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Calum Von Moger’s Armed And Ready Workout

Vital Stats

I’m not interested in looking like today’s bodybuilders. I prefer the classic physiques of guys like Arnold Schwarzenegger, Dave Draper, and Franco Columbu. They had incredible symmetry, great proportions, and amazing overall development. Those are guys I want to look like—but maybe just a little bit better.

In this workout, I’m going to hit arms with an old-school approach to help you build a set of Golden Age guns, from tall biceps peaks to dense, horseshoe triceps. We’re going to put on mass and carve out shape. Our goal isn’t just size. We’re going to build size, aesthetics, proportion, and balance.

I thrive on pushing myself to that next level—breaking past plateaus and goals I’ve set and adding on the reps. If I have it in me, I’ll keep going. You’re not going to grow if you don’t push yourself to the next level. If you want to see results, you have to kick up your training.

Integrate this workout into your program once or twice each week to keep your arms growing.

Calum von Moger’s “Armed And Ready” Workout
Watch The Video – 13:43

This workout is a simple, six-exercise breakdown: three exercises for your biceps and three exercises for your triceps. Start out with higher reps of 12-15 to warm the muscles up, and then taper your reps to the muscle-building range of 6-12 reps for 4-5 sets. Heavy weight and ample volume will ensure a killer pump.

I like to add mass with compound movements and carve with isolation exercises. Start with the compound moves—they’re the best way to work on the mass and the size of your arms—and finish with isolation exercises for detail, cuts, and that added pop.

Calum’s Pro Tips

Barbell Curl

I didn’t have a gym membership until I was 18 or 19 years old. All we had was a barbell, some weights, and some dumbbells. All I knew were barbell curls. Today, they’re still one of my favorite exercises.

I think barbell curls are a great exercise to start an arms workout because you have to employ coordination and balance. There’s no isolation and no machine to rely on, which helps you develop core and overall strength.

“I think barbell curls are a great exercise to start an arms workout because you have to employ coordination and balance.”

Preacher Curl

Concentrate on good form—elbows tight to the pad, no swinging, no momentum&Mdash;and a great stretch on the preacher curl. At the top of this isolation exercise, remember to squeeze your biceps as hard as possible for the ultimate pump.

Stay focused. Just going through the motion won’t get you the physiques of classic bodybuilding champs. Build your mind-muscle connection. Doing so will give you more control and a lasting pump you can feel.

Don’t be afraid to play around with your grip to help hit your biceps from different angles.

Concentration Curls

I like to finish my biceps with the concentration curl. It’s a great isolation exercise that will stretch your biceps and help build high peaks. I like to do them while standing for the added resistance.

When it comes to the concentration curl, contract with as much force as possible, but remember to control the eccentric (lowering) part of the movement. You never want to swing down or simply drop the dumbbell.

French Press (EZ-Bar Skullcrusher)

Keep your elbows as close to your body as possible, and keep them fixed once you get the weight up. I like to bring the bar to my forehead to get a bigger stretch out of my triceps. Explode on the way up and stay controlled on the way down.

French Press

Don’t always feel like you have to stick to a specific number of sets and reps. You may use any workout template as a guideline, but once in a while you have to break the rules and go beyond your “assigned number.” Challenge yourself and grow!

Seated Triceps Press

To really hammer the long head of your triceps, you need to get your arms over your head. Maintain control as you lower the dumbbell behind your head, go down as far as you can to get a really good stretch, and extend all the way at the top. You want the last few reps on your final set to leave you completely gassed.

Dip

Dips are a great finishing exercise. Your triceps are already fatigued, and dips give them that extra, final push. Increase the intensity as needed by increasing the rep count and limiting your rest period.

Attack as many reps as you possibly can, no matter how tired you are.

Calum’s Golden Rule

Not sure if you’re training arms hard enough? Take this test: At the end of your workout, try and touch your shoulders. If your biceps are so pumped up you can’t reach them, you’ve done your job well. If you easily get a hand on each deltoid, you need to keep pushing.

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About The Author

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

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Calum Von Moger’s Armed And Ready Workout

Posted in Bodybuilding, Exercises, Nutrition, Warm upComments Off on Calum Von Moger’s Armed And Ready Workout

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Your Perfect Body: Visualize, Then Actualize!

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What motivates you during a workout? Not before—not “Oh, my god, I’m so excited to go to the gym right now.” I’m talking about when you’re standing just outside of the power rack. You’re about to get under a bar stacked with 45s that could staple you to the ground in less than a second. What do you think of?

Suddenly all the rules change. That little scare your doctor gave you about what could happen if you don’t exercise isn’t enough to make it happen. It’s no match for the big scare of being crushed by hundreds of pounds if you don’t crush it first. You need something more powerful and direct to turn your flame into a raging fire.

Look at a video of pretty much any record-setting squat or bench press, and you’ll see the lifter camping out for at least 15 seconds or so, and sometimes far longer, as they prepare themselves to make this transformation. And that’s in an ideal scenario, with a crowd watching and urging them on, and a long-awaited triumph in their crosshairs.

In training it’s different. No one is watching, except for maybe a slightly nervous spotter or workout partner. It’s all on you. And if you want to make it through this set and eventually lift something even heavier, you’ll need more than just good form and a good pre-workout to make it happen.

The Image of Strength

Arnold famously saw his biceps as mountains, and pictured himself lifting tremendous amounts of weight with those “superhuman masses of muscle.” But what often gets overlooked in that anecdote is why he favored this type of image. As he told “Muscle Builder” magazine back in the day, it was all about losing himself.

“When you think of biceps as merely a muscle, you subconsciously have a limit in your mind. When you limit yourself to that, it is very hard to get there, and nearly impossible to go beyond,” Arnold said. “But when you think about a mountain there is no mental limit to biceps growth, and then you have a chance of going beyond normal mental barriers.”

If you want to make it through this set and eventually lift something even heavier, you’ll need more than just good form and a good pre-workout to make it happen.

I’ve been in this position many, many times over the course of my training career, and I’ve learned what puts me in the max-strength headspace. Mountains aren’t enough for me; I need to go animal! There are a few scenarios that I envision, but here’s a classic one.

I’m not a fan of house cats—in fact, I’m allergic to them—but I admire big cats, and especially lions. A male lion in his prime embodies strength, power, and aggression. And just as important, we’ve all seen enough images of lions in our lives to be able to recall one vividly on a moment’s notice.

When I walk toward the power rack, I see the lionesses move aside. I get under the bar, look the water buffalo straight in the eye, and then we go to war! Nine times out of 10, the pride gets fed, but sometimes that damn buffalo gores me. When that happens, I step back and tell myself I’ll get him next time. And I mean it.

Are animals not your thing? Make it more personal. Imagine a situation where everything you hold dear is on the line. Picture someone holding a gun to your head, or worse, to the head of someone you love. You don’t have a choice; you simply must pump out those extra reps in order for this nightmare to end.

After the set, picture yourself kicking the crap out of that guy. I promise you, if you let yourself go to dark places like this, you will be rewarded for your efforts.

You don’t have a choice; you simply must pump out those extra reps in order for this nightmare to end.

Get Big On the Big Screen

Intense visualization isn’t for everyone. And even the most imaginative of us need to mix things up, so we don’t get too far out there. Enter videos.

Last March, Bodybuilding.com held an NCAA-style bracket tournament of the best and most motivating training montages. It ended up being Rocky films versus Rocky films all the way through. Everyone has their favorite, but “Rocky IV” ended up with the crown.

Over the last 29 years, countless strong people have channeled these six minutes to find new levels of strength and unbridled intensity.

Rocky IV Training Montage
Watch The Video – 06:27

If you’re partial to fight imagery, like I am, something more brutal might be necessary before you head out to the weight room. I love the scene from “Immortals” where Theseus leads his army into battle and runs full speed at the enemy. This one’s good if you have a lot of reps ahead of you:

Epic Battles from Immortals
Watch The Video – 03:43

A max-strength day? The first fight scene in Troy is great before a big weight. A terrifying opponent falls, and there’s never a doubt who will prevail.

Troy: Achilles vs Boagrius
Watch The Video – 02:03

The New Classics of Motivation

Part of Rocky’s charm, of course, is that when the movie came out, he stood alone. To paraphrase an old country song, he was motivation before motivation was cool, before “fitspiration” was a thing. Today, countless online videos are made specifically to help you—or at least the person in the video—train harder.

Looking for an extra inch on your arms? Then command your biceps to grow like YouTube sensation CT Fletcher does.

I Command you to Grow!
Watch The Video – 07:19

Had it up to here with haters? Then dedicate your workout to them, like Kali Muscle does. If it can help a man move 275 pounds with just his arms, it must be powerful stuff!

Kali Muscle 275-lb. Barbell Curls
Watch The Video – 01:17

Everyone has their own trigger; the trick is finding it. What makes a heavy weight turn into a light one for you? Is it a classic like “Pumping Iron,” one of Ronnie Coleman’s old school videos, or are you “Driven Beyond Strength” with DeFranco?

Are you one of those rare ones who can get motivated by something as simple as a big number or the goal of looking swole for an upcoming event? Let us know in the comments!

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About The Author

John Paul Catanzaro is one of Canada’s leading health and fitness authorities. He is a CSEP Certified Exercise Physiologist.

Taken from:

Your Perfect Body: Visualize, Then Actualize!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Your Perfect Body: Visualize, Then Actualize!

<div id="DPG" webReader="26.7032546267"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-53.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-55.html">Next</a></h5><p>"Do another set!" I heard the familiar voice of Arnold roar across the gym," recalls Dick Tyler in "West Coast Bodybuilding Scene: The Golden Era."</p><p>"For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. 'You want to kill me or something?' he asked.</p><p>"'If that's what it takes for you to win Mr. America this year, yes.' He couldn't have made it much plainer than that.</p><p>"'OK, but I have to rest first.'</p><p>"'No,' said Arnold as he turned back to the calf machine for another set ,'you wait too long.'</p><p>"Don shook his head in disbelief and went back to another set of curls."</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day54_graphics-1.jpg" width="560" height="315" border="0" class="c8"/><p>When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today's workout.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_1.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_2.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-press-behind-neck')">Standing Barbell Press Behind Neck</a></strong><br />10 sets of 4 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/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/Male/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 Press</a></strong><br />5 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/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/Male/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')">Lateral Raises</a></strong><br />5 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_1.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_2.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-upright-row')">Dumbbell Upright Rows</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_1.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_2.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-bent-over-rear-delt-raise')">Bent-Over Rear Delt Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />5 sets of 8 reps then 3 sets of 5 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_1.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_2.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-curl')">Seated Dumbbell Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />8 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/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/Male/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 Pushdowns</a></strong><br />5 sets of 15 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_1.jpg" alt="Body Tricep Press" width="53" height="53"/></a> <a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_2.jpg" alt="Body Tricep Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('body-tricep-press')">Bodyweight Skullcrushers</a></strong><br />5 sets of 15 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_1.jpg" alt="Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_2.jpg" alt="Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sit-up')">Decline Sit-Ups</a> (shown regular)</strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-53.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-55.html">Next</a></h5><br class="c11"/></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 54

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“Do another set!” I heard the familiar voice of Arnold roar across the gym,” recalls Dick Tyler in “West Coast Bodybuilding Scene: The Golden Era.”

“For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. ‘You want to kill me or something?’ he asked.

“‘If that’s what it takes for you to win Mr. America this year, yes.’ He couldn’t have made it much plainer than that.

“‘OK, but I have to rest first.’

“‘No,’ said Arnold as he turned back to the calf machine for another set ,’you wait too long.’

“Don shook his head in disbelief and went back to another set of curls.”

When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today’s workout.

Previous | Main | Next


About The Author

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

Continue at source: 

Arnold Schwarzenegger Blueprint Trainer Day 54

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 54

<div id="DPG" webReader="158.396464646"><div class="side-bar" webReader="-16.814159292"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2013/jon-erik-kawamoto-vital-stats-box.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://facebook.com/JKConditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" class="c12"/><a href="http://instagram.com/jkconditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" class="c13"/><a href="http://twitter.com/JKConditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" class="c13"/><p><strong>Name:</strong> Jon-Erik Kawamoto, CSCS, CEP<br /><strong>Owner:</strong> Personal Trainer & Fitness Writer<br /><strong>Website:</strong> <a href="http://www.jkconditioning.com/" rel="nofollow" target="_blank">JKConditioning.com</a></p></div><p>Sandbag training is quickly becoming a favorite training style among pro athletes, fighters, first responders, soldiers, and everyone else who needs to be able to access strength in unpredictable settings and postures. If you want muscle control and athleticism that won't quit, along with a midsection every bit as strong as it looks, this might be just what you're looking for.</p><p>But unlike, say, barbells, sandbags have different rules when it comes to ideal loading, programming, and progression. Here are three principles you need to keep in mind to help you get the most out of sandbag training, plus we provide some movements and a workout to help you get to know the benefits of the bag!</p><p>
<h3 class="article-title c15">1 Progressive overload is about<br /><span class="c14">more than just load</span></h3>
</p><p>In order to continually stimulate positive adaptations with training, we all know we need to apply the principle of progressive overload. Basically, this principle states that if you don't provide a new training stimulus to your body, it will cease to adapt and remain idle with its progress.</p><p>What's the most common method of enacting this principle? Throw more weight on the bar, of course! However, just because the word "load" is in the word "overload" doesn't mean this is the only method to progress an exercise. I would add that it's not the only variable you <em>need</em> to change if you're looking to become a capable athlete or build a well-rounded physique. You can also change variables such as the implement used, the complexity of the exercise, or take the movement into a different plane of motion.</p><div class="static-top-3-articles-widget"><h3 class="article-title c16">Planes of motion</h3><div class="static-top-3-articles-section-left static-top-3-articles-section-box"><h5 class="c18"><strong>Sagittal</strong><br /><span class="c17">Front-to-back motions</span></h5><ul class="dpg-list"><li>Squats</li>
<li>Deadlifts</li>
<li>Bench Press</li>
<li>Sit-Ups</li>
<li>Curls</li>
<li>Running</li>
<li>Lunges</li>
</ul></div><div class="static-top-3-articles-section-middle static-top-3-articles-section-box"><h5 class="c18"><strong>Frontal</strong><br /><span class="c17">Side-to-Side Movements</span></h5><ul class="dpg-list"><li>Overhead Presses</li>
<li>Lateral Raises</li>
<li>Lateral Squats</li>
<li>Jumping Jacks</li>
</ul></div><div class="static-top-3-articles-section-right static-top-3-articles-section-box"><h5 class="c18"><strong>Transverse</strong><br /><span class="c17">Rotational Movements</span></h5><ul class="dpg-list"><li>Dumbbell Flye</li>
<li>Russian Twists</li>
<li>Golf Swing</li>
</ul></div></div><p>A sandbag with multiple handles, like the Ultimate Sandbag, achieves all of those changes, and it will teach you quickly that load isn't everything. Depending on the exercise and loading position of the sandbag, you can easily amplify the difficulty of an exercise while using the same or perhaps far less weight.</p><p>Let's take the lunge as an example. A reverse lunge is performed in the sagittal plane, but also requires frontal plane stability (think balance side-to-side). This exercise can be loaded in several ways to increase the difficulty. The simplest is to hold a weight in the front-loaded position. In this stance, you still have to maintain frontal plane stability, but you also have to brace to not lean forward.</p><img src="http://www.bodybuilding.com/fun/images/2014/3-rules-for-effective-sandbag-training-1.jpg" width="560" height="258" border="0"/><p>A sandbag with multiple handles will teach you quickly that load isn't everything.</p><p>Now, take an exercise unique to sandbag training: the weighted rotational lunge. The loads used in the front-loaded reverse lunge and the rotation lunge can both be equal, but the effects are drastically different. To take the rotation lunge up a notch, increase the speed of execution so the bag swings from one side to the other.</p><p>If you're looking for core and hip strength that will transfer over to any physical challenge, you couldn't do much better than this!</p><h3 class="article-title">Jon-Erik Kawamoto <br /><span class="exercise-note">Watch The Video - 0:13</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/vERPJov3Vjo" frameborder="0" allowfullscreen=""></iframe><br /><h3 class="article-title">Jon-Erik Kawamoto <br /><span class="exercise-note">Watch The Video - 0:26</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/j2T3wgPESjQ" frameborder="0" allowfullscreen=""></iframe><p>
<h3 class="article-title c15">2 Perform the most complex exercise first</h3>
</p><p>It's common to perform squats, deadlifts, and the barbell bench press first in a workout. Why? Well, they're multi-joint exercises and they typically use the most load. If you're training with a sandbag, however, you focus on far more than just load, so which exercises should come first? The answer is <em>the most complex exercise</em>.</p><p>Say you're an athlete who needs to improve your power production and hip and core stability. Sandbag training is a great way to address all three with movement patterns that are almost impossible with traditional implements like dumbbells and barbells.</p><p>I might prescribe something like a rotational sandbag-clean-to-crossover-lunge combination. Here, you have to create force with an internally rotated hip while cleaning the sandbag upward. Once the bag is received in the front-racked position, you would perform a crossover lunge. This lunge variation places a unique stretch on the outside hip and also challenges hip and core stability.</p><h3 class="article-title">Jon-Erik Kawamoto <br /><span class="exercise-note">Watch The Video - 1:11</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/NEem6zZbFaA" frameborder="0" allowfullscreen=""></iframe><p>It looks challenging because it is! But you'd better believe it's also effective, if you're up to it. Good luck being up to it if you're already sapped from a half-hour of other training! An exercise this demanding needs to be tackled first.</p><p>
<h3 class="article-title c15">3 Progress movements by making them less stable</h3>
</p><img class="float-right c19" src="http://www.bodybuilding.com/fun/images/2014/3-rules-for-effective-sandbag-training-2.jpg" width="223" height="306" border="0"/><p>"So how do we take advantage of instability while keeping the base stable? Easy: change the loading pattern or the stability of the implement itself, as with sandbag training."</p><p>During the 1990s and early 2000s, unstable surface training—think wobble boards and BOSU balls—took the leap from the physical therapist's office to the gym. This type of training has been shown to be valuable post-rehab, but when it was applied to healthy individuals, it wasn't nearly as effective—unless, of course, the end goal was to be the butt of countless jokes from weightlifters.</p><p>What went wrong? Behm et al summed up the limitations in an oft-cited 2010 study1 when they wrote, "Since the addition of unstable bases to resistance exercises can decrease force, power, velocity, and range of motion, they are not recommended as the primary training mode for athletic conditioning." They recommended "ground-based" weighted exercises instead, while nevertheless acknowledging that "core and limb muscle activation are reported to be higher under unstable conditions than under stable conditions."</p><p>So how do we take advantage of instability while keeping the base stable? Easy: change the loading pattern or the stability of the implement itself, as with sandbag training. An example of changing the loading pattern is changing from a bilateral loading pattern (e.g. front-loaded position), to unilateral loading pattern, like I recommended in <a href="http://www.bodybuilding.com/fun/single-arm-training-the-ab-solution-youve-never-thought-of.html" target="_blank">my single-arm training article</a>. With a sandbag, this could take the form of lunges with the sandbag resting on your shoulder.</p><h3 class="article-title">Jon-Erik Kawamoto <br /><span class="exercise-note">Watch The Video - 0:17</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/fO51U3APM9s" frameborder="0" allowfullscreen=""></iframe><p>The stability of the implement can also be adjusted to create a less-stable exercise. You could foolishly leave a few barbell plates rattling unsecured on your Olympic bar, or you could try training with a sandbag that's only partially filled. Still too stable? You could even fill a sandbag with smaller bags of water rather than sand. In either case, since the contents shift inside the bag during the exercise, you will continually have to react to maintain balance and the correct body position.</p><p>This form of instability training increases the difficult of the exercise and can keep you progressing to more and more advanced challenges for months or years. Trust me, the following complex is a different animal with a sandbag, a partially filled sandbag, and a water-filled sandbag.</p><h3 class="article-title">Jon-Erik Kawamoto <br /><span class="exercise-note">Watch The Video - 1:14</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/Bd5LHz5LHRU" frameborder="0" allowfullscreen=""></iframe><p>Perform all movements without resting. Rest 60 seconds, and then perform another round. Perform 5 rounds total.</p><br /><ul class="dpg-list"><li>Lateral Deadlift to Clean: 3 reps</li>
<li>Rotational Lunge to Clean: 3 reps (opposite side)</li>
<li>Rotational Lunge to Clean 3 reps (deadlift side)</li>
<li>Cossack Squat: 3 reps (opposite side)</li>
</ul><h5>References</h5><ol class="dpg-list"><li>Behm, D.G., Drinkwater, E.J., Willardson, J.M., & Cowley, P.M. (2010). Canadian society for exercise physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning. Appl Physiol Nutr Metab, 35, 109-112.</li>
</ol><br class="c21"/><h3 class="article-title">Recommended For You</h3><div class="c24" webReader="4.91044776119"><a href="http://www.bodybuilding.com/fun/single-arm-training-the-ab-solution-youve-never-thought-of.html"><img src="http://www.bodybuilding.com/fun/images/2013/6-pack-abs-1-arm-at-a-time-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="6.31343283582"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/single-arm-training-the-ab-solution-youve-never-thought-of.html">Single-Arm Training: The Ab Solution You've Never Thought Of</a></h4><p style="display: inline;" class="webReader-styled">
Why suffer through another boring, painful ab routine? Work your core by making it stabilize unbalanced loads. That's what it's there to do!</p></div></div><div class="c24" webReader="5.28691983122"><a href="http://www.bodybuilding.com/fun/find-your-strength-strongman-training-in-your-average-gym.html"><img src="http://www.bodybuilding.com/fun/images/2012/strongman-made-simple-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="6.79746835443"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/find-your-strength-strongman-training-in-your-average-gym.html">Find Your Strength: Strongman Training In Your Average Gym</a></h4><p style="display: inline;" class="webReader-styled">
Strongman competitors are the stuff of legend, but you don't have to move to Iceland or Poland to become one. Here's your guide to building strongman-caliber strength in any gym.</p></div></div><div class="c24" webReader="6.59760956175"><a href="http://www.bodybuilding.com/fun/do-more-with-less-the-3-home-gym-essentials.html"><img src="http://www.bodybuilding.com/fun/images/2013/the-3-home-gym-essentials-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="9.07171314741"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/do-more-with-less-the-3-home-gym-essentials.html">Do More With Less: The 3 Home Gym Essentials</a></h4><p style="display: inline;" class="webReader-styled">
A stacked gym with every fitness tool known to man looks cool, but how much of it are you really going to use? Keep these three fundamentals at home, and rest easy knowing you can get strong no matter what!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="39.2154811715"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="7.67195767196"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/jon-erik-kawamoto.html">Jon-Erik Kawamoto, CSCS, CEP</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/jon-erik-kawamoto.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Jon has coached and helped numerous clients reach and surpass their fitness goals, including high-level athletes, emergency personnel and more.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/jon-erik-kawamoto.html"><img src="images/2013/writer-jon-erik-kawamoto-sig-new2.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/jon-erik-kawamoto.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

3 Rules For Effective Sandbag Training

Sandbag training is quickly becoming a favorite training style among pro athletes, fighters, first responders, soldiers, and everyone else who needs to be able to access strength in unpredictable settings and postures. If you want muscle control and athleticism that won’t quit, along with a midsection every bit as strong as it looks, this might be just what you’re looking for.

But unlike, say, barbells, sandbags have different rules when it comes to ideal loading, programming, and progression. Here are three principles you need to keep in mind to help you get the most out of sandbag training, plus we provide some movements and a workout to help you get to know the benefits of the bag!

1 Progressive overload is about
more than just load

In order to continually stimulate positive adaptations with training, we all know we need to apply the principle of progressive overload. Basically, this principle states that if you don’t provide a new training stimulus to your body, it will cease to adapt and remain idle with its progress.

What’s the most common method of enacting this principle? Throw more weight on the bar, of course! However, just because the word “load” is in the word “overload” doesn’t mean this is the only method to progress an exercise. I would add that it’s not the only variable you need to change if you’re looking to become a capable athlete or build a well-rounded physique. You can also change variables such as the implement used, the complexity of the exercise, or take the movement into a different plane of motion.

Planes of motion

Sagittal
Front-to-back motions
  • Squats
  • Deadlifts
  • Bench Press
  • Sit-Ups
  • Curls
  • Running
  • Lunges
Frontal
Side-to-Side Movements
  • Overhead Presses
  • Lateral Raises
  • Lateral Squats
  • Jumping Jacks
Transverse
Rotational Movements
  • Dumbbell Flye
  • Russian Twists
  • Golf Swing

A sandbag with multiple handles, like the Ultimate Sandbag, achieves all of those changes, and it will teach you quickly that load isn’t everything. Depending on the exercise and loading position of the sandbag, you can easily amplify the difficulty of an exercise while using the same or perhaps far less weight.

Let’s take the lunge as an example. A reverse lunge is performed in the sagittal plane, but also requires frontal plane stability (think balance side-to-side). This exercise can be loaded in several ways to increase the difficulty. The simplest is to hold a weight in the front-loaded position. In this stance, you still have to maintain frontal plane stability, but you also have to brace to not lean forward.

A sandbag with multiple handles will teach you quickly that load isn’t everything.

Now, take an exercise unique to sandbag training: the weighted rotational lunge. The loads used in the front-loaded reverse lunge and the rotation lunge can both be equal, but the effects are drastically different. To take the rotation lunge up a notch, increase the speed of execution so the bag swings from one side to the other.

If you’re looking for core and hip strength that will transfer over to any physical challenge, you couldn’t do much better than this!

Jon-Erik Kawamoto
Watch The Video – 0:13

Jon-Erik Kawamoto
Watch The Video – 0:26

2 Perform the most complex exercise first

It’s common to perform squats, deadlifts, and the barbell bench press first in a workout. Why? Well, they’re multi-joint exercises and they typically use the most load. If you’re training with a sandbag, however, you focus on far more than just load, so which exercises should come first? The answer is the most complex exercise.

Say you’re an athlete who needs to improve your power production and hip and core stability. Sandbag training is a great way to address all three with movement patterns that are almost impossible with traditional implements like dumbbells and barbells.

I might prescribe something like a rotational sandbag-clean-to-crossover-lunge combination. Here, you have to create force with an internally rotated hip while cleaning the sandbag upward. Once the bag is received in the front-racked position, you would perform a crossover lunge. This lunge variation places a unique stretch on the outside hip and also challenges hip and core stability.

Jon-Erik Kawamoto
Watch The Video – 1:11

It looks challenging because it is! But you’d better believe it’s also effective, if you’re up to it. Good luck being up to it if you’re already sapped from a half-hour of other training! An exercise this demanding needs to be tackled first.

3 Progress movements by making them less stable

“So how do we take advantage of instability while keeping the base stable? Easy: change the loading pattern or the stability of the implement itself, as with sandbag training.”

During the 1990s and early 2000s, unstable surface training—think wobble boards and BOSU balls—took the leap from the physical therapist’s office to the gym. This type of training has been shown to be valuable post-rehab, but when it was applied to healthy individuals, it wasn’t nearly as effective—unless, of course, the end goal was to be the butt of countless jokes from weightlifters.

What went wrong? Behm et al summed up the limitations in an oft-cited 2010 study1 when they wrote, “Since the addition of unstable bases to resistance exercises can decrease force, power, velocity, and range of motion, they are not recommended as the primary training mode for athletic conditioning.” They recommended “ground-based” weighted exercises instead, while nevertheless acknowledging that “core and limb muscle activation are reported to be higher under unstable conditions than under stable conditions.”

So how do we take advantage of instability while keeping the base stable? Easy: change the loading pattern or the stability of the implement itself, as with sandbag training. An example of changing the loading pattern is changing from a bilateral loading pattern (e.g. front-loaded position), to unilateral loading pattern, like I recommended in my single-arm training article. With a sandbag, this could take the form of lunges with the sandbag resting on your shoulder.

Jon-Erik Kawamoto
Watch The Video – 0:17

The stability of the implement can also be adjusted to create a less-stable exercise. You could foolishly leave a few barbell plates rattling unsecured on your Olympic bar, or you could try training with a sandbag that’s only partially filled. Still too stable? You could even fill a sandbag with smaller bags of water rather than sand. In either case, since the contents shift inside the bag during the exercise, you will continually have to react to maintain balance and the correct body position.

This form of instability training increases the difficult of the exercise and can keep you progressing to more and more advanced challenges for months or years. Trust me, the following complex is a different animal with a sandbag, a partially filled sandbag, and a water-filled sandbag.

Jon-Erik Kawamoto
Watch The Video – 1:14

Perform all movements without resting. Rest 60 seconds, and then perform another round. Perform 5 rounds total.

  • Lateral Deadlift to Clean: 3 reps
  • Rotational Lunge to Clean: 3 reps (opposite side)
  • Rotational Lunge to Clean 3 reps (deadlift side)
  • Cossack Squat: 3 reps (opposite side)
References
  1. Behm, D.G., Drinkwater, E.J., Willardson, J.M., & Cowley, P.M. (2010). Canadian society for exercise physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning. Appl Physiol Nutr Metab, 35, 109-112.


Recommended For You

Single-Arm Training: The Ab Solution You’ve Never Thought Of

Why suffer through another boring, painful ab routine? Work your core by making it stabilize unbalanced loads. That’s what it’s there to do!

Find Your Strength: Strongman Training In Your Average Gym

Strongman competitors are the stuff of legend, but you don’t have to move to Iceland or Poland to become one. Here’s your guide to building strongman-caliber strength in any gym.

Do More With Less: The 3 Home Gym Essentials

A stacked gym with every fitness tool known to man looks cool, but how much of it are you really going to use? Keep these three fundamentals at home, and rest easy knowing you can get strong no matter what!

About The Author

Jon has coached and helped numerous clients reach and surpass their fitness goals, including high-level athletes, emergency personnel and more.

See original article: 

3 Rules For Effective Sandbag Training

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on 3 Rules For Effective Sandbag Training

Thumbnail

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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Continued here:  

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>
</ul></div></div></div>

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.

Recommended For You

Workout Music, Vol. 4: Stephanie Toomey’s Muscle-Up Music

If your normal gym playlist has grown stale, download Stephanie Toomey’s. It’s perfect for even the most hard-core training session.

Fitness 360: Jen Jewell, Fitness Jewell

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!

Jen Jewell’s Back-Blasting Workout

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!


About The Author

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

Follow this link: 

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

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Weight lossComments Off on Workout Music Vol. 9: Jen Jewell's Barbell Beats Playlist

<div class="article-padding-content" webReader="34.0754716981"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 11, 2014</span></div><div id="DPG" webReader="26.7187066975"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-46.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-48.html">Next</a></h5><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day47_graphics-1.jpg" width="293" height="314" border="0" class="float-right c8"/><p>There's one classic Arnold technique that hasn't been mentioned so far in this blueprint program, which is isotension training. You probably know it by another name: flexing. It's not here because it's difficult to quantify the way that Arnold did it. It was simply a constant presence in his workouts. He recommended flexing during rest periods, after training, and of course, he spent plenty of time doing it during posing and competition. For him, this was performance practice, but it was also a crucial component of having mastery of his body and maintaining the mind-muscle connection.</p><p>"It isn't enough to have big muscles; you have to be able to control them as well, and that's something you have to learn," he wrote in "The Encyclopedia of Modern Bodybuilding." "A bodybuilder who poses and flexes in the gym, watching himself in the mirror, is engaged in a very important part of his workout."</p><p>Range of motion, heavy weight, and progression are crucial. They always have been and always will be. But don't forget about the power of pure, unadulterated tension!</p><div id="meal-plan-table"><ul webReader="1.49045801527"><li class="c6" webReader="7">
<p><strong>Technique: 1-10 Method</strong><br />After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_1.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_2.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-press-behind-neck')">Standing Barbell Press Behind Neck</a></strong><br />10 sets of 4 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/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/Male/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 Press</a></strong><br />5 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/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/Male/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')">Lateral Raises</a></strong><br />5 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_1.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_2.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-upright-row')">Dumbbell Upright Rows</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_1.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_2.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-bent-over-rear-delt-raise')">Bent-Over Rear Delt Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />5 sets of 8 reps then 3 sets of 5 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_1.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_2.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-curl')">Seated Dumbbell Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />Use the 1-10 method</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/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/Male/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 Pushdowns</a></strong><br />5 sets of 15 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_1.jpg" alt="Body Tricep Press" width="53" height="53"/></a> <a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_2.jpg" alt="Body Tricep Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('body-tricep-press')">Bodyweight Skullcrushers</a></strong><br />5 sets of 15 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_1.jpg" alt="Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_2.jpg" alt="Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sit-up')">Decline Sit-Ups</a> (shown regular)</strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-46.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-48.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-training.html">Arnold Schwarzenegger Blueprint Trainer: Mass Training Overview</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 47

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There’s one classic Arnold technique that hasn’t been mentioned so far in this blueprint program, which is isotension training. You probably know it by another name: flexing. It’s not here because it’s difficult to quantify the way that Arnold did it. It was simply a constant presence in his workouts. He recommended flexing during rest periods, after training, and of course, he spent plenty of time doing it during posing and competition. For him, this was performance practice, but it was also a crucial component of having mastery of his body and maintaining the mind-muscle connection.

“It isn’t enough to have big muscles; you have to be able to control them as well, and that’s something you have to learn,” he wrote in “The Encyclopedia of Modern Bodybuilding.” “A bodybuilder who poses and flexes in the gym, watching himself in the mirror, is engaged in a very important part of his workout.”

Range of motion, heavy weight, and progression are crucial. They always have been and always will be. But don’t forget about the power of pure, unadulterated tension!

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Arnold Schwarzenegger Blueprint Trainer Day 45

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One of many memorable training scenes in “Pumping Iron” is when Arnold and Ed Corney trade off sets of heavy squats, adding weight and reps for what seems like an eternity. Arnold pushes through placidly, while Corney grunts and roars in pain. He seems ready to break, but Arnold prods and goads him to continue.

Arnold and Ed Corney
Watch The Video – 2:03

“It was just awesome,” Corney recalled of the workout in an interview with Bodybuilding.com in 2008. “We were doing 15 reps. We started at 135, put a quarter on and did 15 more reps, a quarter off and another 45 on, 15 more reps, another quarter on. We just kept going until we got to 315, 345. Now we are doing 5 sets of 15. Your legs are like rubber.

“I got 13 and he said, ‘Come on, Eddie. Time to get serious now. Two more, no matter what.’ He pissed me off, and that’s when I said, ‘God damn!’ You know how an automobile responds when it goes uphill: that chug, chug, chug slowing down. And that is exactly what I did. You do or you don’t. I did.”

Arnold was insistent, both in the film and throughout his career, that the last few reps beyond “the pain barrier” were where muscle growth really happened, and where champions were made. Corney would go on to earn second place in the under 200 in Pretoria that year, losing only to Franco Columbu, another of Arnold’s training partners. Gold’s Gym once again set the standard for the rest of the world to follow.

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Arnold Schwarzenegger Blueprint Trainer Day 44

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The first time you watch the film “Pumping Iron,” it can be easy to leave with the conclusion that Arnold is, in a word, arrogant. He relentlessly ribs an increasingly flustered Lou Ferrigno as the contest gets closer and closer; he describes best friend Franco Columbu as “pretty smart, but … a child. When it comes to the day of the contest, I am his father.” And when asked about his own posing, he declares with an immense grin, “It’s perfect. It’s down to a point. Wait until you see it!”

But with repeated watching (and we’re assuming that if you’ve made to week seven in this trainer, you’ve watched it a few times), a different version of Arnold comes out. By 1975, he is simply relaxed and confident. He’s worked so hard, for so long, to construct the perfect competitive machine, that he can be totally confident it will work when called upon. The comparison to a high-performance automobile is obvious, and Arnold made it memorably in the book version of “Pumping Iron.”

“The better you get, the less you walk around showing off as a muscle guy. You know, you wear regular shirts, blue shirts—not always trying to show what you have,” he says. “You talk less about it. It’s like you have a little BMW—you want to race hell out of this car, because you know it’s just going 110. But if you see guys driving a Ferrari or Lamborghini, they slide around at 60 on the freeway because they know if they present that accelerator, they’re going to go 170.”

With just a handful of workouts left, ask yourself: How are you wearing your strength?

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Arnold Schwarzenegger Blueprint Trainer Day 44

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<div id="DPG" webReader="22.0134048257"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-41.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-43.html">Next</a></h5><p>You're a full six weeks into Arnold's Blueprint, and you've definitely earned another day off. Rest up, eat up, and don't exert yourself any more than necessary. You've got only a dozen workouts left!</p><p>Last week we took a gander at Arnold's first commercial, which was nothing more than a tiny cameo in a nondescript early 1970s Chevy spot. While he would never be a well-known commercial actor in the United States, Arnold more than made up for it in Japan, where he unforgettably pitched everything from coffee to Cup-O-Noodles to beer during his Mr. Freeze days in the 1990s. Luckily, the Internet has preserved the results.</p><p>Make sure to watch this entire clip. It only gets better as it continues.</p><iframe width="560" height="315" src="//www.youtube.com/embed/jcfI0gf9oDc" frameborder="0" allowfullscreen=""></iframe><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-41.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-43.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 42

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You’re a full six weeks into Arnold’s Blueprint, and you’ve definitely earned another day off. Rest up, eat up, and don’t exert yourself any more than necessary. You’ve got only a dozen workouts left!

Last week we took a gander at Arnold’s first commercial, which was nothing more than a tiny cameo in a nondescript early 1970s Chevy spot. While he would never be a well-known commercial actor in the United States, Arnold more than made up for it in Japan, where he unforgettably pitched everything from coffee to Cup-O-Noodles to beer during his Mr. Freeze days in the 1990s. Luckily, the Internet has preserved the results.

Make sure to watch this entire clip. It only gets better as it continues.

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Arnold Schwarzenegger Blueprint Trainer Day 42

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