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Train With Dana Linn Bailey Contest: Winning Back Workout

Sam Wells is one lucky girl. The aspiring women’s physique competitor not only met the first-ever women’s physique Olympia winner, Dana Linn Bailey, she trained with her too. Sam won MHP’s 2013 “Train With Dana” contest, and her prize was spending the day at City Athletic Club in Las Vegas trading reps with her idol.

“When I got the call that I had won, I honestly didn’t know what to do—I just ran around the house crying like a total spaz,” recalls Sam. The day after DLB won the Olympia, Sam was there to meet her. Among flashing cameras and surprise visits from other notable Olympia athletes, such as Kai Greene, the two women got right down to business by crushing a back workout. “Getting to do what I love to do most alongside the person I most look up to was a remarkable experience,” says Sam.

Train With Dana
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Although she was depleted and tired from the day before, DLB challenged Sam to do her best. “The thing about Dana is that she is so inspiring,” says Sam. “She makes you feel like you can do it too. There are some people who are discouraging and have a cocky attitude. She’s not like that at all. She’s really uplifting, inspiring, and motivating.”

“I was speechless the whole day—I just tried to take it all in. This day changed my life.”

Follow the workout these two inspiring ladies did together!

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Train With Dana Linn Bailey Contest: Winning Back Workout

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Arnold Schwarzenegger Blueprint Trainer Day 15

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In addition to being the most accomplished bodybuilder of his time, Arnold was easily the most photographed. Much of this was onstage, of course, but those iconic black-and-white training images from the 1970s that filled the books “Pumping Iron,” “The Encyclopedia of Modern Bodybuilding” and countless magazines afterward are just as timeless. Look at Arnold, Dave Draper, and Franco in Gold’s Gym, and you can practically hear the grunts and clanking iron. Maybe one of these images was in your locker or training journal; maybe one still is.

Venice Beach was a perfect locale for Arnold to express his mighty physique. Look at that biceps peak!

The greatest bodybuilder of all time unabashedly filled his life with images of motivating physiques when he was on his way up—and even after he had a pair of Mr. Universe titles to his name. He recounts in his most recent autobiography, “Total Recall” that when he was coming over to the U.S., he meditated on them regularly. “Being the best would really come down to beating champions like the guys whose pictures I had hanging all over the walls of my room: Reg Park, Dave Draper, Frank Zane, Bill Pearl, Larry Scott, Chuck Sipes, Serge Nubret,” he writes. “They had inspired me, and I said to myself, ‘These are the kinds of people I have to go through eventually.’ My victories had put me in their league, but I was the newcomer with a lot left to prove.”

You’ve got a lot left to prove in the remaining six weeks of this trainer, too. This week, find a classic photo of the Oak and put it someplace you know you’ll see it—the lock screen of your phone, maybe, or somewhere in your house. Don’t be self-conscious. Imagine yourself training alongside him, and let him push you like he pushed everyone who came in contact with him.

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Arnold Schwarzenegger Blueprint Trainer Day 15

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

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Congratulations: You’ve completed Erin Stern’s Elite Body Trainer! The effort you’ve put into training hard and eating balanced, nutritious meals will have made huge differences in your physique, your athleticism, your strength, and your mindset.

Congratulations: You’ve completed Erin Stern’s Elite Body Trainer!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

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and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

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casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 26

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These supersets were put together for effectiveness and efficiency. Complete all the sets and reps and time your rest periods. If you rest too much, you’ll lose some of the great benefits to your cardiovascular system. If you don’t complete the reps and sets as they’re prescribed, you may not see as much muscle growth as you could. Finish this week with a bang!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 26

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 23

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Is legs day your favorite workout yet? It should be! Because your legs are such a big muscle group, your body has to work extra hard when you’re training them. That extra energy expenditure means you’ll burn more fat and prime more of your body for muscle building. Don’t you dare slack off—it’s the last day you get to smash this awesome workout!

Don’t forget to fuel your workout with protein and carbs. If you don’t eat before you train, you won’t be able to push yourself to an effective level. Give your body the nutrition it needs to perform at its best.

Notes: Rest 1 minute between supersets

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 23

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Build Mass With Class: Hunter Labrada's Guide To Adding Muscle

Growing up, bodybuilding wasn’t pushed on me at all. This might sound strange to some people, seeing as my dad is Lee Labrada, the IFBB Hall of Fame bodybuilder, but it’s completely true. I consumed a healthy diet as a child, but I never ate that much. As a result, I was always skinny.

More than anything, I loved sports. I played hockey from the time I was 5 years old until I was 12, and I never felt like I was at a disadvantage due to my lack of size. I could skate fast and was pretty strong—what else did I need?

In seventh grade, I became interested in football, and from the first practice I was hooked. I quickly realized that unlike hockey, I was at a distinct disadvantage. I had fun and did well enough in my first season, but my growing passion for football made me start looking for ways to put on size so I could become a better player. I’ve learned this is a common story among bodybuilders. Many, including my dad and Shawn Ray, got their feet wet in bodybuilding in order to get better at high school football.

I immersed myself in the afternoon and summer strength and conditioning camps my school had to offer, and while I made some progress initially, it wasn’t as much as I had hoped for, or expected. Following my eighth-grade season, I weighed a whopping 100 pounds, and I knew things had to change big time if I ever wanted to see playing time in high school.

Grow Like Dad

I consulted with—who else?—my dad, who made it clear that if I wanted to gain weight, I had to dramatically increase my caloric intake. Sure, I was training hard, but I had to eat more! That offseason, with his help, I started eating like a horse, and it made a world of difference. I gained 25 pounds that year alone.

As I kept working out and getting bigger, I began looked forward to training for football almost as much as I enjoyed playing football. By my senior season, I had built myself into a 5-foot-8, 210-pound running back and strong safety, and I signed a letter of intent to play football for a Division-II university in Boston. My senior season was a major letdown, however; I tore my hamstring on the first day of regular practice.

Hunter Labrada was part of the bodybuilding community long before he ever decided to become a bodybuilder.

After rehabilitating, I returned and played just four games before hurting myself again. This time, I suffered an avulsion fracture when my quadriceps tendon pulled a piece of bone off my hip at the growth plate, which was still soft because I was so young. Essentially, my legs had become so strong that the tendon had overpowered the connection to the bone, resulting in the fracture.

Football was looking less and less like my future, but as an upside, these injuries gave me an opportunity to train on a strict bodybuilding split routine. I found I had to split up the work for my upper body into multiple sessions so I could still be at the gym as much as I wanted to be. I made incredible progress, and by the time I was cleared to begin running, my athletic dreams had transformed along with my musculature.

Soon enough, I found I wasn’t enjoying all the things I used to enjoy about football. The highlight of any day became getting into the weight room. I decided that fall that I was done with football, and I was going to become a competitive bodybuilder.

Do The Caloric Math

That was three years ago, and since then, I have been able to transform my body even more, adding layers of muscle and quality size. I now weigh 237 pounds and am holding sub-8 percent body fat. More importantly, however, I’ve learned through trial and error, and hours upon hours of research, what works for me in terms of training, diet, and supplementation, and what doesn’t.

Remember that bodybuilding is a marathon, not a sprint!

Do you know what doesn’t work? The old method of walking up to the biggest guys in the gym and asking them what their splits looks like, what they do for certain body parts, or my favorite, what supplements they take.

Nine times out of ten, the people asking these questions do it with the best of intentions, and they just can’t figure out what the big guys’ secrets are. All they see are beasts crushing heavy weights in their workouts and drinking concoctions afterward that look questionable for human consumption.

The real secret is what those guys do during the other 22 hours of the day. What sets them apart from the people who are not growing is nutrition. Many people might think they know what I mean by that statement, but even they could be way off the mark. If you are truly trying to put on muscle mass, your traditional breakfast, lunch, and dinner simply won’t suffice, no matter how hearty they are.

The basics of growth are simple: Consume more calories than you expend. In some ways, it’s that easy. But figuring how many calories you need to maximize quality growth, well, that’s not as simple. Here’s how you burn calories during your day:

  1. Resting metabolic rate: These are the calories burned by your body just so it can function, which accounts for approximately 60 percent of your daily caloric consumption.
  2. Daily activities: You burn plenty of calories just doing your daily tasks like walking, talking, working, and every other way you pass time outside of the gym.
  3. Training: These are the calories burned by your workout and cardio.

There are a number of different ways to calculate these numbers, but no matter how you look at it, that’s a lot of calories!

The amount of surplus that you’ll need varies based by your goals and how your body individually responds. One person might only need a 300-500 calorie daily surplus to make incredible gains, while another might require closer to an extra 1,000 calories. And the bigger you get, the more you will need to eat. This is a result of the increased metabolic rate caused by the added muscle mass and, most likely, your heightened training intensity.

The New Macros: Lean, Complex, Healthy

As you know, figuring out how many calories you need is only one part of the battle. Choosing which foods are the best to fuel your body and achieve your daily required caloric surplus is the other.

There are several schools of thought on this, but the one that I am most partial to, and have had the most success with, is simply eating large amounts of clean food. And no, I’m not talking about how you wash your vegetables.

I’ve never been one to go on the pizza-and-ice-cream bulking diet, because while you’ll probably put on weight, you will also be left with a lot of empty calories and unwanted body fat that you’ll have to burn off later.

Remember that bodybuilding is a marathon, not a sprint! So why put on large amounts of unnecessary body fat when you can achieve the same end goal of building dense muscle, while looking and feeling much healthier, by doing it the right way? It’s simple: You can’t go wrong by eating lean proteins, complex carbs, and healthy fats.

These clean-food options aren’t complete lists, but they are guidelines. Why “ultra-lean” ground beef? Food marketers in our country have done a great job of capitalizing on consumer ignorance, so when the average person picks up a package of ground beef and sees a big “93 percent fat free” sticker, they think they are making a great choice. This beef, at 93 percent fat free, is actually approximately 33 percent fat per serving.

How is this possible, you ask? Because the beef is 93 percent fat free by weight, not by calories! A gram of protein has 4 calories, and one gram of fat is 9 calories, so you can see where it can get tough to stay on top of the numbers. This is why I look for 98 percent fat-free lean meats for my diet; these work out to approximately 10 percent fat per serving, by calories. I keep my proteins lean, and make up for it by eating fats from the “healthy fats” list.

The bigger you get, the more you will need to eat.

Supplementation

Before we dive into training, it’s important to touch on the supplements I use to augment my nutrition plan. As any smart athlete or coach will tell you, supplements can’t replace hard work and quality nutrition.

They can, however, round out your diet, introduce performance-boosting nutrients, and make getting adequate amounts of specific macronutrient easier.

Protein

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Protein is usually the first thing that comes to mind when you talk to someone about supplements, and for good reason. Protein is essential for muscle growth and post-workout repair.

Whey is digested much faster than any other protein source available, which makes it ideal after training. Try to drink your whey within 30 minutes of your workout, targeting roughly 40 grams of protein.

When searching for a good whey protein, look for servings per container, protein per serving, and the presence of any “filler” nutrients like fats and added sugars.

You obviously want to maximize your money spent and give your muscles the best possible quality of protein for optimal results.

Creatine

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Creatine monohydrate is simple, safe, effective, extremely well-tested, and cheap. You will experience size, strength, and performance gains while taking it because creatine increases phosphocreatine stores inside your muscles and also causes them to hold more water.

I don’t like to mega-dose creatine, so I stick with five grams per day. When shopping, look for a pharmaceutical-grade creatine like Crealean.

Glutamine

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Glutamine is the most prevalent amino acid in your muscle tissue, and it’s one of the key shuttles for nitrogen into your muscles.

Beyond the muscle-building and recovery benefits of glutamine, it’s helpful for immune support and gut health, making it an essential supp in my book.

Take 5-10 grams per day.

Pre-workout

Yes, the stimulant present in nearly every pre-workout is a plus, but you shouldn’t purchase a pre-workout product just for caffeine. You should purchase it because of other physiological boosts.

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A good pre-workout will increase blood flow to your working muscles, which increases your strength and endurance by delivering more oxygen and nutrients. This, in turn, increases your performance and supports growth.

Look for a pre-workout powder that contains a full dose of creatine, beta-alanine, glutamine, and other performance ingredients.

Stay away from products that feature proprietary blends. That’s usually where manufacturers hide useless pixie dust amounts of exotic sounding ingredients that don’t help you much.

Fast-Acting Carbohydrates

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I don’t normally advocate fast carbs, but they can be helpful around your workouts. Since your body rapidly processes simple carbs, they allow you to replenish the glycogen in your muscles that you deplete during training.

This helps you recover faster and train harder. After a workout, fast carbs spike your insulin and help dliver nutrients to your fatigued muscles.

You can get simple carbs from fruits, sugary sports beverages, dextrose, or any number of extremely simple carbohydrates. I personally use Labrada’s PowerCarb product; it contains a special carbohydrate molecule designed to serve the exact function I described above, but better than any of the previous options listed. I enjoy sipping one scoop throughout my workout; it helps me sustain a full pump.

BCAAs

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When you consume proteins, your body breaks them down into amino acids. There are three essential amino acids called branched chain amino acids, or BCAAs, which are leucine, isoleucine, and valine. These amino acids are some of the most important for muscle growth, repair, and recovery.

I like to supplement with BCAAs before, during, and after my workouts to prevent catabolism (or breakdown) of my hard-earned muscle tissue and provide the fuel necessary for additional growth and energy during the intense stress of my training.

HUNTER’S MEAL PLAN AND SUPPLEMENTS

Here’s how a week of nutrition and supplementation looks for me on the system described above:

Training for Mass

Training regimens are a dime a dozen, and they’re almost all impressive in their own way. You have to listen to your body and find the one that works for you, or alter an existing one to better suit yourself. In the end, I believe it comes down to optimizing what I like to call your “training intensity equation.” Here’s what that looks like:

Training Intensity = (Volume x Weight used)/Rest time

This isn’t an equation that will spit you out a number. Instead, it’s meant to portray the relationship between the variables, so you can change them according to what works best for your body. You can increase or decrease your training intensity by either changing the volume, the weight you use on each set, your rest time, or all three.

I’ve been training on a push/pull-style split almost since I started, with all of the trial-and-error experimentation happening in the variables making up the training intensity. Initially, I pounded my larger body parts with upward of 25 sets. While I initially got great gains, my progress quickly slowed despite my good nutrition, supplementation, and rest.

What I didn’t realize at the time is that you don’t grow in the gym—it’s the opposite! You incur tears and trauma on a microscopic level, breaking down those precious muscles you have spent so much time and money to build. If the tears and trauma are too great, or they’re not given adequate time to recover, you’re not doing yourself any favors.

Of course it’s normal to be sore or feel like you did something taxing the day after you train, but you shouldn’t feel like you got hit by a truck for three days after every workout, either!

The Intensity Sweet Spot

Once I started tweaking my training intensity equation, I found that I experience my best gains doing 12-15 sets per large body part (chest, back, legs) and 8-10 sets per small body part (shoulders, biceps, triceps) using a moderate 8-12 reps. This level of volume allowed me to keep my training intensity high by decreasing my rest time between sets and by performing each set to failure using techniques such as forced reps and negatives.

Staying mindful of these variables allows me to be more efficient in the gym, as well. My weekly chest and triceps workout takes me 1 hour and 10 minutes, but if I did the same routine in 1 hour and 45 minutes, I will feel like I did significantly less work. And for all intents and purposes, I did!

I challenge you to increase your intensity in some way during your next workout. That increased intensity, as many greats like my father have shown, makes muscles grow. Just stay mindful of the equation to avoid getting hit by the intensity freightliner!

Increase or decrease your training intensity by changing the volume, the weight you use on each set, your rest time, or all three.

My Sample Bodybuilding Workout

Abs and cardio

Abs and cardio

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Build Mass With Class: Hunter Labrada's Guide To Adding Muscle

Posted in Bodybuilding, Exercises, NutritionComments Off on Build Mass With Class: Hunter Labrada's Guide To Adding Muscle


Paige Hathaway

3 hours 52 minutes ago

Who runs the world? 🙋🏼‍♀️🙋🏼‍♀️ Sweet Sweat
Well... YOU DO IF YOU CHOOSE TOO!

Only YOU are in control of your future. What are you doing today to get yourself closer to your goals...? ✨ #grindtime

Paige Hathaway

2 days 2 hours ago

She was a true fighter..

You could see it in her eyes. She wasn’t born strong.. She was built strong. She didn’t come from the perfect home and even tho it may seem she were in the most favorable current situation, things were far from perfect. Despite her past, She kept her heart beautiful but her fight tough. She was focused, handling her own business and she made a decision to do more than just survive using courage, hard work and consistency.

Somedays she had no idea how she’d do it but she never made excuses or gave up and even when she failed, she got right back up. She learned that the hardest times in life were when she was transitioning from one version of herself to another.

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