got a secret method few people know about? Tell us in the comments below … unless you’d rather keep it secret.


Recommended For You

Ask The Fitness Jewell: What Are The Hidden Benefits Of Strength Training?

You may know the feeling of looking in the mirror and seeing muscles peeking back at you. This magical tissue is good for more than just flexing.

6 Tips For Building Mental Resolve

Push through pain and adversity and let a strong mind fuel a strong body. Use these strategies to built strength where it matters most!

A-Game: 4 Traits Of The Modern Alpha

The word ”alpha” gets thrown around a lot these days. Before you start slapping the label on yourself or anyone else, take this leadership course from the fittest man on Wall Street!

About The Author

Abby has experienced a variety of events that led her to embrace an underdog role. She hopes to offer a different perspective on health and fitness.

Source:  

Fitness Success Secrets: Secret Techniques From Elite Athletes

Posted in Bodybuilding, Exercises, Nutrition, Weight lossComments Off on Fitness Success Secrets: Secret Techniques From Elite Athletes


Paige Hathaway

21 hours 57 minutes ago

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Paige Hathaway

1 day 19 seconds ago

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