Strong-Arm Tactics: James Grage's Superset Arms Workout BodybuildingExercisesNutrition by GymRat - 26th March 20140 Vital StatsName: James GrageBodySpace: JamesGrageHeight: 5-foot-10Weight: 175 lbsOccupation: Co-Founder and Vice President of BPI SportsLife isn’t always fair. Losing 50 pounds of hard-earned muscle and living with chronic pain isn’t fair, but fair is just another four-letter word that starts with “f.” I didn’t choose to be critically injured, but I don’t use my injury as an excuse. Your life and your body are what you make of them. Today, we’re going to make a pair of badass arms.This workout, like any other, is more mental than physical. Training is about your ability to tune in to your body, focus on each and every single rep, and make every one count. That’s where growth occurs. When you’re uncomfortable, and it hurts, you force your body to adapt. Believe me, this workout will force your biceps and triceps to adapt.Strong Arms Workout: OverviewWatch The Video – 12:17Strong Arms TacticsThis workout is built on two supersets and one giant set. Each superset begins with a biceps curl and finishes with a triceps extension. The final combo is a giant set finishing with back-to-back triceps exercises.I don’t really like to rest; I like momentum. When I do these supersets, the intensity is high and my heart rate is elevated. I want to build muscle and burn fat at the same time. Too many times I see people go to the gym and just check sets off their lists. Make sure you train with focus and intensity. Push yourself out of your comfort zone. If you hit a wall, rest-pause, shake it out, and get right in your head again.This workout starts with a short cardio warm-up. It lasts just long enough to get some blood flowing and get you mentally ready for the work ahead. I take this time to visualize the upcoming exercises.“Each superset begins with a biceps curl and finishes with a triceps extension.”I then warm up with chin-ups to prime my biceps and push-ups to prepare my triceps. I don’t do them to fatigue—just enough to stimulate the muscle. In between the push-ups and pull-ups, I do some light stretching.Don’t take your warm-up lightly. Injury is no joke, unless you want to take a couple months off from training. There’s no need to jump in too fast, because trust me, we’re going to kill the workout.Strong Arms WorkoutCardio Warm-Up Jogging-Treadmill15 minutes of light cardioWarm-up superset Chin-Ups1 warm-up set followed by light stretching Push-Ups1 warm-up set followed by light stretchingSuperset Barbell Curls (wide grip)3 sets of 15, 12, 10 reps Standing One-Arm Dumbbell Triceps Extensions3 sets of 15, 12, 10 repsSuperset Incline Dumbbell Curls3 sets of 15, 12, 10 reps Single-Arm Cable Push-Downs3 sets of 15, 12, 10 repsGiant set Reverse EZ-Bar Curls3 sets of 15, 12, 10 reps EZ-Bar Skullcrushers3 sets of 15, 12, 10 reps Standing Kickbacks (shown bent-over)3 sets of 15, 12, 10 repsRecommended For YouFATE, FITNESS, AND FORTITUDEBPI Sports co-founder James Grage survived a devastating car crash and rebuilt a competition-worthy physique against all odds. This is his story.DEFINE YOUR OWN DESTINYHe asked for a Jack LaLanne weight set at age 15, stepped on stage at 25, and built himself back up after a devastating car accident that very same year. At age 39, James Grage refuses to slow down.ASK THE MASTER MOTIVATOR: “HOW CAN I MOTIVATE MY SIGNIFICANT OTHER TO WORK OUT?”All too often, life partners don’t commit to being gym buddies. It doesn’t have to be that way. Learn how to motivate your spouse to spot you in life and in the gym.About The AuthorContributing WriterCheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author
Fitness 360: Samantha Ann Leete, Nutrition Program BodybuildingExercisesNutrition by GymRat - 5th March 20140 Samantha’s nutrition program is simple and effective. It’s also full of food that actually tastes good! Just like she programs her workouts, Samantha programs her nutrition so the macros aren’t always the same. Her meal plan goes hand-in-hand with her goals. Whether she’s trying to lean down for a competition or build some muscle in the off-season, she knows the right combination of food to help her reach her best self. Here’s her plan!Samantha Ann Leete Fitness 360Watch The Video – 13:58Nutrition For LifeSamantha’s nutrition plan consists of clean food that makes her mind and body feel good and complements the huge amount of effort she puts in to her exercise regimen.”They say you can’t out-exercise a bad diet. I think that’s totally true,” she says. “Nutrition transforms how you feel, how you perform in the gym, and how you look.” To Samantha, nutrition is not only vital to her success as a bikini competitor, but also to her general health and well-being.“I believe in balance,” she says. “I don’t think you need to go to any extremes to reach your goals.” Samantha practices what she preaches. She eats smaller-portioned clean meals every 2-3 hours. She prepares her food for the week so she doesn’t have to worry about how much to eat or when, and has a solid macronutrient profile for fat loss and muscle-building.“Eating food that you enjoy will help you stick to your nutrition plan you’re on for a long time.”“Having a healthy relationship with food is important to me,” says Samantha. Sometimes, it’s too easy to have negative associations with food, particularly if that food is considered “bad for you.” Samantha maintains that she never wants to feel bad about the food she eats. “Sharing a delicious meal with a loved one, trying new foods, and liking taste with the emotion of an exciting event are all really positive things about food. I don’t want to miss out on any of those.”Samantha has two great pieces of advice for anyone wanting to live a healthier life: Enjoy the food you eat and create a nutrition plan based around your goals. Eating food that you enjoy will help you stick to your nutrition plan you’re on for a long time. If you hate every meal that you eat, you won’t be able to eat them for long.“I believe in making small changes and replacing old habits with new habits that will help you perform and feel better,” says Samantha. “Moderation is key!”Samantha’s Meal Plan Egg Whites4 egg whites (1 whole egg) Oatmeal1/3 cup Banana1/2 banana Sugar Substitute (optional)1 packet Cinnamon (optional)1 tsp Vanilla Extract (optional)1 tsp Baking Powder (optional)1 tsp Sugar-Free Syrup1/4 cupNutrition FactsCalories: 290 Fat: 2.2 g Carbs: 44 g Protein: 24 g Whey Protein1 scoop mixed with water Rice Cakes2 rice cakesNutrition FactsCalories: 210 Fat: 1.9 g Carbs: 19.6 g Protein: 25 gTacos Shredded Chicken (spiced)4 oz Corn Tortillas2 small tortillas Chopped Onion and Cilantro1/4 cup Lime1 fresh lime Salsa2 tbspCabbage Slaw Sliced/Shredded Cabbage1/2 cup Rice Vinegar1 tbsp Salt and Pepperto tasteNutrition FactsCalories: 333 Fat: 4.5 g Carbs: 29.2 g Protein: 35.9 g Sliced Lean Turkey3 oz Avocado150 g Sliced Pickled jalapenos Saltto tasteNutrition FactsCalories: 240 Fat: 13.8 g Carbs: 8 g Protein: 22 g Meat (mix of chicken and flank steak)4 oz Mixed Veggies1 cup Baked Sweet Potato Fries3.5 ozNutrition FactsCalories: 393 Fat: 19.4 g Carbs: 24.8 g Protein: 29.8 gIngredients Casein Protein1 scoop Egg Whites2 egg whites Coconut Flour1 tbsp Cacao1 tbsp Unsweetened Almond Milk1/4 cup Baking Powder (optional)1/2 tsp Vanilla Extract (optional)1 tspDirectionsMix all ingredients.Spray coffee mug with non-stick cooking spray.Pour ingredients into mug and cover with plastic wrap.Place in microwave 30-60 sec and top with peanut butter.Nutrition FactsCalories: 308 Fat: 11.3 g Carbs: 15.6 g Protein: 36.4 g[ Samantha Ann Leete Fit 360 Main Page ]Recommended For YouROOM TO GROWBrandan Fokken doesn’t just practice being fit for a few months out of the year. He’s dedicated his entire life to fitness and is now reaping enormous benefits. Read his inspiring story!FITTER FASTERSara’s once all-consuming fitness program left her running ragged and almost killed her enthusiasm for exercise. Learn how she revamped her routine and found a healthy medium.HARD CORPS MUSCLECarl Roberts won our 2012 Military Transformation Challenge, and now he is a personal trainer, helping to propel his clients forward with their fitness.About The AuthorCassie SmithVIEW AUTHOR PAGECassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.View All Articles By This Author
Build Mass With Class: Hunter Labrada's Guide To Adding Muscle BodybuildingExercisesNutrition by GymRat - 5th March 20140 Name: Hunter LabradaAge: 21Height: 5’9″Weight: 235 lbsEducation: Texas A&M UniversitySponsor: Labrada Nutrition AthleteLocation: College Station, TexasGrowing 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 DadI 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 MathThat 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: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.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.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, HealthyThe New MacrosLean ProteinsChicken breastTurkey breastWhite fishUltra-lean ground beefComplex CarbsBrown riceSweet potatoesRice cakesQuinoaHealthy FatsSalmon and other fatty fishFish oil or krill oilNuts and seedsOlive oilAs 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.SupplementationBefore 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.ProteinView ProductProtein 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.CreatineView ProductCreatine 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.GlutamineView ProductGlutamine 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-workoutYes, 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.View ProductA 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 CarbohydratesView ProductI 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.BCAAsView ProductWhen 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 SUPPLEMENTSHere’s how a week of nutrition and supplementation looks for me on the system described above: Egg Whites2 cups Oats2 cups Chicken Breast8 oz Baked Sweet Potato14 oz Ground Turkey8 oz Olive Oil1 tsp Rice2 cups Labrada SuperCharge Xtreme 4.02 scoops Labrada PowerCarb Gametime25 g Labrada BCAA Power10 g Labrada A2 Capsules3 capsules GPLC6 capsules Labrada ISO LeanPro Protein50 g Labrada PowerCarb Gametime100 g Labrada BCAA Power10 g Labrada Crealean5 g Labrada Glutalean5 g 99% Lean Ground Beef8 oz Sweet Potato14 oz Chicken Breast8 oz Red Potatoes14 oz Labrada Lean Pro8 Protein2 scoops Oats2 cupsTraining for MassTraining 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 timeThis 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 SpotOnce 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 Incline Dumbbell Press5 sets of 8-12 reps Dumbbell Flyes4 sets of 10-15 reps Hammer Grip Incline DB Bench Press4 sets of 8-12 repsSuperset Flat Bench Cable Flyes4 sets of 15 reps Bent-Arm Dumbbell Pullover4 sets of 10-12 reps Side Lateral Raise4 sets of 15 reps Seated Bent-Over Rear Delt Raise4 sets of 15 reps Dumbbell Shoulder Press4 sets of 15 reps Dips – Triceps Version4 sets to failure Lying Triceps Press4 sets of 10-12 reps Triceps Pushdown – Rope Attachment3 sets of 12-15 reps Dumbbell One-Arm Triceps Extension3 sets of 12-15 reps Standing Calf Raises6 sets of 20-30 reps Seated Calf Raise6 sets of 20-30 reps Donkey Calf Raises3 sets of 20 reps Lying Leg Curls6 sets of 12-15 reps Stiff-Legged Barbell Deadlift5 sets of 10-12 reps Seated Leg Curl3 sets to failureAbs and cardioSuperset Rope Straight-Arm Pulldown4 sets of 15 reps Seated Cable Rows4 sets of 10-15 reps Wide-Grip Lat Pulldown4 sets of 10-12 reps T-Bar Row4 sets of 10-12 reps Underhand Cable Pulldowns4 sets of 10-12 reps Barbell Deadlift4 sets of 6-8 reps Alternative Option:Rack Pull (every other week) Hammer Curls3 sets of 20 reps Barbell Curl (Or EZ-Bar)3 sets of 10 reps Dumbbell Alternate Bicep Curl4 sets of 20 (10 on each arm) Alternate Hammer Curl4 sets of 20 (10 on each arm) Cable Hammer Curls – Rope Attachment3 sets to failure Front Barbell Raise (With EZ-Bar)4 sets of 20 reps Side Lateral Raise6 sets of 10-20 reps Dumbbell Shoulder Press4 sets of 10 reps Upright Barbell Row (Wide-grip)4 sets of 10 reps Cable Rear Delt Fly4 sets of 15 reps Seated Bent-Over Rear Delt Raise4 sets of 15 reps Barbell Shrug6 sets of 15 reps Leg Extensions5 sets of 20 reps Hack Squat4 sets of 10-12 reps Alternate:Back Squat Leg Press4 sets of 12-15 reps Leg Extensions (Light)3 sets to failure Standing Calf Raises6 sets of 20-30 reps Seated Calf Raise6 sets of 20-30 reps Donkey Calf Raises3 sets of 20 repsAbs and cardioRecommended For YouAbs By Labrada: Six-Pack-Building Diet And Training AdviceAbs are shrouded by excess fat, in part because ab training is shrouded in mystery. Cut through the ignorance and the belly flab with Lee’s help!Lee Labrada’s 12-Week Lean Body Daily TrainerWhether you’re a beginner or advanced, get a leaner & stronger body with Lee Labrada’s free personal trainer for 12 weeks. Get started now!Size Made Simple: 4 Ways To Go From Small To Swole!Having a hard time building size? Follow these four simple tips and start adding some quality mass to your frame!