Tag Archive | "dumbbell"

Full-body succession workout

Designed to faciliate optimal body composition to burn maximum calories, this workout will help you build strength and tone.

The circuit training component targets muscular endurance and improves cardiovascular fitness by working the heart and lungs at a higher rate. It involves performing one set of each exercise with little or no rest in between until all the exercises have been completed.

 “Traditional-style (succession) strength programs are when all sets of the first exercise are performed before progressing to the next exercise,” says trainer Nichelle Laus.

“By adding a succession routine to your current full-body circuit, it will help in maximising your strength and adding lean muscle mass.”

 When choosing your dumbbell weight, err on the heavy side. “Succession programs generally use higher weights than circuit training,” Laus says. “This is key to building metabolically active lean tissue.”

 What you’ll need:

» Workout bench

» 1 set of medium to heavy dumbbells

What you’ll do:

For Day 1 

Start with the Upper Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Lower Body exercises, rest one minute, then repeat for a total of three circuits.

For toning, aim at 12 to 15 reps for each exercise.

For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.

For Day 2 

Start with the Lower Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Upper Body exercises, rest one minute, then repeat for a total of three circuits.

For toning, aim at 12 to 15 reps for each exercise.

For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.

For Day 3 

Start with the Upper or Lower Body exercises. Complete three sets of the first exercise before moving on to the next. Repeat until all the exercises of the Upper and Lower Body exercises have been completed.

For toning, aim at 12 to 15 reps for each exercise, resting 60 seconds in between sets. For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise, resting 90 seconds in between sets.

Exercises:

Upper Body

•Shoulder Press

•One-Arm Dumbbell Row

•Alternate Incline Dumbbell Bicep Curl

•Bench Dips

•Decline Push-ups

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Full-body succession workout

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Image bootyworkout-dumbbellstep.jpg

8 move booty workout

Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley.Warm-up (not pictured)This dynamic warm-up will prepare your body for key moves. Consider it an investment.2–3 minutes: (20 seconds each)Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds.

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8 move booty workout

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Image fullbodycircuit-nichelle-dumbbellsinglearm.jpg

4-week full body circuit by Nichelle Laus

Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer Nichelle Laus.The workout:The following circuit can be performed three days per week, on Monday, Wednesday and Friday.On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.Week 1: Perform 2–3 sets of the circuit with 1 minute in between exercises.Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.Week 3: Perform 3–4 sets of the circuit with 30 seconds in between exercises.Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.1. Dumbbel single arm split squat to pressPerform 8 reps per legAssume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat

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4-week full body circuit by Nichelle Laus

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Seated triceps dumbbell press

Seated triceps dumbbell press Target and strengthen your arms with the seated triceps dumbbell press.The Move: Seated Triceps Dumbbell PressWhy: Doing seated dumbbell triceps presses allows you to concentrate specifically on strengthening. Isolated tricep exercises build muscle.How: Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arms length. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell

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Seated triceps dumbbell press

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<div id="DPG" webReader="67.8674884438"><div class="side-bar" webReader="-14.5913978495"><div class="c15"><img src="images/2014/rachel-olsen-transformation-vital.jpg"/></div><p><strong>Name:</strong> Rachel Olsen<br /><strong>Email:</strong> <span class="c16"><a href="mailto:elephantolsen@yahoo.com">elephantolsen@yahoo.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/rachelolsen/">rachelolsen</a><br /><strong>Location:</strong> United States</p></div><h3 class="article-title">Why I decided to transform</h3><p>My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.</p><p>I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn't start lifting weights until January 2013.</p><p>After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 24%</p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 13%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Frachel-olsen-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><h3 class="article-title">How I accomplished my goals</h3><p>I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.</p><p>I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.</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="c20" 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 c21"><img src="images/2011/now-omega-3_50.jpg" alt="NOW Omega-3" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/o3.html">NOW Omega-3</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2013/pro-supps-mr-hyde_50.jpg" alt="Pro-Supps MR. HYDE" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/pro-supps/mr-hyde.html">Pro-Supps MR. HYDE</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/amino-energy_50.jpg" alt="Optimum AmiN.O. Energy" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/essential-amino-energy.html">Optimum AmiN.O. Energy</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>

</li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><p>Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><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 c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">5</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><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">1 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong></span>
<p><span class="mpt-content content">1/4 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/greenbeans_50.jpg" alt="green beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">Green Beans</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="Natural Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Natural Peanut Butter</a></strong></span>
<p><span class="mpt-content content">1 tbsp</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><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">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/cauliflower_50.jpg" alt="Cauliflower" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11135')">Cauliflower</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>To build muscles, you have to lift heavy. Girls shouldn't be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it's never a struggle to get to the gym.</p><p>I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><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 />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><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 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_1.jpg" alt="Lying Triceps Press" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_2.jpg" alt="Lying Triceps Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Lying Triceps Press</a></strong><br />5 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_1.jpg" alt="Pushups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_2.jpg" alt="Pushups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Pushups</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><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 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><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 10 reps</span></li>
<li class="rowBorderColor c22"><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 />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear Delt Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><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 Lunges</a></strong><br />2 sets of 25 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><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 />5 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_1.jpg" alt="Sumo Deadlift" width="53" height="53"/></a> <a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_2.jpg" alt="Sumo Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sumo-deadlift')">Sumo Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><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 />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_1.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_2.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-leg-barbell-squat')">One Leg Barbell Squat</a></strong><br />3 sets of 10 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c22"><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> (Assisted)<br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBgColor c22"><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 10 reps</span></li>
<li class="rowBgColor c22"><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 10 reps</span></li>
<li class="rowBorderColor c22"><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 10 reps</span></li>
<li class="rowBgColor c22"><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 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_1.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_2.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-pulldown')">Straight-Arm Pulldown</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><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 10 reps</span></li>
<li class="rowBorderColor c22"><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 />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear Delt Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><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 />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><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 10 reps</span></li>
<li class="rowBgColor c22"><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 />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
<li class="rowBgColor c22"><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> (Single-leg)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><h3 class="article-title">What aspect challenged you the most</h3><img src="images/2014/rachel-olsen-transformation-graphic-1.jpg" width="275" height="437" border="0" class="right-image"/><p>"Believe in yourself and what your body is capable of."</p><p>I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.</p><h3 class="article-title">My future fitness plans</h3><p>My next show is May 3, 2014 at the Ronnie Coleman Classic. I'll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn't with bikini because I genetically build muscle fast.</p><p>Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I'm currently looking for sponsorships and modeling opportunities.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><p>Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.</p><p>Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn't your passion.</p><h3 class="article-title">How Bodybuiding.com helped me reach my goals</h3><p>Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.</p><h3 class="article-title">Rachel's Top 5 Gym Tracks</h3><p><img src="images/2014/rachel-olsen-transformation-music.jpg" width="560" height="132"/></p><div class="titled-list"><ol><li>"Bust Your Windows" by Jazmine Sullivan</li>
<li>"Work B**ch" by Britney Spears</li>
<li>"Headband" by B.o.B.</li>
<li>"Syrup & Honey" by Duffy</li>
<li>"Work" by Iggy Azalea</li>
</ol></div><br class="c25"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.9609375"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column ata-author-image-frame"><a href="http://www.teenbodybuilding.com/trans_t.htm"><img src="http://www.bodybuilding.com/fun/images/2013/teen-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-right-column" webReader="-14.08"><div class="ata-author-name"><a href="http://www.teenbodybuilding.com/trans_t.htm">Teen Transformation Of The Week</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?</p><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.teenbodybuilding.com/trans_t.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

Why I decided to transform

My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.

I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn’t start lifting weights until January 2013.

After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.

Before

After

AGE 18 / HEIGHT 5’5″ / BODY FAT 24%

AGE 18 / HEIGHT 5’5″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.

I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.

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

Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.

Training regimen that kept me on track

To build muscles, you have to lift heavy. Girls shouldn’t be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it’s never a struggle to get to the gym.

I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.

What aspect challenged you the most

“Believe in yourself and what your body is capable of.”

I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.

My future fitness plans

My next show is May 3, 2014 at the Ronnie Coleman Classic. I’ll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn’t with bikini because I genetically build muscle fast.

Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I’m currently looking for sponsorships and modeling opportunities.

Suggestions for aspiring transformers

Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.

Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn’t your passion.

How Bodybuiding.com helped me reach my goals

Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.

Rachel’s Top 5 Gym Tracks

  1. “Bust Your Windows” by Jazmine Sullivan
  2. “Work B**ch” by Britney Spears
  3. “Headband” by B.o.B.
  4. “Syrup & Honey” by Duffy
  5. “Work” by Iggy Azalea


About The Author

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

Read more:  

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

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Strong-Arm Tactics: James Grage's Superset Arms Workout

Life isn’t always fair. Losing 50 pounds of hard-earned muscle and living with chronic pain isn’t fair, but fair is just another four-letter word that starts with “f.” I didn’t choose to be critically injured, but I don’t use my injury as an excuse. Your life and your body are what you make of them. Today, we’re going to make a pair of badass arms.

This workout, like any other, is more mental than physical. Training is about your ability to tune in to your body, focus on each and every single rep, and make every one count. That’s where growth occurs. When you’re uncomfortable, and it hurts, you force your body to adapt. Believe me, this workout will force your biceps and triceps to adapt.

Strong Arms Workout: Overview
Watch The Video – 12:17

Strong Arms Tactics

This workout is built on two supersets and one giant set. Each superset begins with a biceps curl and finishes with a triceps extension. The final combo is a giant set finishing with back-to-back triceps exercises.

I don’t really like to rest; I like momentum. When I do these supersets, the intensity is high and my heart rate is elevated. I want to build muscle and burn fat at the same time. Too many times I see people go to the gym and just check sets off their lists. Make sure you train with focus and intensity. Push yourself out of your comfort zone. If you hit a wall, rest-pause, shake it out, and get right in your head again.

This workout starts with a short cardio warm-up. It lasts just long enough to get some blood flowing and get you mentally ready for the work ahead. I take this time to visualize the upcoming exercises.

“Each superset begins with a biceps curl and finishes with a triceps extension.”

I then warm up with chin-ups to prime my biceps and push-ups to prepare my triceps. I don’t do them to fatigue—just enough to stimulate the muscle. In between the push-ups and pull-ups, I do some light stretching.

Don’t take your warm-up lightly. Injury is no joke, unless you want to take a couple months off from training. There’s no need to jump in too fast, because trust me, we’re going to kill the workout.

Strong Arms Workout



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Strong-Arm Tactics: James Grage's Superset Arms Workout

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Arnold Schwarzenegger Blueprint Trainer Day 25

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Arnold’s training has been written about for so many years, in so many publications, that it can take on a mythical quality. Simply hearing someone describe how he held the barbell during curls, for instance, can seem like reason enough to do it that way yourself. But Arnold took nothing in his training for granted. He tracked everything, took notes, and knew not only what worked, but when it had worked previously—in what type of workout and order. If you’re not creating a detailed record of your progress in this trainer, then now is the time to start.

Arnold was the best because he recorded every detail of his work. He measured his results so he could compare his numbers and assess his progress.

“Write everything down,” Arnold told Iron Man magazine in 1994. “Unless you take accurate notes about your training and record the results you receive from it, you will have difficulty in determining which training techniques work best on your unique body.”

Your unique body deserves the best. Make sure your success leaves clues.

Previous | Main | Next


About The Author

Check out these awesome articles by some of the best writers in the industry.

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Arnold Schwarzenegger Blueprint Trainer Day 25

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Amateur Bodybuilder Of The Week: Scott Is Encased In Muscle!

QHow did your bodybuilding journey begin?

I became interested in lifting during my sophomore year of high school. I was enrolled in a small Nebraska school that had a bullying problem. After I received a good beating, I decided to get in shape.

I was mentored by gym owner, Kevin Poppe, and fellow student, Mitch McCloskey. They taught me lots and I started focusing my efforts to become bigger and stronger. In a year, I went from 110 to 150 pounds. I also moved to a different state and became interested in powerlifting. I quickly became obsessed with building a stronger bench, squat, and deadlift. After competing in a few USAPL competitions and earning state records in the squat and deadlift, I set powerlifting aside to continue my bodybuilding journey.

I spent the next few years doing bulk and cut diets. At one point, I became an unhealthy 250 pounds and added a significant amount of fat. I became an ISSA certified personal trainer, worked for a few local gyms for six years, and opened my own training studio.

I kept telling myself to compete but didn’t because of my insecurity and uncertainty that I’d be too small, undefined, and wouldn’t look the part.

In 2013, I hired a local prep team, 316fit, to help me compete. I started my diet in March at 197 pounds and competed at 165 pounds a few months later. I placed first in my weight division and second overall at the NPC Heartland Classic in Oklahoma City, Oklahoma.

Cool Fact

Scott lost his eye at 11 months old due to retino blastoma, which contributed to his lack of athleticism and increased desire to prove people wrong!

What workout regimen delivered the best results?

The best training regimen I found has been a simple 5/3/1 program that steadily improves bench press, military press, squats, and deadlifts utilizing different percentages over four weekly micro cycles.

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“Bodybuilding is appealing because you are never done and can always improve.”

How did your passion for bodybuilding emerge?

I’m not a fan of team sports and am not exceptionally athletic. I love that bodybuilding is an individual sport. Bodybuilding is appealing because you’re never done and can always improve.

What or who motivated you to be a bodybuilder?

My biggest motivator is to think of the people who told me I’d never get anywhere lifting. When I first started exercising, I told a few people what I wanted to accomplish and they said it would never happen. I wanted to prove them wrong and show that I have tenacity and willpower to stick through trials and tribulations. Now that I’ve competed, I want to continually improve and show people that I’m unstoppable with a set a goal in mind.

Where did you go for inspiration?

On days when I felt dejected and exhausted from the lack of carbohydrates and nutrients, I watched bodybuilding DVDs for motivation. There are lots of videos on YouTube that I have on queue if I need a boost. I like to follow other lifters on the Bodybuilding.com forums for inspiration and motivation. I look back at my pictures from the beginning for motivation to keep pushing ahead.

“I want to continually improve and show people that I’m unstoppable with a goal in mind.”

What are your future bodybuilding plans?

My plans for the future are to take time off and build muscle before competing. I learned lots during competition preparation. Having a prep team look at my nutrition and tailor it to me was huge. After a hiatus, I plan to compete in a bigger show and see where it goes from there. I would enjoy my love for bodybuilding to eventually help me develop a fitness-based career.

What is the most important bodybuilding tip?

Start with the basics. Compound movements build the most muscle in the shortest period of time. I don’t believe there’s a need for anything crazy or confusing.

Who is your favorite bodybuilder?

My favorite bodybuilder is Dusty Hanshaw. I’ve followed Dusty for years and watched his career flourish into a full-blown enterprise. He makes staggering improvements and I cannot wait to see him earn a pro card. It’s been amazing to watch someone start from the bottom and grind to the top. That type of tenacity is what a bodybuilder needs to get to the top.

How did bodybuilding.com help you reach your goals?

I utilized Bodybuilding.com when I became interested in the sport and haven’t stopped. The forums are the most resourceful place I found because of the interaction between like-minded individuals. The training videos on Bodybuilding.com are fantastic.

Scott’s Top 5 Gym Tracks

  1. “In My Blood” by Black Stone Cherry
  2. “Soulcreek” by Black Stone Cherry
  3. “Hurricane” by Theory Of A Deadman
  4. “Crawling” by Linkin Park
  5. “Giving In” by Adema
Contest History
  • 2013 NPC Heartland Classic – 1st Place Light Heavyweights, 2nd Place Overall
Thanks
  • To Jared Ragsdale and Lucas Woods at 316fit for the competition prep guidance.
  • To my trainers, Carla Jecha and Patrick Cowan, for putting up with my mood swings during competition prep.
  • To my amazing girlfriend, Alexandra Wilson, for painting me with Pro-Tan eight times for the competition.
  • To my amazing clients and family who constantly kept me positive while dieting.


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Amateur Bodybuilder Of The Week: Scott Is Encased In Muscle!

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Body Transformation: Shota Ida Gained Fitness Knowledge And Muscle!

Why I decided to transform

I’ve been interested in healthy living and being fit since sixth grade when I got involved in competitive soccer. I started doing push-ups and sit-ups every night. No matter how tired I got, I was determined to finish my set number of push-ups.

As I got older, one of my friends started going to the gym and invited me to come along, which I did starting in March 2009. Setting foot in the gym gave me motivation. I forgot about my stresses and focused on my workout.

I was one of the taller guys in my grade, but I was skinny. I was determined to build more muscle mass to help me play sports.

Before

After

AGE 14 / HEIGHT 5’11” / BODY FAT 10%

AGE 17 / HEIGHT 6’0″ / BODY FAT 10%

Post To Fitboard

I had no idea what I was doing during my first two years of working out, but I read articles and learned proper technique, form, and nutrition from my friend. I look up to Steve Cook. He inspired me to reach my goals. Everyone should have a person to look up to.

I’ve improved the most during the last two years. Now I’m a high school senior and am 17 years old. Every time I enter the gym or go for a run, I concentrate on improvement. I’ve put on 30 pounds of muscle mass in the past two years and my sports performance is at an all-time high. Strength and cardio training helped improve my health. I sleep better now and am sick less often.

How I accomplished my goals

You can’t cut corners or take the easy road if you want to succeed in this sport. You have to work hard and push toward your goals. Lots of people train but forget about dieting. In my opinion, dieting is more important than working out. Improvement is never-ending.

There are days when I feel like giving up and going home, but then I think of how much time and energy I put into everything. Going home and quitting would be a waste. When that thought crosses my mind, I talk myself into resting later so I can focus on what matters.

A great way to accomplish goals is to gather information. I did lots of research and it was extremely helpful. Inspiration from the best in the field will keep you on track and in the zone.

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

I follow my own routine and do moderate to heavy cardio three days per week and train abs three days per week at home.

What aspect challenged me the most

“Lift comfortably and get your form down.”

Dieting challenged me most. It was extremely difficult to keep track of my diet due to home-cooked meals by my parents. It was also hard to control junk food cravings. When I got older, I started eating healthier food and made my own meals. Calorie intake was hard to track, but it eventually became easy. Finding time to hit the gym is tough with soccer, school, and work.

My future fitness plans

I want to enter a competition, but it’s not a main goal. I like to work out for myself and like how it makes me feel. I’d like to go to school for something sports-injury related like kinesiology or sports medicine. I like to help others in the gym.

Suggestions for aspiring transformers

Never stop trying. If people insult you, use it as motivation and remember that you’re the one who’s working hard to achieve your goals and become stronger than them.

Lift comfortably and get your form down. Don’t be the person who puts too much weight on the bar and looks foolish. Remember that 70 percent of gaining muscle is nutrition.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com articles are packed with knowledge and there’s a great forum for beginners to find advice from knowledgeable sources. The Bodybuilding.com Store provides many great supplements and apparel. Many of the articles remind me why I started the fitness life, which was to reach new goals.

Shota’s Top 5 Gym Tracks

  1. “Ready For The Fight” by The Young Punx
  2. “Survival” by Eminem
  3. “The Jig Is Up” by Kendrick Lamar
  4. “Sail (Unlimited Gravity Remix)” by AWOLNATION
  5. “Celebration” by A$AP Rocky

Thanks

  • To my friend who got me started. I wouldn’t be where I am today without him.
  • To my family and all my gym buds.


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: Shota Ida Gained Fitness Knowledge And Muscle!

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Arnold Schwarzenegger Blueprint Trainer Day 22

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“Every bodybuilder gets tremendous satisfaction from looking in the mirror, hitting some poses, and watching his developing muscles pop out all over his body. Or using a measuring tape to calculate exactly how many inches he has put on in each body part,” Arnold writes in “The Encyclopedia.” “But for me, the training experience itself was always very rewarding and pleasurable. The hours I spent in the gym were the high point of my day. I liked the way training felt, the pump I would get during my workout, and the relaxed sensation of near-exhaustion that came afterward. I not only enjoyed being a bodybuilder, I really got off on actually doing bodybuilding.”

“Every bodybuilder gets tremendous satisfaction from looking in the mirror.”

Today, you’re back in the gym after just one precious rest day, with another front-and-back assault on the docket. You might have a dream physique in mind at the end of this trainer, but you’ll only get it if you make sure you’re enjoying this time for all it’s worth.

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Arnold Schwarzenegger Blueprint Trainer Day 22

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