Tag Archive | "articles"

Image 1109-kettlebell.jpg

The Workout Plan to Lose 15 Pounds

Plenty of people are perpetually unhappy with their weight.

Even these folks wouldn’t be considered obese, per se, they might just have enough extra pounds to be considered overweight.

But we have good news. Whether your spare tire is a result of holiday overeating or some long-term unhealthy habits, you can beat those last 15lbs by following a killer workout plan. We consulted with Andrew Borsellino, C.S.C.S., co-founder of Precision Sports Performance, and Thomas King, C.S.C.S., strength and conditioning coach with JK Conditioning, to build the ultimate workout routine to get you confident and shredded in two months.

But if you’ve been fit in the past and know the ropes around the gym and want to go it alone, our simple plan will help you get off on the right foot.

 “When getting started, make sure you start the right type of program,” says Borsellino. “If you get going on a program that is way too intense right off the bat, it may keep you from continuing and reaching your goals.”

Furthermore, if you’re unprepared for a high-intensity workout program, you could potentially be walking the path to injury. At the same time, starting a workout program that’s too easy or not stimulating could just lead to boredom—and boredom makes you more likely to quit.

King adds: “In my experience, the easiest way to sneak fat loss work into your routine is through the use of circuits and complexes. Nobody really wants to spend an hour running on a treadmill when you could be doing more engaging exercises like kettlebell swings, thrusters, and squats. I also like to include at least one more traditional strength training day per week. It allows for recovery from the demanding circuits and the lower reps will help preserve muscle tissue during the fat-loss stage.”


The following workout program, which comes courtesy of King, incorporates three workouts per week: two days of circuit training and one day of strength training. Perform these workouts on nonconsecutive days for eight weeks. Before each session, do a light warmup that includes aerobic exercise (like walking on the treadmill for 5-10 minutes) and dynamic mobility work (like banded shoulder dislocations and rotational hip dislocations).


Day 1 circuit: Perform one set of each exercise before resting. After you have completed one full round, rest for two minutes and start again. The goal is to complete five rounds as quickly as possible. For an added challenge, time yourself and see how you progress as you move through the eight-week program.

Day 2 strength workout: The strength day will stick to the basic lifts and pair two complementary movements as a superset. Perform exercises in the same superset (marked A and B), then rest 1½-2 minutes. Repeat for the prescribed number of sets.

Day 3 circuit: The second circuit incorporates a dumbbell complex. Choose a dumbbell weight you can use for all the exercises, and be sure to do each exercise without putting the dumbbells down. If that’s not difficult enough, after each complex, row 100 meters as quickly as possible. Complete five rounds of this circuit in as little time as possible. Time yourself and see how you progress over the next eight weeks.


KETTLEBELL SWING You’ll need: KettlebellsHow to

Kettlebell Swing thumbnail



plyometric pushup thumbnail


SEATED CABLE ROW You’ll need: Adjustable Cable Machine, V-Handle AttachmentHow to

Seated Cable Row thumbnail
10 repsreps


OVERHEAD BARBELL PRESS You’ll need: BarbellHow to

Overhead Barbell Press thumbnail
10 repsreps



2 caloriesreps



ROMANIAN DEADLIFT You’ll need: BarbellHow to

Romanian Deadlift thumbnail
0 sec rest



Overhead Press thumbnail


BARBELL SQUAT You’ll need: BarbellHow to

Man Barbell Squat thumbnail
0 sec rest


CHINUP You’ll need: Pullup BarHow to

Chinup thumbnail
90-120 secrest


DUMBBELL BENCH PRESS You’ll need: Bench, DumbbellsHow to

Dumbbell Bench Press thumbnail
0 sec rest


30-DEGREE INCLINE DUMBBELL ROW You’ll need: BenchHow to

30-Degree Incline Dumbbell Row thumbnail
90-120 rest
Perform on incline bench



DUMBBELL FRONT SQUAT You’ll need: DumbbellsHow to

Dumbbell Front Squat thumbnail
0 sec rest


DUMBBELL BENTOVER ROW You’ll need: DumbbellsHow to

Dumbbell Bentover Row thumbnail
10 (each arm)reps
0 secrest


DUMBBELL THRUSTER You’ll need: DumbbellsHow to

Dumbbell Thruster thumbnail
0 secrest


RENEGADE ROWYou’ll need: DumbbellsHow to

Renegade Row thumbnail
10 each arm reps
0 secrest



Rowing Machine thumbnail
100 meter sprint for timereps
0 sec rest

Posted in Bodybuilding, Exercises, Nutrition, Training MethodsComments (0)


Best exercises for sport and cardio fitness

We take a look at top workouts and exercises for building up your sport and cardio fitness  think group fitness classes, running clubs, obstacle courses, hip-hop dance.


While not overly useful to the highly trained individual, low-key, entertainment-based group fitness classes or activities may provide a much needed push for the under-motivated.

“These types of workouts would be great for training for a five to ten kilometer fun run or obstacle course, but if your fitness levels are higher, you might find these exercises to be more of a fun sweat session,” says transformation coach and part-time athlete, Emilie Brabon-Hames.


Military-style obstacle courses have become popular for improving cardio fitness, burning calories and creating positive functional movement patterns. Courses such as True Grit not only provide a physical challenge, but also test your mental resolve and stamina, ensuring compliance. Beyond the 10 to 12 kilometers of the actual obstacle course, they often require a decent training component in preperation for the event.

“These are a fun, effective and challenging way to get your cardio in. You’re working out in a team environment, creating an encouraging atmosphere for increased motivation. People often push themselves harder in this type of environment than they would at the gym or running on a treadmill,” says nutritionist, trainer and online coach Brooke Turner.

“It’s a full body workout, so while you’re doing cardio you’re also challenging your strength. You might surprise yourself with what you achieve.”

Cardio fitness and increasing your breathing and heart rate have important health benefits, beyond body composition. Plus – we might as well admit it – courses that take you out of your comfort zone make you feel just that little bit bad-ass.

“Heart disease is the biggest cause of death for women in the world, and the first step to prevention is keeping the heart healthy. So sweating and making sure you are out of breath four to five times per week is beneficial not just for healthy heart function, but for endorphins, PMT and self confidence,” says Turner.

“Who doesn’t love knowing they can run ten kilometers or punch their way through a boxing class?”


Progression is obviously difficult without a structured plan and engaging in just one style of training will always allow your body to adapt or plateau. Whether you’re a gym junkie or group fitness fiend, Turner recommends varying your training routine.


Brabon-Hames agrees that you should mix it up and add some high intensity sessions into your workout routine.

“Short-term, you burn calories from any exercise. But if you really want to keep burning long after you finish that session, make sure it is of a higher-intensity to get that EPOC happening at a higher level and see continuous improvement,” she says.

“A mixture of resistance training, low-intensity steady-state cardio (LISS), cross-training and HIIT is your ultimate weapon to being fit.”


Posted in Bodybuilding, Exercises, Weight lossComments (0)


Top fitness tips for building strong abs

Try: Pre-workout muscle engagement

When you’re pushed for time, you want to get the most bang for your buck. Pre-workout muscle engagement is a technique that aims to engage more muscles throughout your workout, which burns more calories and creates a stable base.

How: Try adding the following core and glute activation exercises into your routine:

a.   Toe Taps – 20 reps
b.    Plank – 1 min
c.    Leg Raises – 10 reps each leg
d.    Clams – 20 reps each leg
e.    Body Rolls – 10 reps

Complete 2 rounds

Why: A strong core will ensure you engage the correct muscles during your training and allow you to build a well-shaped physique.

INSIDER’S TIP: Begin each workout with the routine above and you will be well on your way to a killer core!
Activating these muscles prior to your workout will promote a muscle/ mind connection. This increases muscle fibre activation, improving your lifts and decreasing your risk of injury.

Alternatively, if you are unable to effectively engage your core, try a Pilates class to ensure you have the correct technique to build your base.

Tips by Zana, trainer at Goodlife Health Clubs Prahran.


Posted in Bodybuilding, Exercises, Training MethodsComments (0)


20-Minute Fat Blaster

No Time For A Full Workout Today?

Squat Jump

Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive — you’re working different muscle groups in a variety of directions for optimum conditioning,” explains New York-based trainer Holly Rilinger.

Do each move for 30 seconds, resting as little as possible (up to 10 seconds) between each one. “Because you’re rotating between lower body, upper body, and core moves you’re already getting rest, so you can keep downtime to a minimum,” adds Rilinger.

Ball Slam

Explosive Crunch

Box Jump

Plyo Pushup

Lateral Box Jump

Speed Skater



Continued here:

20-Minute Fat Blaster

Posted in Bodybuilding, Exercises, Nutrition, Training Methods, Weight lossComments (0)


Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

As you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.

Today’s interval workout is the last training day of Elite Body. It’s no time to slack off or sandbag. Now is the time to push harder and sprint faster. Think of the last three weeks as practice rounds leading up to this one workout. It’s time to show the world (and yourself) what you can do and how you’ve improved!

  • Warm-Up
  • Jogging-Treadmill Jogging-Treadmill Walking, Jogging, or Rope Jumping
    5 minutes
  • IntervalsIntervals Dynamic Sprint Drills: A Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: B Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: Straight-Leg Short
    20 meters
  • IntervalsIntervals High Knees
    20 meters
  • Intervals Intervals HIIT Cardio
    10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipment
  • Cool-Down
  • Jogging-Treadmill Jogging-Treadmill Walking
    5 minutes

Elite Body Meal Plan

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

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


Elite Strength Stack

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

“Day & Night” Protein Stack

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

Related Articles

About The Author

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

Posted in Bodybuilding, Exercises, NutritionComments (0)

<div class="article-padding-content" webReader="36.5487171655"><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 03, 2014</span></div><div id="DPG" webReader="30.9785322017"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-38.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-40.html">Next</a></h5><p>One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he's looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with Bodybuilding.com:</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day39_graphics-1.jpg" width="261" height="358" border="0" class="float-right c8"/><p>"When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on." Corney said. "Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that."</p><p>The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn't gazing at himself out of vanity.</p><p>"For a guy like Arnold, a mirror is a tool for self-criticism," writes Joe Weider in his autobiography "Brothers of Iron." "Looking at himself, a serious bodybuilder isn't admiring. He's looking for trouble. And he sees trouble, every time."</p><p>You've now survived a dozen difficult chest and back days in the Blueprint. Today when you're done, stop for a moment to take stock of progress you've made. Then get back to work.</p><div id="meal-plan-table"><ul webReader="2.7496328928"><li class="c6" webReader="10">
<p><strong>Technique: Stripping Method</strong><br />Immediately after your final working set, take some weight off and lift for another 5-10 reps. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Once you're down to the bar, lift for 20 reps.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Barbell Bench Press</a></strong><br />10 sets of 4 reps<br />Use the stripping method on your final set</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Flat Barbell Bench Press</a></strong><br />5 sets of 6 reps</span></li>
<li class="c6">
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Crossover" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Crossover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Crossover</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_1.jpg" alt="Chin-Up" width="53" height="53"/></a> <a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_2.jpg" alt="Chin-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('chin-up')">Wide-Grip Chin-Up</a></strong><br />50 Total Reps<br />Use weight if needed.</span></li>
<li class="c6">
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent-Over Dumbbell Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Row</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></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-38.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-40.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/targeted-ab-training-top-5-moves-for-your-core.html">Targeted Ab Training: Top 5 Moves For Your Core</a></li>
<li><a href="http://www.bodybuilding.com/fun/evolution-of-flex-episode-1-arnold-classic-prep-back-workout.html">Evolution Of Flex, Episode 1: Arnold Classic Preparations And Back Workout</a></li>
<li><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Arnold Schwarzenegger Blueprint Trainer: Main Page</a></li>
</ul></div><div class="article-related-view-all"><ul class="bb-chevron-list bold-type"><li><a class="bold-type" href="http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms">View All Workout Programs Articles</a></li>
</ul></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div><div class="padded-content article-content"><span id="id1" class="c12"></span><p>RATE THIS ARTICLE</p><div class="select-rating-container gradient-panel content"><div class="rating-left"><span class="rating-text left clear-both">POOR</span><ul class="select-rating"><li id="id2" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:0::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id2') != null;}.bind(this));" class=" first">1</li>
<li id="id3" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:1::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id3') != null;}.bind(this));">2</li>
<li id="id4" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:2::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id4') != null;}.bind(this));">3</li>
<li id="id5" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:3::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id5') != null;}.bind(this));">4</li>
<li id="id6" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:4::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id6') != null;}.bind(this));">5</li>
<li id="id7" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:5::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id7') != null;}.bind(this));">6</li>
<li id="id8" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:6::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id8') != null;}.bind(this));">7</li>
<li id="id9" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:7::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id9') != null;}.bind(this));">8</li>
<li id="ida" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:8::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('ida') != null;}.bind(this));">9</li>
<li id="idb" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:9::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('idb') != null;}.bind(this));" class=" last">10</li>
</ul><span class="rating-text right">EXCELLENT</span></div><div class="rating-synopsis product-rating"><span>OVERALL RATING</span><div><p>N/A</p><p><span class="rating-scale">Out of 10</span><br /><span class="green" id="idd"></span><br /><span class="num-ratings"><span class="num-ratings" id="ide">0</span> Ratings</span></p></div></div></div></div><div id="id10" class="c13"></div><div><div class="inline-message success c14"><div class="message-icon message-text"><h3>SUCCESS:</h3><ul><li>Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page.</li>
</ul></div></div><div class="inline-message error-box c14"><div class="message-icon message-text"><h3>ERROR:</h3><ul><li>Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer mattis varius nisi eu aliquet. <a href="#">Integer mattis</a>.</li>
<li>Lorem ipsum dolor sit amet</li>
</ul></div></div><div class="gradient-panel content results-bottom"><span class="results-field"><strong>Showing 0 - </strong> of <strong><span class="total-count-label">Comments</span></strong></span></div><div class="articles-commets"><div id="id13" class="c13"></div><div><div id="id15"><ul class="follow-email"><li>Follow This Discussion by:</li>
<li><a href="#" id="id16" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:commentsPanel:comments:follow-info:link-follow-email::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id16') != null;}.bind(this));return !wcall;">Email</a></li>
</ul></div><div class="feed-comment-box user-feed-comment main-comment-box"><input id="entity-hash" type="hidden" value="NTJmYWNjMzEwY2YyNzdiOTk0YjJhM2ZiOjoxMzk2NTczMzUxNzg2Ojo0MQ==" name="commentsPanel:comments:comment-box-panel:entity-hash"/><ul class="share-info"><li>
<p>comment on this article</p>
<li class="login"><a href="#" id="id17" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:commentsPanel:comments:comment-box-panel:login-panel::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id17') != null;}.bind(this));return !wcall;">Log In</a> to Comment</li>
</ul><textarea data-watermark="Add a comment" class="autosize" max-length="2500" name="commentsPanel:comments:comment-box-panel:post-comment-area" id="id18" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:commentsPanel:comments:comment-box-panel:post-comment-area::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id18') != null;}.bind(this));"></textarea><p class="disc">(5 characters minimum)</p><ul><li><a class="post" id="id19" href="#dummyanchor" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:commentsPanel:comments:comment-box-panel:post-comment-link::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id19') != null;}.bind(this));return !wcall;"></a></li>
<ul><li><input type="checkbox"/></li>
<li><span>notify me when users reply to my comment</span></li>
</ul><div id="id1a" class="c13"></div></div></div></div><div id="id1c" class="c13"></div><div class="gradient-panel content results-bottom"><span class="results-field"><strong>Showing 0 - </strong> of <strong><span class="total-count-label">Comments</span></strong></span></div></div><div class="padded-content article-content mod-article-featured-product" id="article-featured-product"><h4 class="article-section-header">Featured Product</h4><ul class="article-featured-product" webReader="15.5539568345"><li class="article-featured-product-image">
<table><tbody><tr><td><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/iron-pump.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod1620048/image_prodprod1620048_largeImage_X_130_black.jpg" alt="Iron Pump" title="Iron Pump"/></a></td>
<li class="article-featured-product-details" webReader="16.5467625899">
<h3><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/iron-pump.html">Arnold Schwarzenegger Series Iron Pump</a></h3>
<p>Arnold Schwarzenegger Series Iron Pump With Ion-3 Nitrate Technology: The World's First Molecularly Modified Arginine Formula! Get the Lowest Prices on Iron Pump at Bodybuilding.com!</p>
<ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/iron-pump.html" class="bold-type">Learn More about Arnold Schwarzenegger Series Iron Pump!</a></li>

Arnold Schwarzenegger Blueprint Trainer Day 39

Previous | Main | Next

One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he’s looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with Bodybuilding.com:

“When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on.” Corney said. “Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that.”

The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn’t gazing at himself out of vanity.

“For a guy like Arnold, a mirror is a tool for self-criticism,” writes Joe Weider in his autobiography “Brothers of Iron.” “Looking at himself, a serious bodybuilder isn’t admiring. He’s looking for trouble. And he sees trouble, every time.”

You’ve now survived a dozen difficult chest and back days in the Blueprint. Today when you’re done, stop for a moment to take stock of progress you’ve made. Then get back to work.

Previous | Main | Next

Related Articles

About The Author

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



  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10




Out of 10

0 Ratings


  • Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page.


  • Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer mattis varius nisi eu aliquet. Integer mattis.
  • Lorem ipsum dolor sit amet
Showing 0 – of Comments

(5 characters minimum)

    • notify me when users reply to my comment
Showing 0 – of Comments

Featured Product

Link – 

Arnold Schwarzenegger Blueprint Trainer Day 39

Posted in Bodybuilding, Exercises, NutritionComments (0)

40% OFF On Phen375 Products

Paige Hathaway

Paige Hathaway

13 hours 33 minutes ago

🌻 I haven’t went on a rant in awhile so if you don’t care to hear it... here’s your chance to exit 😝
MY QUESTION IS: Why do so many of us struggle to find happiness?! - HAPPINESS is at the top of everyone’s list. At the end of the day, we want to feel like we’re happy and have lived well. But oftentimes, we can find ourselves feeling unhappy and we may feel like we’re not sure why happiness isn’t happening for us.
- - - - - -
Most of the time when you have a negative thought or feel unhappy, you’ll read tons of self-help books that tell you to replace that negative thought with a positive one, they may also tell you to spend no more than 60 seconds thinking about it and move on about your day. (Easier said than done) That’s great advice and all but to me, all that does is sweep your negative thinking under the rug and the rug along with that negative thought is still there. Every person who has ever been on a weight loss diet understands this: “just don’t think about food” they say, (again, easier said than done) - this simply just does not work especially for the long haul.
- - - - - -
My thoughts: 💭 The next time you’re having a bad day or a negative thought about something, don’t ignore your emotions or thinking and “put on a happy face.” Instead, try accepting the way you feel and try to identify why you are feeling the way you are. By ending the internal struggle of how you actually feel, you can begin to understand your “WHY”— And by understanding yourself and your thoughts a bit better, you come to life’s choices with the most powerful tool of all: YOUR FULL SELF! To me: I feel as though, this is a much better way to choose happiness for yourself. In the end; YES!! happiness is a choice but to understand yourself better will allow your own sense of happiness to shine in brighter than anything else! ☀️🌈🌸


Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)