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Base Body Babes full-body barbell workout

Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.”The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that ‘Load is King’ – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that.

Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn,” says the ladies, Felicia Oreb and Diana Johnson.Here’s what you need to do

A1 Barbell Back Squat

A2 Barbell Military Press

A3 Barbell Romanian Deadlift

A4 Barbell Bent-Over Row

A5 Barbell Split Squat

A6 Barbell Glute Bridges Perform each exercise

A1–A6 back to back, with no rest in between exercises

Complete 8 repetitions of each exercise Rest for 4 minutes after A6 Repeat 4–6 times NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don’t compromise your form.

Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.Let’s do this!Words/Workout: Felicia Oreb and Diana JohnsonPhotography: Vanessa Natoli / @vanesSanatoliphotography

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Base Body Babes full-body barbell workout
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Bodybuilding.com Fit Team Member Spotlight: Joshua Dakin Pushes Human Limits

Look at him now and it’s a hard sell to believe that Joshua Dakin was bullied as a kid. Just imagine the pills of those bullies if they tried that trash today! Now that he’s a strapping hulk, crushing massive weight in powerlifting’s core lifts, no one gives him anything but compliments.

But back in middle school Josh was overweight, and bullied for it. He avoided sports and didn’t start a regular exercise routine until he was in high school. The gym gave him an escape from the trash talk, but he also found that in the weight room, he could achieve impressive feats and take control of his body for the first time.

“I had to find out how to train properly through trial and error,” Dakin says. “As high school progressed, it became clear I was abnormally strong—especially with deadlift and squat—compared to the other athletes and football players. I leaned down as time went by and became more interested in fitness because I liked that I wasn’t looking chubby anymore. I looked better, and as a result, I felt better.”

With his new physique and strength, Josh enlisted in the Marine Corps. Everything was progressing well until boot camp, when he fell ill with a severe case of pneumonia. That’s not the sort of environment where quitting is acceptable, so he refused to stop training. “I completed a 3-mile run with a 109-degree temperature, before finally collapsing, not responding to anyone,” Josh says. “That’s the last I remember before waking up in a hospital.”

The heatstroke caused by the fever damaged his internal organs. “They pretty much all were literally boiled internally,” He says. The incident and the damage to his vital organs led to a month in the hospital, another two months in rehab, and, unfortunately a medical discharge from the corps.

“When I came home after being discharged I was incredibly weak,” Josh says. “I dropped more than 30 pounds in the month after the heatstroke occurred and could barely stand for more than 30 minutes at a time before feeling like my legs were going to give out. This was the most depressing time in my life. I had to rebuild my body from scratch.”

He did just that, and three years later, Josh tested his hard work when he competed in his first powerlifting competition in Idaho. He didn’t know what to expect, but he ended up taking first place overall. That victory, and his new passion for powerlifting, set him on a course to join Bodybuilding.com and further advance his career in and out of the weight room.

QWhat is your position at Bodybuilding.com? How long have you worked here?

I am currently a customer service representative in the call center. I have been here just over a year, and honestly I love every minute of it. We take care of our customers.

What was your fitness level before working at Bodybuilding.com? What is your competition history like?

I was pretty active. I was lifting daily and sticking to my training routines. I will admit that my nutrition wasn’t that great though. I will say that I’ve significantly improved since I’ve been working here.

“To date, I have competed in four different powerlifting events. I also utilize some strongman exercises for conditioning, and I have my eyes on doing a bodybuilding show within the next year.”

To date, I have competed in four different powerlifting events. I also utilize some strongman exercises for conditioning, and I have my eyes on doing a bodybuilding show within the next year. I don’t really like to flaunt my strength. I try to not look like I’m searching for attention when I train.

What is it like working at Bodybuilding.com? How does it create a helpful fitness environment?

Honestly, it’s awesome! I love coming to work—even on my days off, just to train. The environment here is unlike any job I’ve had. Everyone is extremely supportive of their peers—especially the people competing or who have physical goals. We keep each other motivated and offer a hand to help one another out when possible.

What do you think of the new gym in the corporate office? Is it missing anything you need?

The gym is pretty sweet. I think we need more cowbell, j/k. But we could maybe use a prowler sled that we could push in the parking lot and a tire to flip when the weather warms up. Those are great conditioning tools; I found that they actually make conditioning fun, opposed to being on a stair-stepper for 30 minutes.

How does the Bodybuilding.com environment influence your health, fitness and appearance goals?

Our environment provides the support we need when we begin to feel overwhelmed. It’s honestly very cool that we have a job that supports its employees in this field.

Do you get asked for advice in the gym often?

I get asked about how to squat or deadlift properly almost daily actually! I don’t mind coaching anyone seeking help on their form. I actually take it as a compliment that they trust my opinion.

You’re still pretty young Josh, and are years from your prime. Do you think you’re on pace to maybe go pro some day?

In powerlifting, I honestly think I may have what it takes. I have some goals I’ve set this year and they appear to be on the horizon of being met very soon. If I meet them I may be able to compete on the pro level. If this happened, it would only be more motivation to train harder and continue to improve.

“I have some goals I’ve set this year and they appear to be on the horizon of being met very soon.”

Can you point out a moment in the gym when a co-worker asked you for advice?

What is your strategy when you are contacted by a customer? Honestly, paying full attention to the customer, just showing them we are here to help them to the best of our ability. Not a lot of companies allow their employees to do this and tend to be completely policy-driven. We legitimately care about our customers and will take care of them.

What is more important to you: looking good or being strong?

I like to try to balance it out. I’m not as ripped as some of the guys here, but I’m working on it. Being strong is a priority to me because it’s what I do, but I won’t use strength training as a reason to diet poorly and neglect basic conditioning. I want to try bodybuilding out because I believe these two goals can be balanced and will benefit each other if you know what you’re doing.

“Being strong is a priority to me because it’s what I do, but I won’t use strength training as a reason to diet poorly and neglect basic conditioning.”

Have you participated in the employee transformation challenge? How did that experience affect your life?

I am actually currently participating in it at the moment. I get compliments daily that I am looking way more lean and defined than prior. It honestly keeps me going, knowing I’m making progress. I’ve never made so much progress before, and it’s because of this support. It’s awesome.

Gym Rat Josh’s Lifting Regimen

I warm up on chest day with pull-ups to activate my lats for the bench press.

Warm up:

Nutrition: Sample daily meal-by-meal breakdown

Josh’s Supplement Stack


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Bodybuilding.com Fit Team Member Spotlight: Joshua Dakin Pushes Human Limits

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Using Multiple Rep Schemes: Your Program For Power, Size, And Strength

If you listen to conventional bodybuilding and strength training wisdom, you probably believe that lifting for size and lifting for strength are totally separate endeavors. For decades, gurus and gym rats alike have been parroting the same old “3-5 reps for strength, 10-12 reps for size” mantra, and few people seem to question it.

Know what? I think it’s bullshit.

Have you ever seen a guy with huge legs, a broad back, and a massive chest who couldn’t put up some serious weight? On the other hand, how often do you see skinny guys lifting more than the experienced bodybuilders? Sure, you’ll see a 180-pound monster every now and again who can bench 405 or squat more than 600, but for the most part, size and strength go hand in hand.

The truth is that training for size and training for strength are basically the same. Instead of thinking about any single rep range as a “strength builder” or “size builder,” use them all to your advantage to train every fiber in your body and elicit maximal growth!

The Multiple Rep Range Program

Beyond Periodization

Periodization is the practice of transitioning from higher reps and lower weights to lower reps and higher weights (and vice versa)—over the course of a planned training cycle. It’s an effective, proven technique that’s long been used by powerlifters, weightlifters, and other strength athletes. But I think there’s a better way, at least for the more physique-oriented trainee.

Since each rep range is going to affect your strength, size, and overall look a bit differently—and because one isn’t more valuable than another—I favor a routine that includes them all in every workout. Instead of transitioning from one rep range to the next, I like to constantly improve my numbers in a variety of rep schemes, only taking steps back when my body needs a break.

“Periodization is the practice of transitioning from higher reps and lower weights to lower reps and higher weights (and vice versa)—over the course of a planned training cycle.”

Keep in mind, this may not be the optimal plan if you’re specialized or purely focused on powerlifting, but I find it yields the best results for maximum muscle size, strength, density, and tone. If you want that hard, constantly flexed look that experienced bodybuilders all seem to have, then you need to use multiple rep ranges.

Your Main Lifts

Of course, we can’t talk about rep ranges and progression schemes without actually discussing the lifts you’ll be performing. Think you’ll get away with doing nothing but leg presses for legs, machines for chest, and wimpy pull-downs for back? Think again!

I know some bodybuilders claim they get better fiber recruitment and mind-muscle connection with machines. That’s great for super-advanced guys, but if you aim to gain slabs of muscle, you need to do the big, basic lifts which tax your body and mind the most and place the greatest demand on your body to grow! These basic lifts are the squat, deadlift, bench press, and overhead press.

“These basic lifts are the squat, deadlift, bench press, and overhead press.”

Don’t worry, you’ll do more than just those four movements in this program, but they make up the four cornerstones of your training. You can certainly pick variations as long, as they allow you to use lots of weight and make relatively quick progress! You can’t chicken-out and substitute light dumbbell lunges for squats, for instance, but you can pick between high-bar and low-bar squats, vary your foot placement, depth, and other factors.

The same goes for the other moves: You might do incline or decline press instead of the regular bench press, sumo deadlifts rather than conventional, and do seated instead of standing military presses. Just make sure you stick with one choice per movement pattern for at least a couple of months at a time, otherwise you won’t be able to gauge your progress and gains.

“Here’s a good rule: No matter which rep range you use, always aim to leave one more rep in the tank.”

Choosing Your Reps

The rep ranges you utilize will vary based on experience level. Most lifters do best with three ranges: 3-5 reps, 6-8 reps, and 9-12 reps. If you’re a rank beginner who still doesn’t have great technique and a feel for each lift, you need to increase those rep numbers a bit—to 6-8, 9-12, and 13-15 reps.

I don’t like prescribing one-rep max percentages to determine how much you should lift for each rep range because some people can do a lot more reps with a given percentage than others. So here’s a good rule: No matter which rep range you use, always aim to leave one more rep in the tank. This means you should never miss a rep in training unless you’re testing your max.

In general, you should finish each set feeling like you probably could have just barely put up one more. Trust me, you’ll do enough overall work that you won’t need to blow a gasket on each and every set. You want to stay somewhat fresh and ensure progression from one workout to the next.

“Bodybuilding” Work

While those four basic lifts are by far the most important aspects of your program, you still don’t want to leave out your accessory work. Weightlifters might call this “bodybuilding work,” but in my opinion, just about any athlete who needs to get bigger and stronger should do these movements. Accessory movements are things like pull-ups, abdominal work, calf raises, biceps curls, and the like. The point of these movements is to “fill in the gaps” left by the four main movements.

Skullcrushers

There are hundreds, if not thousands of different accessory movements you can choose. So your accessory work is basically up to you. I will say, however, there are a few rules to follow:

  • Your upper-back work should include barbell rows, dumbbell rows, pull-ups (not pull-downs), and maybe some shrugs if the deadlifts aren’t doing enough to build your traps.
  • For your arms, use variations on the curl, triceps extension, and rear-delt raise—don’t do the same movements over and over.
  • For lower body, you’ll need heavy calves and abs exercises as well as a couple of additional moves for quads and hamstrings. As much I love the squat, you’ll probably run out of steam too soon if you try to do nothing but squats for your legs, so don’t be afraid to use the leg press or hack squat machines once your core (and mind) are too fried to do another set of squats.

The Program—Finally!

Alright, here’s the basic template. The most important things here are the basic movement patterns, the rep ranges, and the progression of weight and reps from week to week. Remember, you can sub in other exercises or exercise variations as long as they meet the same goals. Rest for a couple of minutes or as long as necessary between sets, because these sets will make you feel like you’ve been hit by a truck!

Main lift
Main lift

Main lift
Main lift
  • Barbell Deadlift Barbell Deadlift Deadlift (standing on 45-lb plates)
    2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 reps
  • Upper Back
  • Bent Over Barbell Row Bent Over Barbell Row Close-Grip Barbell Row
    4 sets of 10-20 (all the same weight)
  • Secondary
  • Hack Squat Hack Squat Hack Squat
    4 sets of 10-20 (all the same weight)
  • Sit-Up Sit-Up Sit-Up (weighted)
    4 sets of 15-20

The Progression Scheme

Since there’s no traditional periodization here, your progression from one workout to the next is going to be simple. For your main lifts, add 5 pounds to the bar for each rep range every workout. Once you’re not able to get at least the bottom-end number of reps for any particular rep range, take 15 pounds off the bar (yes, I said 15) and start anew. You will be able to get more reps immediately and, in a few weeks, blow past your old sticking point.

For your secondary lifts—and any others for which you’ll do four sets of 10-20 reps—keep using the same weight until you’re able to get at least 15 reps for all four sets in the same workout. At that point, you can increase the weight, but not by so much that you can’t stay within the 10-20 range for all four sets.

“For your secondary lifts—and any others for which you’ll do four sets of 10-20 reps—keep using the same weight until you’re able to get at least 15 reps for all four sets in the same workout.”

Finally, for all of the upper-back work, use as much weight as you can without sacrificing form or missing reps. Ideally, you’d use the same weight for all four sets, but don’t worry if you have to lighten the load for the third or fourth set to stay within the rep range. Once you hit near the top of the range for all four sets, it’s time to go heavier!

Let’s Go To Work!

Seems almost too simple, doesn’t it? But that’s how your training should be, at least most of the time! Far too many new lifters spend hours upon hours over-thinking their programs. Smart training is essential, but your progression should rely on consistent hard work, not some overwrought, pseudo-scientific program. The greatest lifters—whether they’ve competed in powerlifting or bodybuilding—have busted their asses with simple programs to reach their level of success.


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Using Multiple Rep Schemes: Your Program For Power, Size, And Strength

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Arnold Schwarzenegger Blueprint Trainer Day 27

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You’ve worked through seven hard leg days in three-and-a-half short weeks. Today, you’ve earned the opportunity to work up to a one-rep max and see how all your hard work has been paying off in strength.

Serious leg days like this were sacred events in Gold’s Gym, and all joking ceased when the weights got heavy. Here’s how Dick Tyler, a journalist for Weider Publications, recalled such a day in his book “The West Coast Bodybuilding Scene.”

“What made the whole scene a little scary was the almost unearthly quiet that seemed to descend. Everyone was concentrating on what they were doing. This was serious business and there would be no useless rapping that night.

“I looked over at Arnold, who was heavily clothed in a sweatsuit. The stains of sweat began to show under the arms and around the chest. Dave [Draper] slapped more plates on the bar. Now it was his turn. Again and again he went down to the full squat position, only to fight to stand. Arnold leaned forward with each rep and counted them out.

Many a bar bent across the back of the great Oak.

“When it seemed Dave would burst if he made one more effort, the Oak would lean even closer to the Bomber and say, ‘You can do it, Dave. You can do it.’

“Then as if in some kind of hypnotic state, the mighty Draper thighs would ram out another rep. ‘Do another one, Dave,’ said Arnold softly, another rep done.

“Then it was Arnold’s turn and he worked until his thighs looked like they would split his pants. There was no resting between the superset, then both Dave and Arnold started doing sissy squat moves on the hack machine. All that could be heard was the clank of Olympic plates and an occasional yell of encouragement.”

Get serious, get your lifting partner, and get to work!

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Arnold Schwarzenegger Blueprint Trainer Day 27

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 27

<div id="DPG" webReader="242.58359023"><div class="side-bar" webReader="-18.7883211679"><div class="c11"><img src="images/2013/james-grage-vital-stats.jpg"/></div><h3 class="article-title c12">Vital Stats</h3><p><strong>Name:</strong> James Grage<br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/JamesGrage/">JamesGrage</a><br /><strong>Height:</strong> 5-foot-10<br /><strong>Weight:</strong> 175 lbs<br /><strong>Occupation:</strong> Co-Founder and Vice President of <a href="http://www.bodybuilding.com/store/bpisports/bpisports.htm" target="_blank">BPI Sports</a></p></div><p>Hardgainers around the world! Unite and listen up: Putting on muscle and getting stronger isn't as elusive or impossible as you might think. It's not something you have to overanalyze. With a little diligence and consistency, anyone can pack on excellent size. Trust me, I've been there. The key is to have a well-laid foundation before you jump into the gym.</p><p>It's easy to want to lift first and learn later, but if you want to avoid common mistakes and train to gain, you need to understand certain lifting logistics before flinging dumbbells around like your life depends on it. Follow these five simple steps and you'll be on the path to big gains!</p><h3 class="article-title">Step 1 </h3><p>No matter how great your genetics, gaining new muscle mass requires a lot of hard work and discipline. If you're a hardgainer, it's an even more formidable task. Putting on weight may start to feel like an uphill battle that you just can't win, but that's because you're probably trying to sprint the hill when you should be jogging. If you want to get big, you need to have the patience and tenacity to tackle your goals.</p><p>Sticking to the right nutrition, training, and supplement regimen for an extended period of time requires intense focus. It's easy to fall off the plan when one of life's many distractions hits—and they always hit. Your level of motivation is the only thing that can keep you on track. A meaningful goal and clear focus is the drive used to fuel that motivation.</p><p>Find a goal that gets you excited. Maybe you're looking to put on three pounds of lean mass over the next few months, maybe you're eager to grow your quads to fill out your newest pair of jeans, or maybe you're looking to gain the majority of your new muscle in your upper body. Whatever your personal vision is, you've got to set a goal and stick to it.</p><h3 class="article-title">Step 2 </h3><p>Looking at the numbers might seem scary, but it's a necessary step in the right direction. In order to see how far you've come, you need to know where you started. Break your goal into smaller mini-goals that are measurable and achievable.</p><img src="images/2014/scrawny-to-brawny-bpi-1.jpg" width="560" height="362" border="0"/><p>Here are three easy ways to measure and track your progress:</p><h5>Strength Goals</h5><p>Strength goals are measurable and simple to track. Write down or track online the weights you use for each workout and each exercise. Do this for weeks, months, and even years. On days when you aren't seeing progress in the mirror, seeing your back squat, power cleans, or Arnold press numbers climb will remind you that you're making headway and will keep you motivated.</p><h5>Tape Measurements</h5><p>Do circumference measurements for your chest, arms, shoulders, quads, and calves. Set a realistic goal for growth. Don't listen to the ridiculous cover lines on some of the magazines. You aren't always going to gain three inches on your arms. If that were the case, everyone would have 21-inch arms. Just set small, doable goals.</p><h5>Body Fat Analysis</h5><p>Lean muscle mass is a great indicator of growth. It's an easy number to track and a number that, if you train and eat right, will go up. Have your weight and body fat measured so you can track every pound of lean mass gained.</p><h3 class="article-title">Step 3 </h3><img src="images/2014/scrawny-to-brawny-bpi-2.jpg" width="196" height="182" border="0" class="float-right c13"/><p>Before I even talk about training, we need to address nutrition. This is the biggest stumbling block for most people and it's going to separate you from other guys struggling to gain size. Believe me when I say that food is the most anabolic substance you can ever take. There's nothing else you can put in your body that's going to help you put on more muscle than proper food intake.</p><p>Let's eliminate all the fancy nutrition jargon and dissect it into the basic nuts and bolts. It's crucial to ingest adequate calories to grow, but counting calories can become tiresome. I prefer the backward approach: I track my protein and carbohydrates each day and let the calories fall into place from there.</p><p>My good friend—and four-time Mr. Olympia—Jay Cutler follows the same method. Jay may be huge but, if you ask him, he still describes himself as a hardgainer. His fast metabolism is great for staying lean, but it also requires him to consume a lot of food to maintain muscle. Each day Jay consumes about 1.25 grams of protein and 2 grams of carbohydrates for every pound of total bodyweight. This split leaves him with roughly 55 percent of his calories from carbohydrates, 35 percent of his calories from protein, and the remaining 10 percent from fats.</p><div class="left-side-stripe" webReader="-10"><h4>Jay Knows Best</h4><p>If you want to gain size, you have to make sure you get enough carbs at the right times. The three most calorie-dense, carbohydrate-rich meals should be your breakfast, pre-workout, and post-workout meals. Here's an example of what Jay Cutler eats at these times.<br /><img src="images/2014/scrawny-to-brawny-bpi-3.jpg" width="218" height="190" border="0" class="float-right c13"/><br /><strong>Breakfast:</strong><br />3 cups of oatmeal<br />2 slices of Ezekiel bread<br />20 egg whites + 2 whole eggs<br />1 scoop of protein mixed with ice and water<br />1 avocado sliced<br />120+ grams of carbohydrates<br />68 grams of protein</p><p><strong>Pre-Workout:</strong><br />2 heaping cups of White Basmati Rice<br />2 large Chicken Breasts (about 10 oz total)<br />Handful of walnuts<br />1 scoop of protein mixed with ice and water<br />80+ grams of carbs<br />85 grams of protein</p><p><strong>Post-workout:</strong><br />50 grams of whey protein immediately after workout<br />70+ grams of simple carbs from Gatorade (roughly 40 oz) 15 minutes later</p></div><p>Now, I know what you're thinking. Isn't protein the most important building block for muscle growth? Yes, protein is necessary but, at 35 percent of your total daily calories, you're getting more than enough. My macronutrient breakdown is slightly higher in carbs than your average "gaining program," but, as Jay will tell you, correctly timed carbs are the key to growth for a hardgainer.</p><p>Your three most carbohydrate-rich meals should be your breakfast, pre-training meal, and post-workout meal. Post workout, your glycogen levels are depleted, making it the perfect time to reload. This is also the point at which I take my creatine and load up on simple sugars. I typically drink Gatorade, not the reduced-calorie G2. I actually want the sugars.</p><p>As for fats, go for essential, healthy sources like fish, avocados, and almonds. Proper good fats are essential for testosterone production, which is critical to getting bigger and stronger. Remember that you have to be just as structured and diligent with your eating as you are your training. I can't emphasize this enough. Eat to grow.</p><a href="http://www.bodybuilding.com/store/bpi-sports/whey-hd.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports_whey-hd_ratingbanner_01.jpg" width="401" height="167" class="c14"/></a><a href="http://reviews.bodybuilding.com/BPI_Sports/WheyHD"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports_whey-hd_ratingbanner_02.jpg" width="159" height="96"/></a><a href="http://www.bodybuilding.com/store/bpi-sports/whey-hd.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports_whey-hd_ratingbanner_03.jpg" width="159" height="71"/></a><h3 class="article-title">Step 4 </h3><p>People aren't exactly the same, and we don't all respond to resistance training the same way. What makes one guy big might leave another with a torn tendon or ligament. Some guys can practically walk into the weight room, smell the weights, and gain size. There's no one-size-fits-all plan, but the approach I follow is broad enough that it will work for all types of hardgainers. It all boils down to a variety of rep ranges.</p><p>Generally speaking, the ideal rep range for hypertrophy is 6-12 reps. For strength, the perfect range is roughly 1-6 reps, and more than 12 reps per set typically trains muscular endurance. Most people looking to build muscle train only in the 6-12 rep range, hoping for maximum muscle hypertrophy, but they miss out on the benefit other rep ranges offer.</p><p>If you can move heavier weights with proper form, it makes it easier to get bigger. For this reason, I like to focus on building strength with 4-6 reps per set one week out every the month. The following week, I switch to 8-12 reps. Then, on the third week, I lift in the 12-18 rep range using strict form and going for maximum muscle pump.</p><img src="images/2014/scrawny-to-brawny-bpi-4.jpg" width="560" height="349" border="0"/><p>"Generally speaking, the ideal rep range for hypertrophy is 6-12 reps."</p><p>When I train with slightly lighter weights and high reps, I get the best pumps—the kind that make your muscles and skin feel like they're going to rip. This "muscle pump" or swelling of the muscle cells, can result in greater protein synthesis and overall greater muscle size. I also believe a big pump helps you grow because it can stretch your muscle fascia. The fascia is a thin layer of tissue that holds your muscle together. The more you stretch that layer, the more room there is for your muscle to expand and grow.</p><p>Think of a balloon. If you blow it up and let the air out, it's easier to blow up the second time because you've already stretched it. Just like a lot of air in a balloon, a big muscle pump stretches the fascia and makes room for future growth.</p><p>I think stretching is grossly underestimated because, in addition to helping prevent injury, it can also help you grow! I used to train with an old hardcore bodybuilder who would use a rubber mallet and a wood rolling pin to massage his muscles between sets. Try this yourself with a rolling pin or foam roll. You can't even imagine the insane pumps you'll get training this way!</p><h4>Sample 3-Week Rep Rotation For Biceps</h4><div id="meal-plan-table"><ul><li class="c10">
<h6>Warm up, stretch, and focus on form. Don't lift with your ego!</h6>
</li>
<li class="rowBgColor c15"><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 />1 warm-up set of 12-15 reps; 3 sets of 4-5 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_1.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_2.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bicep-curl')">Dumbbell Bicep Curl</a></strong><br />3 sets of 4-5 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 4-5 reps</span></li>
</ul><ul><li class="c10">
<h6>Select a weight that makes you want to quit each set at 8-10 reps, but push for 10-12.</h6>
</li>
<li class="rowBorderColor c15"><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 />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_1.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_2.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bicep-curl')">Dumbbell Bicep Curl</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 10-12 reps</span></li>
</ul><h6>Go heavy enough to make your sets really burn. This isn't an easy week.</h6><ul><li class="rowBgColor c15"><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 />3 sets of 12-14 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_1.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_2.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bicep-curl')">Dumbbell Bicep Curl</a></strong><br />3 sets of 15-20 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 15-20 reps</span></li>
</ul></div><img src="images/2014/scrawny-to-brawny-bpi-5.jpg" width="250" height="409" border="0" class="float-right c13"/><p>"Think of your supplement regimen as the icing on your gains cake."</p><h3 class="article-title">Step 5 </h3><p>Think of your supplement regimen as the icing on your gains cake. It will help you increase and accelerate your results. Notice that I listed supplements last. While they're an extremely important part of the equation, they don't belong at the forefront of your weight-gain strategy. Supplements exist to support your diet and help you take things to the next level. There's no magic bullet for getting big.</p><p>3 Basic Mass-Building Blocks:</p><h5>Protein Powder</h5><p>I drink at least two protein shakes every day, each with 30 grams of whey protein. This helps me get 60 grams out of the 218 grams that I need on a daily basis. There's always a debate as to what type of protein builds muscle better—whey isolate, whey blends, casein, egg, etc. I prefer a high-quality whey blend which tastes great. Since you'll be drinking it every day, taste is an important factor—you want something that you enjoy drinking, otherwise you won't do it consistently.</p><h5>Creatine</h5><p>Creatine is the most studied and scientifically sound muscle builder in the world of sports supplementation. In simple terms, it helps improve volume, strength, and recovery. I've tried various types of creatine through the years, but the one I prefer is a capsule of creatine monohydrate and creatine hydrochloride. I get the benefits of creatine mono, the king of all creatines, plus the absorption benefits of the HCL. The capsules make for a convenient and easily dosed delivery system.</p><h5>Branched Chain Amino Acids (BCAAs)</h5><p>BCAAs support muscle protein synthesis and decreased protein catabolism. In short, they are great for recovery after a hard workout and help build lean tissue. The version I take utilizes peptide-linked aminos, or oligopeptides, as well as agmatine.</p><h3 class="article-title">BIG FINISH</h3><p>When it comes to getting big, one of the most important things to remember is that you have to make every workout count. Each and every time you step foot in the gym, you have to get your head in the game. You need the proper mindset to push past your comfort zone and do battle. I like to take a pre-workout before my workouts for that very reason. A pre-workout product delivers the extra energy and intensity I need to get the absolute best results from my training.</p><p>Remember that, when it comes to getting bigger, it's the sum of the parts. Nutrition, training, and supplementation all play a role, but a successful plan requires the discipline and fortitude to execute it. Rome wasn't built in a day. Neither are the best physiques in the world.</p><a href="http://www.bodybuilding.com/store/bpi-sports/1mr-vortex.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpr-1mr-vortex_01.jpg" width="402" height="167" class="c14"/></a><a href="http://reviews.bodybuilding.com/BPI_Sports/1MR_Vortex"><img src="http://www.bodybuilding.com/fun/images/2014/bpr-1mr-vortex_02.jpg" width="158" height="97"/></a><a href="http://www.bodybuilding.com/store/bpi-sports/1mr-vortex.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpr-1mr-vortex_03.jpg" width="158" height="70"/></a><br class="c17"/><h3 class="article-title">Recommended For You</h3><div class="c20" webReader="7.17117117117"><a href="http://www.bodybuilding.com/fun/fitness-360-james-grage-define-your-own-destiny.html"><img src="images/2013/fit-360-james-grage-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="9.86036036036"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/fitness-360-james-grage-define-your-own-destiny.html">DEFINE YOUR OWN DESTINY</a></h4><p style="display: inline;" class="webReader-styled">
He asked for a Jack LaLanne weight set at age 15, stepped on stage at 25, and built himself back up after a devastating car accident that very same year. At age 39, James Grage refuses to slow down.</p></div></div><div class="c20" webReader="4.76229508197"><a href="http://www.bodybuilding.com/fun/ask-the-master-motivator-how-can-i-motivate-significant-other.html"><img src="images/2014/ask-the-master-motivator-james-grage-smallbox-bpi.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="6.12295081967"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ask-the-master-motivator-how-can-i-motivate-significant-other.html">ASK THE MASTER MOTIVATOR: HOW CAN I MOTIVATE MY SIGNIFICANT OTHER TO WORK OUT?</a></h4><p style="display: inline;" class="webReader-styled">
All too often, life partners don't commit to being gym buddies. It doesn't have to be that way. Learn how to motivate your spouse to spot you in life and in the gym.</p></div></div><div class="c20" webReader="5.32738095238"><a href="http://www.bodybuilding.com/fun/ask-the-master-motivator-how-can-i-stay-pumped-for-late-workout.html"><img src="images/2014/ask-the-master-motivator-james-grage-smallbox-bpi.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="7.10317460317"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ask-the-master-motivator-how-can-i-stay-pumped-for-late-workout.html">ASK THE MASTER MOTIVATOR: HOW CAN I STAY PUMPED FOR A LATE-NIGHT WORKOUT?</a></h4><p style="display: inline;" class="webReader-styled">
With all the things that come up in a day, evening workouts can sometimes get lost in the mix. Learn how to stay on track and push through any workout, no matter the time of day.</p></div></div></div>

Scrawny To Brawny: 5 Steps To Big Gains

Hardgainers around the world! Unite and listen up: Putting on muscle and getting stronger isn’t as elusive or impossible as you might think. It’s not something you have to overanalyze. With a little diligence and consistency, anyone can pack on excellent size. Trust me, I’ve been there. The key is to have a well-laid foundation before you jump into the gym.

It’s easy to want to lift first and learn later, but if you want to avoid common mistakes and train to gain, you need to understand certain lifting logistics before flinging dumbbells around like your life depends on it. Follow these five simple steps and you’ll be on the path to big gains!

Step 1

No matter how great your genetics, gaining new muscle mass requires a lot of hard work and discipline. If you’re a hardgainer, it’s an even more formidable task. Putting on weight may start to feel like an uphill battle that you just can’t win, but that’s because you’re probably trying to sprint the hill when you should be jogging. If you want to get big, you need to have the patience and tenacity to tackle your goals.

Sticking to the right nutrition, training, and supplement regimen for an extended period of time requires intense focus. It’s easy to fall off the plan when one of life’s many distractions hits—and they always hit. Your level of motivation is the only thing that can keep you on track. A meaningful goal and clear focus is the drive used to fuel that motivation.

Find a goal that gets you excited. Maybe you’re looking to put on three pounds of lean mass over the next few months, maybe you’re eager to grow your quads to fill out your newest pair of jeans, or maybe you’re looking to gain the majority of your new muscle in your upper body. Whatever your personal vision is, you’ve got to set a goal and stick to it.

Step 2

Looking at the numbers might seem scary, but it’s a necessary step in the right direction. In order to see how far you’ve come, you need to know where you started. Break your goal into smaller mini-goals that are measurable and achievable.

Here are three easy ways to measure and track your progress:

Strength Goals

Strength goals are measurable and simple to track. Write down or track online the weights you use for each workout and each exercise. Do this for weeks, months, and even years. On days when you aren’t seeing progress in the mirror, seeing your back squat, power cleans, or Arnold press numbers climb will remind you that you’re making headway and will keep you motivated.

Tape Measurements

Do circumference measurements for your chest, arms, shoulders, quads, and calves. Set a realistic goal for growth. Don’t listen to the ridiculous cover lines on some of the magazines. You aren’t always going to gain three inches on your arms. If that were the case, everyone would have 21-inch arms. Just set small, doable goals.

Body Fat Analysis

Lean muscle mass is a great indicator of growth. It’s an easy number to track and a number that, if you train and eat right, will go up. Have your weight and body fat measured so you can track every pound of lean mass gained.

Step 3

Before I even talk about training, we need to address nutrition. This is the biggest stumbling block for most people and it’s going to separate you from other guys struggling to gain size. Believe me when I say that food is the most anabolic substance you can ever take. There’s nothing else you can put in your body that’s going to help you put on more muscle than proper food intake.

Let’s eliminate all the fancy nutrition jargon and dissect it into the basic nuts and bolts. It’s crucial to ingest adequate calories to grow, but counting calories can become tiresome. I prefer the backward approach: I track my protein and carbohydrates each day and let the calories fall into place from there.

My good friend—and four-time Mr. Olympia—Jay Cutler follows the same method. Jay may be huge but, if you ask him, he still describes himself as a hardgainer. His fast metabolism is great for staying lean, but it also requires him to consume a lot of food to maintain muscle. Each day Jay consumes about 1.25 grams of protein and 2 grams of carbohydrates for every pound of total bodyweight. This split leaves him with roughly 55 percent of his calories from carbohydrates, 35 percent of his calories from protein, and the remaining 10 percent from fats.

Jay Knows Best

If you want to gain size, you have to make sure you get enough carbs at the right times. The three most calorie-dense, carbohydrate-rich meals should be your breakfast, pre-workout, and post-workout meals. Here’s an example of what Jay Cutler eats at these times.

Breakfast:
3 cups of oatmeal
2 slices of Ezekiel bread
20 egg whites + 2 whole eggs
1 scoop of protein mixed with ice and water
1 avocado sliced
120+ grams of carbohydrates
68 grams of protein

Pre-Workout:
2 heaping cups of White Basmati Rice
2 large Chicken Breasts (about 10 oz total)
Handful of walnuts
1 scoop of protein mixed with ice and water
80+ grams of carbs
85 grams of protein

Post-workout:
50 grams of whey protein immediately after workout
70+ grams of simple carbs from Gatorade (roughly 40 oz) 15 minutes later

Now, I know what you’re thinking. Isn’t protein the most important building block for muscle growth? Yes, protein is necessary but, at 35 percent of your total daily calories, you’re getting more than enough. My macronutrient breakdown is slightly higher in carbs than your average “gaining program,” but, as Jay will tell you, correctly timed carbs are the key to growth for a hardgainer.

Your three most carbohydrate-rich meals should be your breakfast, pre-training meal, and post-workout meal. Post workout, your glycogen levels are depleted, making it the perfect time to reload. This is also the point at which I take my creatine and load up on simple sugars. I typically drink Gatorade, not the reduced-calorie G2. I actually want the sugars.

As for fats, go for essential, healthy sources like fish, avocados, and almonds. Proper good fats are essential for testosterone production, which is critical to getting bigger and stronger. Remember that you have to be just as structured and diligent with your eating as you are your training. I can’t emphasize this enough. Eat to grow.

Step 4

People aren’t exactly the same, and we don’t all respond to resistance training the same way. What makes one guy big might leave another with a torn tendon or ligament. Some guys can practically walk into the weight room, smell the weights, and gain size. There’s no one-size-fits-all plan, but the approach I follow is broad enough that it will work for all types of hardgainers. It all boils down to a variety of rep ranges.

Generally speaking, the ideal rep range for hypertrophy is 6-12 reps. For strength, the perfect range is roughly 1-6 reps, and more than 12 reps per set typically trains muscular endurance. Most people looking to build muscle train only in the 6-12 rep range, hoping for maximum muscle hypertrophy, but they miss out on the benefit other rep ranges offer.

If you can move heavier weights with proper form, it makes it easier to get bigger. For this reason, I like to focus on building strength with 4-6 reps per set one week out every the month. The following week, I switch to 8-12 reps. Then, on the third week, I lift in the 12-18 rep range using strict form and going for maximum muscle pump.

“Generally speaking, the ideal rep range for hypertrophy is 6-12 reps.”

When I train with slightly lighter weights and high reps, I get the best pumps—the kind that make your muscles and skin feel like they’re going to rip. This “muscle pump” or swelling of the muscle cells, can result in greater protein synthesis and overall greater muscle size. I also believe a big pump helps you grow because it can stretch your muscle fascia. The fascia is a thin layer of tissue that holds your muscle together. The more you stretch that layer, the more room there is for your muscle to expand and grow.

Think of a balloon. If you blow it up and let the air out, it’s easier to blow up the second time because you’ve already stretched it. Just like a lot of air in a balloon, a big muscle pump stretches the fascia and makes room for future growth.

I think stretching is grossly underestimated because, in addition to helping prevent injury, it can also help you grow! I used to train with an old hardcore bodybuilder who would use a rubber mallet and a wood rolling pin to massage his muscles between sets. Try this yourself with a rolling pin or foam roll. You can’t even imagine the insane pumps you’ll get training this way!

Sample 3-Week Rep Rotation For Biceps

Go heavy enough to make your sets really burn. This isn’t an easy week.

“Think of your supplement regimen as the icing on your gains cake.”

Step 5

Think of your supplement regimen as the icing on your gains cake. It will help you increase and accelerate your results. Notice that I listed supplements last. While they’re an extremely important part of the equation, they don’t belong at the forefront of your weight-gain strategy. Supplements exist to support your diet and help you take things to the next level. There’s no magic bullet for getting big.

3 Basic Mass-Building Blocks:

Protein Powder

I drink at least two protein shakes every day, each with 30 grams of whey protein. This helps me get 60 grams out of the 218 grams that I need on a daily basis. There’s always a debate as to what type of protein builds muscle better—whey isolate, whey blends, casein, egg, etc. I prefer a high-quality whey blend which tastes great. Since you’ll be drinking it every day, taste is an important factor—you want something that you enjoy drinking, otherwise you won’t do it consistently.

Creatine

Creatine is the most studied and scientifically sound muscle builder in the world of sports supplementation. In simple terms, it helps improve volume, strength, and recovery. I’ve tried various types of creatine through the years, but the one I prefer is a capsule of creatine monohydrate and creatine hydrochloride. I get the benefits of creatine mono, the king of all creatines, plus the absorption benefits of the HCL. The capsules make for a convenient and easily dosed delivery system.

Branched Chain Amino Acids (BCAAs)

BCAAs support muscle protein synthesis and decreased protein catabolism. In short, they are great for recovery after a hard workout and help build lean tissue. The version I take utilizes peptide-linked aminos, or oligopeptides, as well as agmatine.

BIG FINISH

When it comes to getting big, one of the most important things to remember is that you have to make every workout count. Each and every time you step foot in the gym, you have to get your head in the game. You need the proper mindset to push past your comfort zone and do battle. I like to take a pre-workout before my workouts for that very reason. A pre-workout product delivers the extra energy and intensity I need to get the absolute best results from my training.

Remember that, when it comes to getting bigger, it’s the sum of the parts. Nutrition, training, and supplementation all play a role, but a successful plan requires the discipline and fortitude to execute it. Rome wasn’t built in a day. Neither are the best physiques in the world.


Recommended For You

DEFINE YOUR OWN DESTINY

He asked for a Jack LaLanne weight set at age 15, stepped on stage at 25, and built himself back up after a devastating car accident that very same year. At age 39, James Grage refuses to slow down.

ASK THE MASTER MOTIVATOR: HOW CAN I MOTIVATE MY SIGNIFICANT OTHER TO WORK OUT?

All too often, life partners don’t commit to being gym buddies. It doesn’t have to be that way. Learn how to motivate your spouse to spot you in life and in the gym.

ASK THE MASTER MOTIVATOR: HOW CAN I STAY PUMPED FOR A LATE-NIGHT WORKOUT?

With all the things that come up in a day, evening workouts can sometimes get lost in the mix. Learn how to stay on track and push through any workout, no matter the time of day.

Source: 

Scrawny To Brawny: 5 Steps To Big Gains

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Scrawny To Brawny: 5 Steps To Big Gains

Thumbnail

Arnold Schwarzenegger Blueprint Trainer Day 24

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Saturday’s cheat meal is still four long workouts away. Are you keeping it clean in the meantime? Despite having a legendary appetite, Arnold also knew that being the best in required world-class dietary discipline. Here’s how his training partner Ed Corney remembers eating with him:

“He wanted to get better and I wanted to get better, so we trained, we dieted. The diet was really funny. We would order a hamburger steak and get the napkins and pat the top to get the grease off. At home we would have tuna with eggs whites mashed up. No other food in the house, because then you can’t get to it,” Corney told Bodybuilding.com in 2007.

Ed Corney hands Arnold some much-needed protein. The lifting partners were careful about what foods they kept in their home.

Read that again and ask yourself: What’s in your house? You know you need fuel to grow, and plenty of it. But is there a stash of junk food calling to you from another room? If so, maybe it’s time to do some spring cleaning.

  • Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you’re feeling and if things are going well, work up to a max-effort squat every couple weeks.

    Technique Max Effort
    Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.

  • Barbell Squat Barbell Squat Barbell Squat
    5 sets of 8-12 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift
    5 sets of 8-12 reps
  • Good Morning Good Morning Good Morning (only perform once per week)
    5 sets of 8-12 reps
  • Barbell Lunge Barbell Lunge Barbell Lunge
    5 sets of 8-12 reps
  • Superset
  • Leg Extensions Leg Extensions Leg Extensions
    5 sets of 8-12 reps
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    5 sets of 8-12 reps
  • Superset
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    5 sets of 8-12 reps
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    5 sets of 8-12 reps
  • Cable Crunch Cable Crunch Kneeling Cable Crunch
    4 sets of 25 reps

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Arnold Schwarzenegger Blueprint Trainer Day 24

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 24

<div id="DPG" webReader="92.9965704341"><div class="side-bar" webReader="-14.4301075269"><div class="c15"><img src="images/2014/catherine-biery-transformation-vitalstats.jpg"/></div><p><strong>Name:</strong> Catherine Biery<br /><strong>Email:</strong> <span class="c16"><a href="mailto:catherinebiery@ymail.com">catherinebiery@ymail.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/catbiery/">catbiery</a><br /><strong>Location:</strong> Wheeling, WV</p></div><h3 class="article-title">Why I decided to transform</h3><p>My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor's degree in exercise science, I couldn't get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.</p><p>I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn't lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.</p><p>I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 37 / <strong>HEIGHT</strong> 5'3" / <strong>BODY FAT</strong> 25%</p><p><strong>AGE</strong> 37 / <strong>HEIGHT</strong> 5'3" / <strong>BODY FAT</strong> 10%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Fcatherine-biery-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><p>My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn't make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.</p><p>Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.</p><p>On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I'm excited to see what the future has in store for me and am excited to compete again.</p><h3 class="article-title">How I accomplished my goals</h3><p>Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn't going to let myself down.</p><img src="images/2014/catherine-biery-transformation-graphic-3.jpg" width="560" height="419"/><p>"Rather than focusing on being skinny, I wanted to be strong."</p><p>I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would've been easy to quit if I hadn't let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.</p><p>On tough days, I'd look to individuals I admire. I visited <a href="https://www.facebook.com/FitErin" rel="nofollow" target="_blank">Erin Stern's Facebook</a> page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it's important to chase and complete your goals, even when it's hard and you're afraid.</p><p>I've been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would've never believed it. It's those moments that keep me motivated to push toward my future goals.</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="c21" 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 c22"><img src="images/2013/musclepharm-amino1_50.jpg" alt="MusclePharm AMINO1" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/amino1.html">MusclePharm AMINO1</a></strong></span>

</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2013/bbcom-creatine_50.jpg" alt="Bodybuilding.com Foundation Series Micronized Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/micronized-creatine.html">Bodybuilding.com Foundation Series Micronized Creatine</a></strong></span></li>
<li class="rowBgColor"><span class="mpt-images c22"><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>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><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>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2011/optimum-casein_50.jpg" alt="Optimum Gold Standard 100% Casein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/cas.html">Optimum Gold Standard 100% Casein</a></strong></span></li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2012/multivitamin_50.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong></span></li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><p>I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="Egg Whites" 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>
<li class="rowBgColor"><span class="mpt-images c22"><img src="images/2013/pb2_50.jpg" alt="PB2" width="50" height="50"/></span> <span class="mpt-content content"><strong>PB2</strong></span>
<p><span class="mpt-content content">2 tbsp</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/coffee_50.jpg" alt="Coffee" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('14209')">Coffee</a></strong></span>
<p><span class="mpt-content content">2 cups</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><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">1 serving</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/apple_50.jpg" alt="apple" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9003')">Apple</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="c14">
<h6>Salad</h6>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-spinach.jpg" alt="Spring Greens" width="50" height="50"/></span> <span class="mpt-content content"><strong>Spring Greens</strong></span>
<p><span class="mpt-content content">2 cups</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/veggies_50.jpg" alt="Mixed Veggies" width="50" height="50"/></span> <span class="mpt-content content"><strong>Mixed Veggies</strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/oliveoil_50.jpg" alt="Light Asian Sesame Dressing" width="50" height="50"/></span> <span class="mpt-content content"><strong>Light Asian Sesame Dressing</strong></span>
<p><span class="mpt-content content">2 tbsp</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><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</a></strong></span>
<p><span class="mpt-content content">5 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/cottagecheese_50.jpg" alt="cottage cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1014')">Cottage Cheese</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/milk_50.jpg" alt="Unsweetened Almond Milk" width="50" height="50"/></span> <span class="mpt-content content"><strong>Unsweetened Almond Milk</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="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><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">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="images/2013/pb2_50.jpg" alt="PB2" width="50" height="50"/></span> <span class="mpt-content content"><strong>PB2</strong></span>
<p><span class="mpt-content content">2 tbsp</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-fish.jpg" alt="Tilapia" width="50" height="50"/></span> <span class="mpt-content content"><strong>Tilapia</strong></span>
<p><span class="mpt-content content">6 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">2 cups</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2011/quinoa_50.jpg" alt="Quinoa" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20035')">Quinoa</a></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 c22"><img src="images/2011/optimum-casein_50.jpg" alt="Optimum Gold Standard 100% Casein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/cas.html">Optimum Gold Standard 100% Casein</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><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 />3 sets of 8-10 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_1.jpg" alt="Bench Dips" width="53" height="53"/></a> <a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_2.jpg" alt="Bench Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bench-dips')">Bench Dips</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Barbell Incline Bench Press - Medium Grip</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('machine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/224/Female/t/224_1.jpg" alt="Machine Bench Press" width="53" height="53"/></a> <a href="javascript:pop('machine-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/224/Female/t/224_2.jpg" alt="Machine Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('machine-bench-press')">Machine Bench Press</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/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/Female/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 />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Female/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/Female/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 />7 sets of 15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_1.jpg" alt="Decline Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_2.jpg" alt="Decline Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-crunch')">Decline Crunch</a></strong> (Weighted)<br />4 sets of 25 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/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/Female/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 />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Barbell Row</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_1.jpg" alt="Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_2.jpg" alt="Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Rows</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/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/Female/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 />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/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/Female/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 />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Female/t/375_1.jpg" alt="Reverse Flyes" width="53" height="53"/></a> <a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Female/t/375_2.jpg" alt="Reverse Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-flyes')">Reverse Flyes</a></strong><br />3 sets of 8-10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/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/Female/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 />4 sets of 8-10 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('plie-dumbbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/43/Female/t/43_1.jpg" alt="Plie Dumbbell Squat" width="53" height="53"/></a> <a href="javascript:pop('plie-dumbbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/43/Female/t/43_2.jpg" alt="Plie Dumbbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plie-dumbbell-squat')">Plie Dumbbell Squat</a></strong><br />3 sets of 30 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_1.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_2.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-lunges')">Dumbbell Walking Lunges</a></strong><br />4 sets of 40 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_1.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a> <a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_2.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-legged-cable-kickback')">One-Legged Cable Kickback</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_1.jpg" alt="Calf Press On The Leg Press Machine" width="53" height="53"/></a> <a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/t/215_2.jpg" alt="Calf Press On The Leg Press Machine" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('calf-press-on-the-leg-press-machine')">Calf Press On The Leg Press Machine</a></strong><br />7 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/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/Female/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 />5 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Female/t/55_1.jpg" alt="Dips - Triceps Version" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Female/t/55_2.jpg" alt="Dips - Triceps Version" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips - Triceps Version</a></strong> (Assisted)<br />5 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Female/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Barbell Incline Bench Press - Medium Grip</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/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/Female/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 />3 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Female/t/162_1.jpg" alt="Flat Bench Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Female/t/162_2.jpg" alt="Flat Bench Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Flat Bench Cable Flyes</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_1.jpg" alt="Decline Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Female/t/193_2.jpg" alt="Decline Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-crunch')">Decline Crunch</a></strong> (Weighted)<br />4 sets of 25 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Female/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Female/t/908_1.jpg" alt="Plank" width="53" height="53"/></a> <a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Female/t/908_2.jpg" alt="Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plank')">Plank</a></strong><br />2 sets to failure</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong><br />3 sets of 8 reps, 1 set to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Female/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/Female/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 10-12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/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/Female/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 10-12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Female/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Barbell Row</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_1.jpg" alt="Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Female/t/45_2.jpg" alt="Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Rows</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/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/Female/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 10-12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Female/t/681_1.jpg" alt="Face Pull" width="53" height="53"/></a> <a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Female/t/681_2.jpg" alt="Face Pull" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('face-pull')">Face Pull</a></strong><br />5 sets of 12-15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/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/Female/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 />7 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Female/t/42_1.jpg" alt="Front Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Female/t/42_2.jpg" alt="Front Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Barbell Squat</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('bodyweight-walking-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2161/Female/t/2161_1.jpg" alt="Bodyweight Walking Lunge" width="53" height="53"/></a> <a href="javascript:pop('bodyweight-walking-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2161/Female/t/2161_2.jpg" alt="Bodyweight Walking Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bodyweight-walking-lunge')">Bodyweight Walking Lunge</a></strong><br />4 laps around track (no weight)</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Female/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/t/69_1.jpg" alt="Seated Leg Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Female/t/69_2.jpg" alt="Seated Leg Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curl</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/219/Female/t/219_1.jpg" alt="Standing Dumbbell Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/219/Female/t/219_2.jpg" alt="Standing Dumbbell Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-calf-raise')">Standing Dumbbell Calf Raise</a></strong><br />4 sets of 25 reps</span></li>
</ul></div><h3 class="article-title">What aspect challenged me the most</h3><p>The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.</p><p>The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.</p><img src="images/2014/catherine-biery-transformation-graphic-1.jpg" width="560" height="446"/><p>"Don't obsess about the number on the scale!"</p><h3 class="article-title">My future fitness plans</h3><p>I learned a lot from my first figure competition. I met many wonderful people and had fun. I'm excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.</p><p>Even though I have a bachelor's degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn't completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><ul class="dpg-list"><li>Believe in yourself and make long-term changes.</li>
<li>Surround yourself with positive people to lean on when you need help.</li>
<li>Seek inspiration from others who have been there to ignite your inner fire.</li>
<li>Take progress photos.</li>
<li>Keep a food log and measure your food.</li>
<li>Don't obsess about the number on the scale!</li>
<li>Reach for the stars!</li>
</ul><h3 class="article-title">How Bodybuilding.com helped me reach my goals</h3><p>My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.</p><h3 class="article-title">Catherine's Top 5 Gym Tracks</h3><p><img src="images/2014/catherine-biery-transformation-music.jpg" width="560" height="133"/></p><ol class="dpg-list"><li>"Shut It Down" by Pitbull (Feat. Akon)</li>
<li>"Shake It" by Metro Station</li>
<li>"Remember The Name" by Fort Minor (Feat. Styles Of Beyond)</li>
<li>"Berzerk" by Eminem</li>
<li>"Hella Good" by No Doubt</li>
</ol><br /><h4>Recommended For You</h4><div class="c27" webReader="5.0987654321"><a href="http://www.bodybuilding.com/fun/body-transformation-kylie-burnside-took-blow-torch-to-body-fat.html"><img src="http://www.bodybuilding.com/fun/images/2014/kylie-burnside-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.55555555556"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-kylie-burnside-took-blow-torch-to-body-fat.html">Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!</a></h4><p style="display: inline;" class="webReader-styled">
When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!</p></div></div><div class="c27" webReader="5.84615384615"><a href="http://www.bodybuilding.com/fun/body-transformation-jen-wade-turned-body-fat-into-muscle.html"><img src="http://www.bodybuilding.com/fun/images/2014/jen-wade-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="8.03846153846"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-jen-wade-turned-body-fat-into-muscle.html">Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!</a></h4><p style="display: inline;" class="webReader-styled">
Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!</p></div></div><div class="c27" webReader="4.576"><a href="http://www.bodybuilding.com/fun/body-transformation-melody-wyatt-went-from-baby-to-hard-body.html"><img src="http://www.bodybuilding.com/fun/images/2014/mel-wyatt-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.632"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/body-transformation-melody-wyatt-went-from-baby-to-hard-body.html">Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!</a></h4><p style="display: inline;" class="webReader-styled">
Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!</p></div></div><br class="c28"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="34.8104265403"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="5.5652173913"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/trans_f.htm">Female Transformation Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/trans_f.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle or 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/trans_f.htm"><img src="images/2013/female-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/trans_f.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Catherine Biery Busted Into A Figure Physique!

Why I decided to transform

My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor’s degree in exercise science, I couldn’t get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.

I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn’t lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.

I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.

Before

After

AGE 37 / HEIGHT 5’3″ / BODY FAT 25%

AGE 37 / HEIGHT 5’3″ / BODY FAT 10%

Post To Fitboard

My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn’t make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.

Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.

On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I’m excited to see what the future has in store for me and am excited to compete again.

How I accomplished my goals

Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn’t going to let myself down.

“Rather than focusing on being skinny, I wanted to be strong.”

I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would’ve been easy to quit if I hadn’t let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.

On tough days, I’d look to individuals I admire. I visited Erin Stern’s Facebook page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it’s important to chase and complete your goals, even when it’s hard and you’re afraid.

I’ve been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would’ve never believed it. It’s those moments that keep me motivated to push toward my future goals.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

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!

Supplements that helped me through the journey

Diet plan that guided my transformation

I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.

  • Salad
  • Spring Greens Spring Greens

    2 cups

  • Mixed Veggies Mixed Veggies

    1 serving

  • Light Asian Sesame Dressing Light Asian Sesame Dressing

    2 tbsp

  • chicken Chicken

    5 oz

  • cottage cheese Cottage Cheese

    1/2 cup

  • Unsweetened Almond Milk Unsweetened Almond Milk

    1 cup

Training regimen that kept me on track

I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.

What aspect challenged me the most

The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.

The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.

“Don’t obsess about the number on the scale!”

My future fitness plans

I learned a lot from my first figure competition. I met many wonderful people and had fun. I’m excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.

Even though I have a bachelor’s degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn’t completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.

Suggestions for aspiring transformers

  • Believe in yourself and make long-term changes.
  • Surround yourself with positive people to lean on when you need help.
  • Seek inspiration from others who have been there to ignite your inner fire.
  • Take progress photos.
  • Keep a food log and measure your food.
  • Don’t obsess about the number on the scale!
  • Reach for the stars!

How Bodybuilding.com helped me reach my goals

My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.

Catherine’s Top 5 Gym Tracks

  1. “Shut It Down” by Pitbull (Feat. Akon)
  2. “Shake It” by Metro Station
  3. “Remember The Name” by Fort Minor (Feat. Styles Of Beyond)
  4. “Berzerk” by Eminem
  5. “Hella Good” by No Doubt

Recommended For You

Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!

When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!

Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!

Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!

Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!


About The Author

Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?

See original article here:

Body Transformation: Catherine Biery Busted Into A Figure Physique!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Catherine Biery Busted Into A Figure Physique!

<div class="article-padding-content" webReader="37.5195720251"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Mar 14, 2014</span></div><div id="DPG" webReader="32.0948072384"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-19.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-21.html">Next</a></h5><p>You've got hard leg work ahead of you today, but you also have a cheat mea—not that you probably need to be told. Arnold and the other gods of Gold's Gym knew all about cheating, and when the time came, they knew exactly where to go. Here's how he remembers it in "Total Recall:"</p><p>"Often for lunch or dinner we would hit one of the local smorgasbords. Growing up in Europe, I'd never even heard of a smorgasbord. The idea of a restaurant where you could eat all you wanted would have been incomprehensible. The bodybuilder would start with five, six, or seven eggs, after which we go to the next station and eat all the tomatoes and vegetables. Then we would have the steak, and then the fish. Muscle magazines in those days were always warning you that you had to have your amino acids, and that you had to be careful because the amino acids in certain foods weren't complete. 'Hey,' we said, 'let's not even think about it; let's just eat all the proteins. We have egg, the fish, the beef, the turkey, the cheese - let's have it all!' You would think the owners of the smorgasbord would have charged us more at least. But they treated us no different from any other customer. It was as if God had created a restaurant for bodybuilders."</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day20_graphics-1.jpg" width="560" height="271"/><p>"It was as if God had created a restaurant for bodybuilders."</p><p>Tonight, forget your macros. Forget everything. Just find your personal smorgasbord and leave nothing behind.</p><div id="meal-plan-table"><ul class="defined" webReader="5.00922509225"><li class="c6" webReader="15">
<p>Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you're feeling and if things are going well, work up to a max-effort squat every couple weeks.</p>
<p><strong>Technique Max Effort</strong><br />Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_1.jpg" alt="Front Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_2.jpg" alt="Front Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Barbell Squat</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><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> (Option 1)</strong><br />3 sets of 10,6,4 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><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> (Option 2)</strong><br />3 sets of 5,5,5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><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>(Option 3)</strong><br />3 sets of 12,10,8 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Male/t/686_1.jpg" alt="Good Morning" width="53" height="53"/></a> <a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Male/t/686_2.jpg" alt="Good Morning" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('good-morning')">Good Morning</a> (only perform once per week)</strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Barbell Lunge" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Barbell Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Barbell Lunge</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curl</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raises" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raises" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raises</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Cable Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Cable Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Kneeling Cable Crunch</a></strong><br />4 sets of 25 reps<br />Rest 45 seconds.</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c11"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-19.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-21.html">Next</a></h5><br class="c12"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-supplementation.html">Arnold Schwarzenegger Blueprint Trainer: Mass Supplementation Overview</a></li>
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</ul></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-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/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 20

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You’ve got hard leg work ahead of you today, but you also have a cheat mea—not that you probably need to be told. Arnold and the other gods of Gold’s Gym knew all about cheating, and when the time came, they knew exactly where to go. Here’s how he remembers it in “Total Recall:”

“Often for lunch or dinner we would hit one of the local smorgasbords. Growing up in Europe, I’d never even heard of a smorgasbord. The idea of a restaurant where you could eat all you wanted would have been incomprehensible. The bodybuilder would start with five, six, or seven eggs, after which we go to the next station and eat all the tomatoes and vegetables. Then we would have the steak, and then the fish. Muscle magazines in those days were always warning you that you had to have your amino acids, and that you had to be careful because the amino acids in certain foods weren’t complete. ‘Hey,’ we said, ‘let’s not even think about it; let’s just eat all the proteins. We have egg, the fish, the beef, the turkey, the cheese – let’s have it all!’ You would think the owners of the smorgasbord would have charged us more at least. But they treated us no different from any other customer. It was as if God had created a restaurant for bodybuilders.”

“It was as if God had created a restaurant for bodybuilders.”

Tonight, forget your macros. Forget everything. Just find your personal smorgasbord and leave nothing behind.

  • Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you’re feeling and if things are going well, work up to a max-effort squat every couple weeks.

    Technique Max Effort
    Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.

  • Front Barbell Squat Front Barbell Squat Front Barbell Squat
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift (Option 1)
    3 sets of 10,6,4 reps
    Rest 45 seconds.
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift (Option 2)
    3 sets of 5,5,5 reps
    Rest 45 seconds.
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift(Option 3)
    3 sets of 12,10,8 reps
    Rest 45 seconds.
  • Good Morning Good Morning Good Morning (only perform once per week)
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Barbell Lunge Barbell Lunge Barbell Lunge
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Superset
  • Leg Extensions Leg Extensions Leg Extensions
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Superset
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Cable Crunch Cable Crunch Kneeling Cable Crunch
    4 sets of 25 reps
    Rest 45 seconds.

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Arnold Schwarzenegger Blueprint Trainer Day 20

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Apply Here To Be A Transformation Of The Week!

Body Transformation: From Punk Rocker To Fit Body Rocker

Why I decided to transform

I have struggled with weight issues since I was about 10 years old, yo-yoing my way through life but always finding myself back to plus sizes. As a teenager, somehow the weight tapered down and though I always felt “bigger” than most, looking back, that was all in my head! I became a single mom at 27, gaining about 80 pounds during my pregnancy. I lost all of that weight through very dangerous drugs, nearly starving myself, and going to the gym regularly.

Higher education was always in my plans, having graduated with a Bachelors of Arts at 30. After some deviation from “the plan” and making bad choice after bad choice, I eventually knuckled down and decided to work three jobs while pursuing my Masters degree. With the sheer stress of this endeavor, the weight piled on until I ballooned to a size 22. Annoyed at the example I was setting for my son, whom I always taught to eat healthy, I decided to finally do something about my weight and situation instead of complaining and wishing.

Beyond the weight loss goals, my main motivators were to feel and look good, to be able to do the things I enjoyed again, and above all, to get healthier to ensure that I would continue to be around for my now 24-year-old son.

Before

After

AGE 47 / HEIGHT 5’6″ / BODY FAT 42%

AGE 50 / HEIGHT 5’6″ / BODY FAT 27%

Post To Fitboard

My initial assessment of my health was not good: blood pressure was high, my knees and ankles hurt, and standing up was a challenge. I remember during a Bikram yoga class once I saw myself doing the tree position in the mirror and wondered how my ankles supported that much weight!

As I worked hard to eat healthier and follow a good workout plan, people around me noticed my efforts—that made me feel amazing! That I would become a pillar of support and inspiration for others to change their lifestyles is humbling, to say the least.

I feel lucky to have had so much support from people around me. My confidence levels have soared, and I now know that I can work toward any goal I set. This feeling of empowerment, taking control of my life, is something that I’ve earned. As I continue to strive closer to my fitness goal, I will also be in the process of earning IRB approval for my PhD dissertation.

Want to know the most interesting thing? My mood swings and hot flashes from menopause have become much more manageable since undertaking this journey. Next time I need a cure for this hormonal imbalance I just pounce on the weights and tear them up!

Cool Fact

“I’m a punk rocker from way back! I worked at punk rock
labels, booked punk rock tours, and was featured in a
few punk rock documentary films.”

How I accomplished my goals

I joined a weight loss program to learn how to eat, what to eat, and when to eat. I diligently stuck to the program and did not cheat for 365 days straight through. My exercise regimen included walking for at least 45 minutes every day and swimming four to five days a week at the gym. Eventually, I began pushing weights and running on the elliptical as well.

I managed to drop about 80 pounds in the first year. In anyone’s mind, this is progress, and it made all my hard efforts worth it.

After managing to maintaining my weight three years since I started, I decided to tighten the excess skin around my stomach and hips from the rapid weight loss. Due to my age, I was told I would require surgery, but I refused. The weight continued to fall off through my own hard work and discipline—y’know, the old fashioned way! I even hired a trainer to learn how to optimize my gym time and get results. Slowly I worked my way up to strength and continued to lift weights five to six days a week with cardio mixed in about five times a week.

BodySpace was a huge help, as it allowed me to track my workouts on my iPhone and keep myself on track. When I needed to shake things up, new workouts from Bodybuilding.com were the key. More importantly, the support network from the community is incredible—you give and you get.

Finding the motivation is no longer a problem. The fact that I’ve become a role model to many of my friends easily keeps me going. I’ve got to set a good example.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

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!

Supplements that helped me through the journey

  • BCAAs BCAAs

    (On heavy lift days)

Diet plan that guided my transformation

My meals are usually “a fist, a fist, and a hand” (lean protein, carbs, and vegetables). I eat 5 or 6 times a day, 3 meals and 2 or 3 protein snacks, all organic, and I prepare them ahead of time to make sure that when it’s time to eat (every 2 ½ hours), I have something ready to go—this prevents cravings and stops me from putting stuff into my mouth that does not need to be there (when I’m hungry, I crave carbs and sugar, which make me hungrier, and then it’s just all bad!) I drink at least 80 oz of water a day. I eat clean and train mean, as they say!

A typical food day looks like this:

Training regimen that kept me on track

What aspect challenged me the most

I’d say the biggest challenge of the whole change was getting used to eating so much and so often. It seemed so counter intuitive to eat to lose weight! Once I got used to eating every two and a half hours and eating healthier, I changed my relationship with food. There are days that I just don’t want to eat on schedule or what I’m “supposed to”, but I try to remember that it keeps my metabolism going.

Also, sticking with a specific training regimen is a challenge, but I aim to hit the largest groups of muscles at least four times a week and maintain a solid core. Since I constantly mix it up, I manage to avoid burning out.

My future fitness plans

To continue on my journey to stay healthy and get stronger! My mid-section and rear could use a little tightening up, too. Since I lost the weight, I started surfing so I hope to get better at that! After I finish my PhD in psychology (hopefully by summer 2014), I’d like to look into becoming a trainer or some type of motivational team leader.

“Nothing worth having is wrapped in anything other than sweat, hard work, and time.”

Suggestions for aspiring transformers

Give your body time to transform and keep at it! Once you start to see results, it becomes an addiction and gets easier to continue. Nothing worth having is wrapped in anything other than sweat, hard work, and time.

It’s not possible to drop multiple pant sizes in a few weeks; have patience. A good way to monitor progress is to take pictures every week—you’d be surprised by how your body transforms from week to week, over a period of a month or even over a year. If you’re proud of your accomplishments, others will be too! Share your photos with loved ones to help inspire them.

We all have body image issues. Spending too much time in front of the mirror is counterproductive; go by how you feel and how your clothes feel on you. Our heads can get the best of us and make us do some crazy things. Finally, strive for balance and be suspicious of products that seem to be a “quick fix”.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com has been such a major help for me. It’s informative, interesting, supportive, funny, and social.

For one thing, the site’s nutrition tips and recipes let me try out great new recipes since I love to cook and bake. My favorite from here is the homemade pumpkin protein bars! If I need a new workout to break the boredom, I get to choose from a huge variety. And if I need supplements, the store provides all the information I need to decide whether I want to take this or that product. My experience ordering there has been positive.

BodySpace keeps me accountable and lets me keep track of what’s going on with me. I just love the personalization. Plus there are so many amazingly hot bodies on there! It’s awesome to look at pictures of others’ transformations and to be part of a supportive and motivational community. Any fitness questions of mine can be answered there.

Becca’s Top 5 Gym Tracks

  1. “We Know How to Live” by Cock Sparrer
  2. “Alternative Ulster” by Stiff Little Fingers
  3. “I’m the One” by Descendents
  4. “Claustrophobia” by Pistol Grip
  5. “Pills & Smoke” by Swingin’ Utters


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Body Transformation: From Punk Rocker To Fit Body Rocker

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Apply Here To Be A Transformation Of The Week!

Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!

Why I decided to transform

I was extremely obese growing up. I ate too much and had an addiction to food. At age 18, I went to the doctor after getting sick and weighed 469 pounds. I couldn’t eat whole foods for a few weeks and lost weight from being sick. That’s when I decided to keep it going and lose more weight.

My desire to join the military also motivated me to lose weight. I lost a little bit of fat but stayed around 435 pounds. After I tuned 19 years old, my dad hurt his ankle and went to a physical trainer. My dad proceeded to tell the trainer about me and asked if I could be helped.

On March 2, 2011, I met my physical trainer, Dave Greene. At the time, I weighed 433 pounds with 55 percent body fat. He built a meal and exercise plan for me and it worked. It was difficult at first and seemed like I would never reach my goal.

After about a month with my trainer and meal plan, I started to see the weight come off. I dove into exercise, learned about healthy living, and it completely changed my life.

Before

After

AGE 18 / HEIGHT 6’2″ / BODY FAT 60%

AGE 21 / HEIGHT 6’3″ / BODY FAT 8%

Post To Fitboard

Three years later, I joined the U.S. Navy when I became physically fit enough. I was 190 pounds with 8 percent body fat. I lost 281 pounds and 47 percent body fat thanks to my trainer. I couldn’t believe the hard work paid off.

I should thank my dad for hurting his ankle and leading me to a physical trainer. My life is much different now. I can play sports and have energy to be active. My self-esteem and confidence are high and I always notice little things I do now that I couldn’t before. Now I fit in restaurant booths, airplanes, and rollercoaster’s. I can shop at regular clothing stores now and don’t have to worry about breaking chairs.

How I accomplished my goals

After starting my meal and exercise plan, I started to think it was possible to lose the weight. I tried many times before but nothing worked. When I realized it would take the gym, a change in eating habits, and a lifestyle overhaul, I realized I could accomplish my goals.

I met once per week with my physical trainer to check my weight and make changes if needed. It helped me stay accountable and was encouraging. After every meeting, I got more into fitness and it slowly became a lifestyle. I started researching workout routines and meal plans on Bodybuilding.com to see how other people accomplished their goals.

“My self-esteem and confidence are high and I always notice little things I do now that I couldn’t before.”

My dad told me to write down my goals with achievement dates and read them every day when I woke up, which kept me motivated. I love learning about nutrition and fitness and believe that helped me stay motivated and on track for. Throughout everything, I kept the image of myself in a military uniform in my head.

Time flew by during the past few years. I cannot thank my parents, family, friends, and physical trainer, Dave, enough for the help and encouragement.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

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!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

When I first started, I was only able to walk on a treadmill, but I quickly built up my ability to exercise and slowly increased the amount over time. I also started boxing and playing basketball with my friends.

What aspect challenged me the most

I quickly fell in love with the gym. The most difficult part was going out with friends at restaurants when I couldn’t eat. I built strong discipline and self-control in the past few years.

My future fitness plans

I’m trying to build more muscle now that the fat is gone. I still run a lot because I like to maintain my cardio for the military. Fitness will always be part of my life.

I would like to become a physical trainer or nutritionist to help others. I learned a lot and can help people who are trying to lose weight. I experienced many ups and down during my journey and would love to share and help others who struggle too.

“Write down your goals, set a date to reach them, and read them to yourself every day.”

Suggestions for aspiring transformers

Write down your goals, set a date to reach them, and read them to yourself every day. Make sure to journal your workouts and food so you can track improvement.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com is the best website I found during my fitness journey. It has so much information and is stocked with encouraging people. Every workout plan I need is on Bodybuilding.com.

The articles pump me up to go to the gym and motivate me. I read the articles about nutrition mostly. I learned many recipes and ideas for cooking and baking.

I thank Bodybuilding.com for the motivation and information to help me accomplish my weight loss and fitness goals.

Kenneth’s Top 5 Gym Tracks

  1. “Zero” by Smashing Pumpkins
  2. “Law Of Nature” by Sixfingerz
  3. “I Stand Alone” by Godsmack
  4. “Clap Back” by Ja Rule
  5. “Alive” by Kid Cudi (Feat. Ratatat)

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Sean was tired of screwing around with fad diets and unreliable training programs. See how this fighter took his fat to the cleaners and lost 127 pounds in two years!

Body Transformation: Eric Hicks Torched 131 Pounds To Reveal Ripped Muscle!

Eric refused to follow his dad’s diabetic fate and committed to change his lifestyle. See how he lost 131 pounds with a healthy mix of training and nutrition!

Body Transformation: Micah Van Yperen Went From Pudgy To Pumped Up!

Micah completely changed his body composition as a teen and turned fat to muscle after years of hard work in the gym and kitchen. See how you can too!


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Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!

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