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Follow these easy Bum Exercises #GluteGains

Buns of steel aren’t the only benefits of this workout from Insta-star Zanna van Dijk. Expect to radiate confidence, too

Looking at Zanna van Dijk’s Instagram feed, you’d think that she’s lived and breathed fitness her whole life. 

But what makes the health and fitness blogger, Instagrammer and all-round ‘influencer’ so relatable is that she really is just like the rest of us. ‘I actually hated exercise at school and would find any excuse to avoid PE,’ she reveals to WF in an exclusive interview. ‘I only started getting into it at university. I heard about the benefits of eating well and training and decided to give it a shot.’ And if you thought she took to it like a duck to water, think again. Like the rest of us, Zanna made mistakes along the way. Now? She’s a full-time fitness professional working as a personal trainer – not to mention one of the most popular health and fitness bloggers and Instagrammers out there, with 115,000 followers and counting. She puts her success down to passion, consistency and realness: ‘I have a no-nonsense approach to social media, fitness and life,’ she says. ‘There’s no smoke and mirrors and I’m very honest about my lifestyle.’

For anyone who’s kept their ear to the ground with fitness trends for a while now, it’s impossible not to have noticed the fast pace at which the industry has changed since the rise of social media.

Trends come and go – but it seems that bloggers and influencers are definitely having their time. Zanna is riding the wave better than any of them, proven by the launch of #GirlGains – an online community she co-founded with fellow social media influencers Tally Rye and Victoria Spence.

‘It’s for women who are interested in bettering themselves in all areas of their lives, not just fitness,’ explains Zanna. ‘We educate, empower and inspire women to be healthy, happy and confident, to look after themselves and to love themselves.’ And judging by the turnout at their events, the number of followers they have on Instagram and the use of their hashtag #GirlGains, they’re doing just that.

For someone as driven as Zanna, though, that’s still not enough.

‘We’d like to see #GirlGains spread across the world, to reach as many women as possible and to be able to have a positive impact on their self-worth, ambition and happiness.’

 

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Follow these easy Bum Exercises #GluteGains

Posted in Bodybuilding, Exercises, Weight lossComments Off on Follow these easy Bum Exercises #GluteGains

<div id="DPG" webReader="22.5344644751"><p>For vegetarians or vegans on the quest for more muscle, getting enough protein every day can be a challenging task. You can down only so many pea or brown rice protein shakes before the blender blahs set in. That's why I came up with this high-protein tofu dinner recipe! It's delicious, healthy, vegan-friendly and will help you build muscle. All in all, it's a recipe full of win.</p><p>Pair this recipe with your favorite carb source. I poured the tofu over jasmine rice and garnished it with some green onions, dragon fruit, and pineapple. Yum.</p><p>After you make this, let me know how it turned out in the comments section below.</p><img src="images/2014/vegan-friendly-protein-dinner-recipe-graphic-1.jpg" width="560" height="352" border="0"/><ul class="dpg-list"><li>1/4 cup <a href="javascript:nutrientpop('19334')">brown sugar</a></li>
<li>1/4 cup <a href="javascript:nutrientpop('16424')">soy sauce</a></li>
<li>1 tsp chili flakes</li>
<li>2 tsp <a href="javascript:nutrientpop('4058')">sesame oil</a></li>
<li>2 minced <a href="javascript:nutrientpop('11215')">garlic cloves</a></li>
<li>1 tsp grated fresh <a href="javascript:nutrientpop('2021')">ginger</a></li>
<li>Pinch of sea <a href="javascript:nutrientpop('2047')">salt</a></li>
<li>12 oz <a href="javascript:nutrientpop('16427')">tofu</a></li>
<li>1 tsp <a href="javascript:nutrientpop('4053')">olive oil</a></li>
</ul><ol class="dpg-list"><li>Mix brown sugar, soy sauce, chili flakes, sesame oil, garlic cloves, ginger and sea salt in a small bowl and set aside.</li>
<li>Pour olive oil into sauce pan and heat.</li>
<li>Fry tofu in pan for about 10 minutes.</li>
<li>Pour sauce into pan and cook for 3-5 minutes. Sauce will thicken and the tofu will absorb much of it.</li>
<li>When tofu is done, pour over your favorite carb source and eat up!</li>
</ol><div class="nutrition-facts" webReader="7"><p>Nutrition Facts<br /><span>Serving Size (1)</span> <span class="c9">Recipe yields 2</span></p><p>Amount per serving</p><p>Calories 329</p><p>Total Fat<span>18 g</span></p><p>Total Carbs<span>27 g</span></p><p>Protein<span>20 g</span></p></div><p><img src="http://www.bodybuilding.com/fun/images/2013/printable-logs-pdf.png" class="c10"/><a href="http://www.bodybuilding.com/fun/docs/2014/vegan-friendly-protein-dinner.pdf">Vegan-Friendly Protein Dinner</a> PDF</p><br /><br class="c11"/><h3 class="article-title">Recommended For You</h3><div class="c14" webReader="6.00444444444"><a href="http://www.bodybuilding.com/fun/bread-winner-paleo-bread-recipe.html"><img src="images/2014/paleo-bread-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c13" webReader="7.72"><h4 class="c12"><a href="http://www.bodybuilding.com/fun/bread-winner-paleo-bread-recipe.html">Bread Winner: Paleo Bread Recipe</a></h4><p style="display: inline;" class="webReader-styled">
Grab your spear and fur cape&mdashit's time to head back to your caveman roots. Try this easy, delicious Paleo-inspired bread recipe. It's so good you might just be inspired to hunt a mammoth!</p></div></div><div class="c14" webReader="6.11888111888"><a href="http://www.bodybuilding.com/fun/8-must-try-whey-protein-snacks.html"><img src="http://www.bodybuilding.com/fun/images/2014/8-must-try-whey-protein-snacks-beast-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c13" webReader="7.86713286713"><h4 class="c12"><a href="http://www.bodybuilding.com/fun/8-must-try-whey-protein-snacks.html">Feast Like A Beast</a></h4><p style="display: inline;" class="webReader-styled">
Everyone gets tired of shakes once in a while. When it happens, eat your whey with these fitness-pro-approved snack recipes!</p></div></div><div class="c16" webReader="5.40555555556"><a href="http://www.bodybuilding.com/fun/epic-muscle-building-meal-creamy-avocado-chicken-pasta.html"><img src="http://www.bodybuilding.com/fun/images/2014/creamy-avocado-chicken-pasta-fitmen-small.jpg" alt="" width="200" height="114"/></a><div class="c15" webReader="6.95"><h4 class="c12"><a href="http://www.bodybuilding.com/fun/epic-muscle-building-meal-creamy-avocado-chicken-pasta.html">You Can Make Creamy Avocado Chicken Pasta</a></h4><p style="display: inline;" class="webReader-styled">
Growth doesn't always come easy, but this muscle-building meal is guaranteed to deliver serious gains for even the scrawniest hardgainers.</p></div></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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Vegan-Friendly Protein Dinner Recipe

For vegetarians or vegans on the quest for more muscle, getting enough protein every day can be a challenging task. You can down only so many pea or brown rice protein shakes before the blender blahs set in. That’s why I came up with this high-protein tofu dinner recipe! It’s delicious, healthy, vegan-friendly and will help you build muscle. All in all, it’s a recipe full of win.

Pair this recipe with your favorite carb source. I poured the tofu over jasmine rice and garnished it with some green onions, dragon fruit, and pineapple. Yum.

After you make this, let me know how it turned out in the comments section below.

  1. Mix brown sugar, soy sauce, chili flakes, sesame oil, garlic cloves, ginger and sea salt in a small bowl and set aside.
  2. Pour olive oil into sauce pan and heat.
  3. Fry tofu in pan for about 10 minutes.
  4. Pour sauce into pan and cook for 3-5 minutes. Sauce will thicken and the tofu will absorb much of it.
  5. When tofu is done, pour over your favorite carb source and eat up!

Nutrition Facts
Serving Size (1) Recipe yields 2

Amount per serving

Calories 329

Total Fat18 g

Total Carbs27 g

Protein20 g

Vegan-Friendly Protein Dinner PDF


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Bread Winner: Paleo Bread Recipe

Grab your spear and fur cape&mdashit’s time to head back to your caveman roots. Try this easy, delicious Paleo-inspired bread recipe. It’s so good you might just be inspired to hunt a mammoth!

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Everyone gets tired of shakes once in a while. When it happens, eat your whey with these fitness-pro-approved snack recipes!

You Can Make Creamy Avocado Chicken Pasta

Growth doesn’t always come easy, but this muscle-building meal is guaranteed to deliver serious gains for even the scrawniest hardgainers.

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See the article here: 

Vegan-Friendly Protein Dinner Recipe

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Vegan-Friendly Protein Dinner Recipe

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Arnold Schwarzenegger Blueprint Trainer Day 52

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When Arnold started lifting, he admired Reg Park specifically because he was big and rugged. “All my friends were more impressed by Steve Reeves, but I didn’t like him,” he recalls in “The Education of a Bodybuilder.” “Reg Park had more of a rough look, a powerful look, while Steve Reeves seemed elegant, smooth, polished. I knew in my mind that I wasn’t geared for elegance. I wanted to be massive.”

How ironic, then, that what ultimately allowed Arnold to ultimately triumph and stay on top, however, was his shapeliness rather than his size. Frank Zane sometimes gets cited today as the king of aesthetics, but in his day, nobody had lines like Arnold.

“Frank Zane sometimes gets cited today as the king of aesthetics, but in his day, nobody had lines like Arnold.”

“There are a number of bodybuilders around who are as big, and a couple who are bigger,” wrote Charles Gaines of Arnold in “Pumping Iron” in 1974. “More than that, is the perfect balance of everything—biceps to calves, shoulders to waist, thighs to chest, and the detail and clarity of every part. Another thing is the naturalness and grace of his body. Most of the very other big builders, like Lou Ferrigno, who has the greatest size ever but no polish yet, look as if they have been built up with a trowel: the muscles look stuffed and worried into place. But each of Arnold’s body parts, though huge, is subtly refined—as graceful-looking as the hind leg of a thoroughbred racehorse.”

Over the last eight weeks, you’ve been building mass, but Arnold’s plan was about more than that. It was about building muscles as symmetrical as they are strong—what the classic bodybuilders referred to as “finish.” When you’re done with this program in three days, you’ll have to decide whether to build more, or cut down to reveal that finish. But for now, just focus on finishing strong through your final three-day cycle.

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About The Author

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Arnold Schwarzenegger Blueprint Trainer Day 52

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Eat Like A Beast: Brandan Fokken's Bulking Meal Plan

When I began my fitness career, I didn’t know anything about muscle-building nutrition other than the standard “eat lots and lift heavy” rule. So that’s what I did. All through my 20s, the only macro I ever worried about was protein. I never counted anything and ate what I wanted when I wanted it. I never felt guilty.

My goal was to be a bodybuilder. As a fan of the sport, I would watch my favorite athletes get insanely shredded for shows and then shortly after go back to eating massive amounts of food so they could come back the next year even bigger. I figured they had to be doing something right, so that’s how I approached my own nutrition. I cut way down for my shows, but the second the season was over, I would start eating whatever I wanted again. This type of plan was actually difficult because I would get so big I’d struggle to cut back down in time for my next show.

By chance, I injured one of my quads the day after a bodybuilding show. I had another show only two weeks away, but my leg was swollen, I couldn’t flex it, and it hurt to work out. That’s when my trainer suggested I try a new division called men’s physique. At first I was hesitant and thought people would make fun of me, a heavyweight bodybuilder, for entering a contest. Eventually, though, I agreed.

I had a blast at the show and placed second to my friend and now IFBB physique pro Trevor Larsen. I loved the class and decided from there that I would switch divisions and train to compete. This switch changed my entire nutritional approach.

I switched divisions and started training for physique. This switch changed my entire nutritional approach.

Enter “Aesthetics”

As the physique division progressed, it got more and more popular. I started to hear the word “aesthetics” more often and guys started to stay lean year round for photo shoots and fitness expo appearances. To be competitive and make a name in the industry, I had to learn how to hold my shape much longer than a month. Some guys were doing more than seven shows each year!

For some athletes, staying lean all year works. For others, it’s a little harder. I fall into the second category. After a long season, I can definitely see how constant dieting affects my body. I’ll appear to have lost mass and fullness and my body won’t respond quite as well as it normally does to my diet. So I take an offseason. It can last anywhere from 4-8 months.

During my offseason, I don’t just jump right into eating more calories. I gradually increase until I get up to the 3,800-4,200 mark, which is plenty. I gain slowly, I have better workouts, my mental state does great with this method, and I have plenty of energy throughout my prep. I don’t go crazy eating whatever I want, though. I try to be smart about how I bulk so I can be back in stage shape within 30-60 days.

Even after I get to my max calories, I still do a cheat meal once per week. My cheat meals are pretty light, though. They usually consist of three quest bars, one or more cups of oats, 4-6 tablespoons of peanut butter, and maybe some ice cream. If there’s a social event or a weekend date night, I may have a burger and fries, but that’s rare.

During my bulking process, my workouts are great. I tend to lift a lot heavier and really push myself for optimal growth. That’s the purpose of having an offseason.

When I start to schedule shoots and shows that I need to be in shape for, I slowly start pulling back a bit on calories until I hit my maintenance levels. That’s my starting point for a contest or photo-shoot prep diet.

Keep the emphasis on frequent protein, quality calories, and ample carbohydrates.

Beast Bulking Plan

This is my last bulking plan. It may not work perfectly for you, so feel free to eat more, less, or even substitute foods, but keep the emphasis on frequent protein, quality calories, and ample carbohydrates. Try it out, and good luck with your gains!


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Eat Like A Beast: Brandan Fokken's Bulking Meal Plan

Posted in Bodybuilding, Diets, Exercises, Nutrition, Sports nutrition, UncategorizedComments Off on Eat Like A Beast: Brandan Fokken's Bulking Meal Plan

<div id="DPG" webReader="120.99836441"><iframe class="float-right c11" src="https://embed.spotify.com/?uri=spotify:user:bbcommusclemusic:playlist:7oADMWbXAPFn1kcwRpWqvY" width="300" height="380" frameborder="0" allowtransparency="true"></iframe><p>Jen Jewell has one of the best bodies in the industry. She also has one of the most fun personalities.</p><p>This killer combination of awesomeness and aesthetics has made her a star in the WBFF and a go-to expert for training advice and motivation.</p><p>Jen didn't earn her fitness-industry fame by chance, though. You better believe that Jen works hard for career and her physique.</p><p>Meet her in person, check out her <a href="http://bodyspace.bodybuilding.com/">BodySpace</a>, or look at her <a href="http://instagram.com/fitnessjewell#" rel="nofollow" target="_blank">Instagram</a> and you have to wonder what kind of music a bubbly person like Jen listens to when she's crushing a workout.</p><p>The answer might surprise you. Here's Jen Jewell's barbell beats playlist!</p><h3 class="article-title">How does music influence your workouts?</h3><p>Music makes all of my workouts better! Whether I'm stepping away on the step mill, running stairs by the beach, or pushing some weight in the gym, music plays a key role. There are days when I head out to do cardio and my energy levels aren't quite as high as they usually are, but once I put the headphones on and tune into some of my favorite Pandora stations, I automatically crank up the intensity.</p><p>The music played in most gyms can be a real drag, (you know, the random assortment of sad 80s love songs to the latest top 40 Bieber hit), so when I want to listen to music that motivates me to push harder, work out longer, lift heavier, I turn to the Dr. Dre or Jay-Z stations on Pandora. I love the assortment of old school rap, new releases, and greatest hits. The beats really help my workouts. I may even rap along sometimes?</p><p><img src="images/2014/workout-music-vol-9-jen-jewell-graphic-1.jpg" width="560" height="489"/></p><h3 class="article-title">How has fitness improved your life?</h3><p>Fitness has improved my life in more ways than I can count. Since embracing a healthy and fit lifestyle year-round, I am now at my healthiest and happiest I've ever been. I am far more productive in my professional life as well; the work I do now is truly rewarding because I help others on a daily basis.</p><p>I have also found that the more fitness-related goals that I set for myself, the more motivated I become to achieve those goals. Then I aim higher, set more goals, and repeat. It is amazing what achieving even just one simple goal can do to improve your mindset and determination!</p><p><img src="images/2014/workout-music-vol-9-jen-jewell-graphic-2.jpg" width="560" height="381"/></p><p>Fitness also helps me stay focused—there is always room for improvement in one way or another. Whether I have a new physique goal, or am challenging myself to run a few extra miles than normal, or setting a new personal record in the weight room, the fire to improve is always ignited.</p><h3 class="article-title">What's the best advice you've ever received?</h3><p>I stumbled across this Mark Twain quotation a few years ago. It prompted me to finally give fitness a real shot. I dare you to read it and not be called to some sort of action:</p><p><em>"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."</em></p><h3 class="article-title">What sort of tips would you give to a newbie?</h3><img src="images/2014/workout-music-vol-9-jen-jewell-graphic-3.jpg" width="260" height="485" border="0" class="right-image c12"/><p>"Too often I've seen people give up and shrug off their fitness if they don't achieve drastic results in a short amount of time. Understand that you're making the commitment for the long haul."</p><p>I always have my new clients create short-term goals (within the next 30 days) and long-term goals (3-6 months). Having established goals automatically provides more focus and direction to your fitness.</p><p>These goals don't have to be weight-loss centered; they can be as simple as "I want to go to the gym 3-4 times per week for the next 30 days." A goal like that can be a bit less daunting and far more realistic than "Lose 15 pounds in the first two weeks."</p><p>Setting an aggressive weight-loss goal often does more harm than good. Too often I've seen people give up and shrug off their fitness if they don't achieve drastic results in a short amount of time. Understand that you're making the commitment for the long haul. You're making a lifestyle change, not going on a two-week crash diet.</p><p>Once you have established these goals, make sure that you also have a plan of attack. Even an outline of the steps you need to take in order to achieve this goal will make your success seem much more achievable.</p><p>If your goal is to go to the gym 3-4 days a week for the first 30 days, plan ahead to eliminate excuses. Pack your gym bag before you go to work or always have workout gear in your car. That way you'll never "not have time" to get to the gym after work!</p><p>Lastly, cast aside any and all self-doubt! Having a positive mindset and truly believing that you are capable of achieving these goals can really change the game. Results will not happen overnight, but all progress—no matter how large or small—is progress and will ultimately bring results!</p><h3 class="article-title">Who is your biggest fitness inspiration?</h3><p>My clients! I interact with my clients via Skype or email and I cannot stress enough how much inspiration I get from them on a daily basis. My clients are all ages, male and female, and have various fitness goals. But the one thing that they all have in common is how incredibly determined they all are to achieve their goals. Many of them are married, have children, and work full-time, but they still make their health and fitness a priority.</p><br /><iframe src="//instagram.com/p/k7TE_4mvBC/embed/" width="560" height="650" frameborder="0" scrolling="no" allowtransparency="true"></iframe><p>What's also amazing is that they are all so incredibly supportive and encouraging of whatever I am doing in fitness, too. Whether I am preparing for a shoot, have written a new article that's been published, or am counting down to the WBFF World Championships, my clients are every bit of supportive of me as I am of them.</p><a href="http://www.bodybuilding.com/store/cellucor/cellucor.htm"><img src="http://www.bodybuilding.com/fun/images/2013/cellucor-banner.jpg" width="560" height="144" border="0" class="c14"/></a><br /><h4>Recommended For You</h4><div class="c17" webReader="4.9"><a href="http://www.bodybuilding.com/fun/workout-music-vol-4-stephanie-toomeys-muscle-up-music.html"><img src="http://www.bodybuilding.com/fun/images/2013/workout-music-4-muscle-up-music-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="6.3"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/workout-music-vol-4-stephanie-toomeys-muscle-up-music.html">Workout Music, Vol. 4: Stephanie Toomey's Muscle-Up Music</a></h4><p style="display: inline;" class="webReader-styled">
If your normal gym playlist has grown stale, download Stephanie Toomey's. It's perfect for even the most hard-core training session.</p></div></div><div class="c17" webReader="6.65517241379"><a href="http://www.bodybuilding.com/fun/fitness-360-jen-jewell-fitness-jewell.html"><img src="http://www.bodybuilding.com/fun/images/2013/jen-jewell-fit-360-main-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="9.15086206897"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/fitness-360-jen-jewell-fitness-jewell.html">Fitness 360: Jen Jewell, Fitness Jewell</a></h4><p style="display: inline;" class="webReader-styled">
She once fell off the fitness wagon, but the beautiful Jen Jewell didn't stay down long. She lifted herself, lost 50 pounds, and earned a WBFF pro card. This is a story you don't want to skip!</p></div></div><div class="c17" webReader="6.19897959184"><a href="http://www.bodybuilding.com/fun/jen-jewells-back-blasting-workout.html"><img src="http://www.bodybuilding.com/fun/images/2012/fitness-model-back-workout-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="8.26530612245"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/jen-jewells-back-blasting-workout.html">Jen Jewell's Back-Blasting Workout</a></h4><p style="display: inline;" class="webReader-styled">
Just because you can't see it doesn't mean it's not important. Give your back the same TLC that you give your abs, shoulders, and quads. Let me show you the way!</p></div></div><br class="c18"/></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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Workout Music Vol. 9: Jen Jewell's Barbell Beats Playlist

Jen Jewell has one of the best bodies in the industry. She also has one of the most fun personalities.

This killer combination of awesomeness and aesthetics has made her a star in the WBFF and a go-to expert for training advice and motivation.

Jen didn’t earn her fitness-industry fame by chance, though. You better believe that Jen works hard for career and her physique.

Meet her in person, check out her BodySpace, or look at her Instagram and you have to wonder what kind of music a bubbly person like Jen listens to when she’s crushing a workout.

The answer might surprise you. Here’s Jen Jewell’s barbell beats playlist!

How does music influence your workouts?

Music makes all of my workouts better! Whether I’m stepping away on the step mill, running stairs by the beach, or pushing some weight in the gym, music plays a key role. There are days when I head out to do cardio and my energy levels aren’t quite as high as they usually are, but once I put the headphones on and tune into some of my favorite Pandora stations, I automatically crank up the intensity.

The music played in most gyms can be a real drag, (you know, the random assortment of sad 80s love songs to the latest top 40 Bieber hit), so when I want to listen to music that motivates me to push harder, work out longer, lift heavier, I turn to the Dr. Dre or Jay-Z stations on Pandora. I love the assortment of old school rap, new releases, and greatest hits. The beats really help my workouts. I may even rap along sometimes?

How has fitness improved your life?

Fitness has improved my life in more ways than I can count. Since embracing a healthy and fit lifestyle year-round, I am now at my healthiest and happiest I’ve ever been. I am far more productive in my professional life as well; the work I do now is truly rewarding because I help others on a daily basis.

I have also found that the more fitness-related goals that I set for myself, the more motivated I become to achieve those goals. Then I aim higher, set more goals, and repeat. It is amazing what achieving even just one simple goal can do to improve your mindset and determination!

Fitness also helps me stay focused—there is always room for improvement in one way or another. Whether I have a new physique goal, or am challenging myself to run a few extra miles than normal, or setting a new personal record in the weight room, the fire to improve is always ignited.

What’s the best advice you’ve ever received?

I stumbled across this Mark Twain quotation a few years ago. It prompted me to finally give fitness a real shot. I dare you to read it and not be called to some sort of action:

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”

What sort of tips would you give to a newbie?

“Too often I’ve seen people give up and shrug off their fitness if they don’t achieve drastic results in a short amount of time. Understand that you’re making the commitment for the long haul.”

I always have my new clients create short-term goals (within the next 30 days) and long-term goals (3-6 months). Having established goals automatically provides more focus and direction to your fitness.

These goals don’t have to be weight-loss centered; they can be as simple as “I want to go to the gym 3-4 times per week for the next 30 days.” A goal like that can be a bit less daunting and far more realistic than “Lose 15 pounds in the first two weeks.”

Setting an aggressive weight-loss goal often does more harm than good. Too often I’ve seen people give up and shrug off their fitness if they don’t achieve drastic results in a short amount of time. Understand that you’re making the commitment for the long haul. You’re making a lifestyle change, not going on a two-week crash diet.

Once you have established these goals, make sure that you also have a plan of attack. Even an outline of the steps you need to take in order to achieve this goal will make your success seem much more achievable.

If your goal is to go to the gym 3-4 days a week for the first 30 days, plan ahead to eliminate excuses. Pack your gym bag before you go to work or always have workout gear in your car. That way you’ll never “not have time” to get to the gym after work!

Lastly, cast aside any and all self-doubt! Having a positive mindset and truly believing that you are capable of achieving these goals can really change the game. Results will not happen overnight, but all progress—no matter how large or small—is progress and will ultimately bring results!

Who is your biggest fitness inspiration?

My clients! I interact with my clients via Skype or email and I cannot stress enough how much inspiration I get from them on a daily basis. My clients are all ages, male and female, and have various fitness goals. But the one thing that they all have in common is how incredibly determined they all are to achieve their goals. Many of them are married, have children, and work full-time, but they still make their health and fitness a priority.

What’s also amazing is that they are all so incredibly supportive and encouraging of whatever I am doing in fitness, too. Whether I am preparing for a shoot, have written a new article that’s been published, or am counting down to the WBFF World Championships, my clients are every bit of supportive of me as I am of them.

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Workout Music Vol. 9: Jen Jewell's Barbell Beats Playlist

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<div id="DPG" webReader="20.0204081633"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-48.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-50.html">Next</a></h5><p>Six workouts—that's all that remains of the Blueprint trainer. If this were "Pumping Iron," you'd be down in Pretoria, South Africa, fighting off jetlag and trying to squeeze in workouts while sizing up your competition.</p><p>Why not take this opportunity to watch the landmark bodybuilding documentary one more time? Invite over your training partner, or perhaps just your family and friends who are wondering where you've been for the last two months. They know Arnold the movie star, politician, and public figure. But if they don't know Arnold the bodybuilder yet, it's time they get introduced.</p><h3 class="article-title">Watching Pumping Iron<br /><span class="exercise-note">Watch The Video - 3:48</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/bgOEpQZSCos" frameborder="0" allowfullscreen=""></iframe><p><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="c8"/></a>
</p><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-48.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-50.html">Next</a></h5><br class="c9"/></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 49

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Six workouts—that’s all that remains of the Blueprint trainer. If this were “Pumping Iron,” you’d be down in Pretoria, South Africa, fighting off jetlag and trying to squeeze in workouts while sizing up your competition.

Why not take this opportunity to watch the landmark bodybuilding documentary one more time? Invite over your training partner, or perhaps just your family and friends who are wondering where you’ve been for the last two months. They know Arnold the movie star, politician, and public figure. But if they don’t know Arnold the bodybuilder yet, it’s time they get introduced.

Watching Pumping Iron
Watch The Video – 3:48

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Arnold Schwarzenegger Blueprint Trainer Day 49

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Arnold Schwarzenegger Blueprint Trainer Day 32

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You may not often see someone as big as Arnold doing pull-ups for big reps in the gym, but chins were a crucial part of his training throughout his youth and competitive years. But he quickly learned that this fundamental movement wasn’t quite enough to build a complete bodybuilder’s back.

“When I met Roger Callard, Mr. Western America, he had been doing chin-ups his whole life,” he wrote in “The Education of a Bodybuilder.” “He had a wide back, but never a winning back. He could hit a straight-on back pose and nothing happened. A year ago I encouraged him to start rowing; as a result of his efforts he now wins the ‘best back’ in every contest.”

As the ultimate self-critic, Arnold felt that he still needed one more movement to maximize his own back development. He found it in the T-bar row, which was relatively new when he was captured doing it in the film “Pumping Iron.” His total back formula, which he laid out in “The Education,” was a three-pronged approach: “chin-ups work on width, bent-over rowing with the bar develops the center and lower back, and T-bar rowing develops the outside of the back and the lower lats.” It’s the perfect formula. Finish your back work strong with it today!

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Arnold Schwarzenegger Blueprint Trainer Day 32

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<div id="DPG" webReader="95.2754105176"><p>
<h3 class="article-title">Q Hey Champ, what role do science and technology play in the world's top physique?</h3>
</p><p>Science leads to innovation, and innovation plays a huge role in the fitness industry. Take gym equipment, for example: there are exercise machines available now that can help isolate very specific muscles.</p><p>Before technology brought those machines into existence, you could only hit those muscles or muscle groups secondarily with compound movements. Because of these great advancements, I can make really specific changes to my physique that just would have been impossible even 20 years ago.</p><iframe src="//instagram.com/p/kN2gMeJYof/embed/" width="560" height="650" frameborder="0" scrolling="no" allowtransparency="true"></iframe><p>Science also plays a huge role in the supplements I consume. Experts and scientists constantly study and test new ingredients for health benefits. Every competitor is trying to put forward his or her best presentation. In order to keep up with or stay ahead of the field, we need cutting-edge supplements to constantly improve as our physiques do.</p><p>I do my best to keep abreast of all the research and development happening in the industry, but I have a busy schedule and I travel a lot. I rely on the expert researchers at <a href="http://www.bodybuilding.com/store/mt/muscle.htm">Team MuscleTech</a> to inform me of the latest trends or breakthroughs in ingredients or products. It would be unfeasible for me to do what I do without a great team around me.</p><p>I have experts and scientists on my team, so I'm a little better educated than most people. If you're not sure how to supplement, I don't think it's smart to blindly take something just because somebody tells you it will give you an edge.</p><p>Do your own research so you're the one making decisions about what you do with your body.</p><a href="http://www.bodybuilding.com/store/muscle-tech/amino-build.html"><img src="http://www.bodybuilding.com/fun/images/2014/muscletech_amino-build_ratingbanner_01.jpg" width="400" height="167" class="c9"/></a><a href="http://reviews.bodybuilding.com/MuscleTech/AMINO_BUILD"><img src="http://www.bodybuilding.com/fun/images/2014/muscletech_amino-build_ratingbanner_02.jpg" width="160" height="97"/></a><a href="http://www.bodybuilding.com/store/muscle-tech/amino-build.html"><img src="http://www.bodybuilding.com/fun/images/2014/muscletech_amino-build_ratingbanner_03.jpg" width="160" height="70"/></a><h3 class="article-title">Consistency Works</h3><p>Although technology plays a huge part in my training and nutrition regimen, I found that staying consistent in my programs has been the most effective way to stay on top of my game. I make minor changes here and there, but the biggest impacts on my programs come from the mirror and input from my coach. When I look at myself with an unbiased eye, I can tell exactly what parts of my physique need improvements. I also trust my coach to know where I should be and what my competition looks like.</p><p>I think a lot of people think that bodybuilding is just about putting on a lot of muscle. But, really, it's much more complicated than that. When it comes to improving my physique, I always remind myself about the importance of maintaining symmetrical proportions as I add size. It's not about being the biggest guy; it's about having the most quality physique. I can be the biggest guy on stage, but if I'm not balanced or symmetrical, I'm not going to win.</p><img src="images/2014/how-has-technology-helped-you-succeed_ask-the-champ_graphics-1.jpg" width="560" height="354"/><p>"When I look at myself with an unbiased eye, I can tell exactly what parts of my physique need improvements."</p><p>My supplementation regimen is also really consistent. My workouts are hard and heavy. There's nothing easy about the way I train, so it's important for me to maintain energy throughout my training sessions. I want to make sure I hit every muscle group with intensity and focus.</p><p>To help me do that, I use <a href="http://www.bodybuilding.com/store/muscle-tech/amino-build.html">AminoBuild</a> through my workouts. The formula is loaded with <a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a> and a high dose of <a href="http://www.bodybuilding.com/store/beta.html">betaine</a>. I find it really helps with my recovery and keeps my strength at peak levels—plus, it tastes amazing.</p><h3 class="article-title">The Future of Bodybuilding</h3><p>As technology continues to impact the sport, I think it may actually bleed into how competitions and judging work. Bodybuilding is a subjective sport. Yes, judges are trained, but it's hard for the judges to see everything they need to see—that's just part of being human.</p><p>I think it would be pretty cool to have some type of 3D body scan done before stepping on the stage that would send all your measurements and body composition to the judges. With that information about symmetry, proportion, and conditioning, the judges would have an even better way to objectively assess the people they're looking at on stage.</p><p>Performance, stage personality, and posing would still play a critical role, but those numbers could take away some of those subjective opinions that add a lot of controversy to bodybuilding.</p><p>In reality though, something like a body scan is probably decades away. And even with it, there will still always be a subjective component to judging competitions.</p><a href="http://www.bodybuilding.com/store/mt/muscle.htm"><img src="http://www.bodybuilding.com/fun/images/2014/muscletech-page-bannerv2.jpg" width="560" height="144" border="0" class="c11"/></a><br /><h4>Recommended For You</h4><div class="c14" webReader="4.83108108108"><a href="http://www.bodybuilding.com/fun/ask-the-champ-example-olympia-prep-training.html"><img src="http://www.bodybuilding.com/fun/images/2014/ask-the-champ-phil-heath-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c13" webReader="5.94594594595"><h4 class="c12"><a href="http://www.bodybuilding.com/fun/ask-the-champ-example-olympia-prep-training.html">What's An Example Of Your Olympia-Prep Training Schedule?</a></h4><p style="display: inline;" class="webReader-styled">
He beat the odds and the mega-tough competition to earn the Sandow three years in a row. Learn how reigning Mr. Olympia Phil Heath trains to look his best on stage!</p></div></div><div class="c14" webReader="4.78238341969"><a href="http://www.bodybuilding.com/fun/ask-the-siege-how-do-i-build-bigger-rounder-stronger-shoulders.html"><img src="http://www.bodybuilding.com/fun/images/2013/ask-the-siege-your-back-is-sick-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c13" webReader="5.88601036269"><h4 class="c12"><a href="http://www.bodybuilding.com/fun/ask-the-siege-how-do-i-build-bigger-rounder-stronger-shoulders.html">How Do I Build Bigger, Rounder, Stronger Shoulders?</a></h4><p style="display: inline;" class="webReader-styled">
A great V-taper starts with boulder shoulders. Find out how a focus on the medial and rear delts can improve the shape and strength of yours!</p></div></div><div class="c14" webReader="5.22826086957"><a href="http://www.bodybuilding.com/fun/3-loaded-post-workout-potato-recipes.html"><img src="http://www.bodybuilding.com/fun/images/2014/3-loaded-post-workout-potatoes_fitmencook-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c13" webReader="6.4347826087"><h4 class="c12"><a href="http://www.bodybuilding.com/fun/3-loaded-post-workout-potato-recipes.html">3 Loaded Post-Workout Potato Recipes</a></h4><p style="display: inline;" class="webReader-styled">
Forget the side dish. Make potatoes the star of your meal with these carb and protein-packed recipes. You'll never eat potatoes the same way again.</p></div></div><br class="c15"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="36.5714285714"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column 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-right-column" webReader="-13.9769230769"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p><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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Ask The Champ: How Has Technology Helped You Succeed?

Q Hey Champ, what role do science and technology play in the world’s top physique?

Science leads to innovation, and innovation plays a huge role in the fitness industry. Take gym equipment, for example: there are exercise machines available now that can help isolate very specific muscles.

Before technology brought those machines into existence, you could only hit those muscles or muscle groups secondarily with compound movements. Because of these great advancements, I can make really specific changes to my physique that just would have been impossible even 20 years ago.

Science also plays a huge role in the supplements I consume. Experts and scientists constantly study and test new ingredients for health benefits. Every competitor is trying to put forward his or her best presentation. In order to keep up with or stay ahead of the field, we need cutting-edge supplements to constantly improve as our physiques do.

I do my best to keep abreast of all the research and development happening in the industry, but I have a busy schedule and I travel a lot. I rely on the expert researchers at Team MuscleTech to inform me of the latest trends or breakthroughs in ingredients or products. It would be unfeasible for me to do what I do without a great team around me.

I have experts and scientists on my team, so I’m a little better educated than most people. If you’re not sure how to supplement, I don’t think it’s smart to blindly take something just because somebody tells you it will give you an edge.

Do your own research so you’re the one making decisions about what you do with your body.

Consistency Works

Although technology plays a huge part in my training and nutrition regimen, I found that staying consistent in my programs has been the most effective way to stay on top of my game. I make minor changes here and there, but the biggest impacts on my programs come from the mirror and input from my coach. When I look at myself with an unbiased eye, I can tell exactly what parts of my physique need improvements. I also trust my coach to know where I should be and what my competition looks like.

I think a lot of people think that bodybuilding is just about putting on a lot of muscle. But, really, it’s much more complicated than that. When it comes to improving my physique, I always remind myself about the importance of maintaining symmetrical proportions as I add size. It’s not about being the biggest guy; it’s about having the most quality physique. I can be the biggest guy on stage, but if I’m not balanced or symmetrical, I’m not going to win.

“When I look at myself with an unbiased eye, I can tell exactly what parts of my physique need improvements.”

My supplementation regimen is also really consistent. My workouts are hard and heavy. There’s nothing easy about the way I train, so it’s important for me to maintain energy throughout my training sessions. I want to make sure I hit every muscle group with intensity and focus.

To help me do that, I use AminoBuild through my workouts. The formula is loaded with BCAAs and a high dose of betaine. I find it really helps with my recovery and keeps my strength at peak levels—plus, it tastes amazing.

The Future of Bodybuilding

As technology continues to impact the sport, I think it may actually bleed into how competitions and judging work. Bodybuilding is a subjective sport. Yes, judges are trained, but it’s hard for the judges to see everything they need to see—that’s just part of being human.

I think it would be pretty cool to have some type of 3D body scan done before stepping on the stage that would send all your measurements and body composition to the judges. With that information about symmetry, proportion, and conditioning, the judges would have an even better way to objectively assess the people they’re looking at on stage.

Performance, stage personality, and posing would still play a critical role, but those numbers could take away some of those subjective opinions that add a lot of controversy to bodybuilding.

In reality though, something like a body scan is probably decades away. And even with it, there will still always be a subjective component to judging competitions.

Recommended For You

What’s An Example Of Your Olympia-Prep Training Schedule?

He beat the odds and the mega-tough competition to earn the Sandow three years in a row. Learn how reigning Mr. Olympia Phil Heath trains to look his best on stage!

How Do I Build Bigger, Rounder, Stronger Shoulders?

A great V-taper starts with boulder shoulders. Find out how a focus on the medial and rear delts can improve the shape and strength of yours!

3 Loaded Post-Workout Potato Recipes

Forget the side dish. Make potatoes the star of your meal with these carb and protein-packed recipes. You’ll never eat potatoes the same way again.


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Ask The Champ: How Has Technology Helped You Succeed?

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<div id="DPG" webReader="16.2688172043"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-27.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-29.html">Next</a></h5><p>Congratulations! You've reached the end of the first phase of the Blueprint. Enjoy a well-earned rest day. It's hard to believe you've only had three other rest days in the last month, but this is exactly the sort of approach that turned a promising but raw Austrian lifter into a Mr. Universe at age 20, and a repeat winner at age 21. Here's how he looked when the British press captured the contest in London in 1969:</p><h3 class="article-title">Arnold Schwarzenegger Wins Mr. Universe<br /><span class="exercise-note">Watch The Trailer - 01:44</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/c7Iaz_r2t-g" frameborder="0" allowfullscreen=""></iframe><p>His biggest leap of faith was yet to come: traveling across the Atlantic to head off against two-time defending Mr. Olympia Sergio Oliva. But in his mind, the final destination was never in doubt. Stay the course!</p><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="c8"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-27.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-29.html">Next</a></h5><br class="c9"/></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 28

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Congratulations! You’ve reached the end of the first phase of the Blueprint. Enjoy a well-earned rest day. It’s hard to believe you’ve only had three other rest days in the last month, but this is exactly the sort of approach that turned a promising but raw Austrian lifter into a Mr. Universe at age 20, and a repeat winner at age 21. Here’s how he looked when the British press captured the contest in London in 1969:

Arnold Schwarzenegger Wins Mr. Universe
Watch The Trailer – 01:44

His biggest leap of faith was yet to come: traveling across the Atlantic to head off against two-time defending Mr. Olympia Sergio Oliva. But in his mind, the final destination was never in doubt. Stay the course!

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Arnold Schwarzenegger Blueprint Trainer Day 28

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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.

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Arnold Schwarzenegger Blueprint Trainer Day 25

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