What’s your fitness age? BodybuildingExercisesTraining MethodsWeight loss by GymRat - 18th June 202018th June 20200 published in the journal Medicine & Science in Sports & Exercise.The researchers used the data set to tabulate the typical, desirable VO2 max for a healthy person at every age from 20 to 90, creating specific parameters for fitness age. The concept is simple enough, explains Ulrik Wisloff, the director of the K. G. Jebsen Center of Exercise in Medicine at the Norwegian University and the senior author of the study. “A 70-year-old man or woman who has the peak oxygen uptake of a 20-year-old has a fitness age of 20,” he says. He has seen just this combination during his research.The researchers have used all of this data to create an online calculator that allows people to determine their VO2 max without going to a lab. You’ll need your waist measurement and your resting heart rate. To determine it, sit quietly for 10 minutes and check your pulse; count for 30 seconds, double the number and you have your resting heart rate. Plug these numbers, along with your age, sex and frequency and intensity of exercise, into the calculator, and you’ll learn your fitness age.The results can be sobering. A 50-year-old man, for instance, who exercises moderately a few times a week, sports a 36-inch waist and a resting heart rate of 75 — not atypical values for healthy middle-aged men — will have a fitness age of 59. Thankfully, unwanted fitness years, unlike the chronological kind, can be erased, Dr. Wisloff says. Exercise more frequently or more intensely. Then replug your numbers and exult as your “age” declines. A youthful fitness age, Dr. Wisloff says, “is the single best predictor of current and future health.”NY TimesShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...Glute Workout: 6 Ways To Build Your Perfect Booty BodybuildingExercisesNutrition by DongHarlan - 22nd June 20191st July 20190 Pop onto FitBoard or the fitness board on Pinterest and you’ll soon learn that it’s all about the butt! Who doesn’t want a backside that turns heads? You can do cardio until you’re blue in the face, but you won’t build a great bum unless you do some weight training. Not sure which moves or techniques are best for building the perfect booty? We’ve got you covered.India Paulino, Tabitha Klausen, Amanda Latona, and Sara Solomon: The lovely ladies of BSN want to help you build your best booty!Here are five of the best glute training techniques and exercises you can do, including a complete workout from IFBB Bikini competitor India Paulino. Incorporate these techniques in your lower-body training regimen and you’ll be blown away by the results. A full set of glutes is in your future!1 Squat!“Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout.”Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.Tabitha Klausen, an IFBB Bikini competitor and proud owner of a great booty has some tips for squatting. “Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout,” she says. “They’re the perfect way to make sure you concentrate on using the right muscles throughout the workout.”Before each leg workout, Tabitha does 4 sets of 25 reps of bodyweight squats. She focuses on squeezing the glute muscles to get them firing and ready for her heavier lifts ahead.Tabitha recommends concentrating on form rather than weight. “Focus on feeling the form through all of your exercises rather than using the heaviest weight possible,” she says. “It’s important to feel that mind-muscle connection.”2 Go “Wide And High”Puzzled about how to grow your glutes without also building massive quads? Amanda Latona delivers the “wide and high” answer. “When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.”If you’re really looking for a challenge, Amanda also recommends lunging by stepping down from an elevated platform. This increases your range of motion, which will result in greater glute muscle fiber activation and growth.3 Build a Glute BridgeOne problem Dr. Sara Solomon sees regularly is women who are using a regimen that neglects to correct muscular imbalances. “It’s critical to follow a workout that focuses on correcting your muscle imbalances so you can avoid running into injuries,” she explains. “Most of us spend the majority of our day sitting, which further causes the glute muscles to weaken and makes us rely more heavily on our quads and hamstrings to power through our exercises.”One of Sara’s favorite exercises to correct this imbalance is the glute bridge. To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.“It’s critical to follow a workout that focuses on your muscle imbalances so you can avoid running into injuries.”Focus on using only your glute muscles to do the work. If you need a bigger challenge, put a weight plate or loaded barbell on your hips for extra resistance.4 Try Single-Leg SquatsBecause this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow.Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel.Whatever you do, squat down as low as you can.5 Do Split SquatsThe split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes.To make split squats even more difficult and thus put more stress on your booty muscles, put a barbell across your back. A barbell works better than dumbbells because your body position is optimized for glute muscle recruitment.6 Follow India Paulino’s Glute Workout!The 2013 Bikini International winner knows exactly what it takes to earn the top spot on stage. For India Paulino, that means working her glutes three times per week! “I was always very skinny,” India says, “so I had to work hard to build my glutes.” India’s glute workouts are fast-paced, intense, and effective!Here’s an example glute-building session:Glute Training Watch The Video – 06:18Triset Hyperextensions (Weighted)15-20 reps Reverse Hyperextension (Performed on Stability Ball)15-20 reps Butt Blaster15-20 repsSuperset One-Legged Cable Kickback15-20 reps Cable Hip Adduction15-20 repsSuperset Smith Machine Squat (Sumo stance)15-20 reps Bodyweight Squat (Performed on Bosu Ball)15-20 repsRecommended For YouLift Like Latona: Amanda Latona’s 5 Favorite Exercises!Amanda Latona shares her five favorite movements and adds a heavy dose of her famous sparkling personality. We’ve got the videos for you!Fitness 360: Tabitha Klausen, Model TrainsTabitha’s self-esteem issues followed her for most of her life. Learn how she beat insecurity, transformed her body, and found confidence with fitness.Fitness 360: Dr. Sara Solomon, 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.About The AuthorShannon ClarkI’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...Leg Training: 8 Unique Quad Exercises BodybuildingExercisesNutrition by greettyslaple - 29th December 201826th December 20180 Vital StatsName: Cory GregoryAge: 34Height: 5’11”Weight: 185-190 lbsOccupation: Co-Founder MusclePharmFor a lot of us, leg training is pretty simple. A heavy dose of squats, leg presses, lunges, or any other torturous exercise is usually all it takes to demolish your lower body. But what happens when you fall into a rut and your quads already know what’s coming?Even worse, what happens when you get bored of your normal leg routine? More than likely, you’ll end up just going through the motions and quitting on a body part that demands your utmost attention and intensity.When you hit a lower-body wall, reach into your little bag of tricks and pull out one or more of these eight unique quad exercises! When it comes to fitness, I’m always trying to keep things different and think outside the box. My creativity usually leads to great gains. And that’s what you’ll get with these distinctive quad moves—some craziness that will take your legs to a higher level!1 German Volume Leg Extensions With A TwistFor this exercise, I put together two things most people are familiar with: leg extensions and German Volume Training, which is basically 10 sets of 10 reps for a total of 100 reps. But, I also threw in a brutal twist. You only get 10 seconds of rest between sets.Leg extensions are a basic quad exercise, but doing them for 100 reps with hardly any rest will leave your lungs burning and your quads wondering what hit them. While you’re going through the reps, you’re going to hurt. Power through and keep the rest to an honest 10 seconds—not a slow 10-count that takes 30 seconds—and you’ll be impressed.2 Close-Stance High-Bar Olympic-Style SquatI like to call these dive-bomb squats because it’s all about going really deep —ass-to-grass deep. Keep the bar high on your back—on top of your traps—and your stance close. The position of the bar and your stance will ensure that the bulk of the focus is on your quads.If you’re normally a low-bar squatter, changing the bar placement and stance will definitely be a challenge. These are great to add in at the end of a workout. Use them as a finisher and don’t be afraid to do a lot of reps.3 Track LungesThe concept of bodyweight lunges may sound simple, but I crank up the intensity to max levels. You’ll be doing bodyweight lunges for a distance of up to one mile, and no less than 400 meters, or one lap around the track.If you’re feeling really frisky, put on a weighted vest and go for a mile. It may take you up to an hour to complete, but you’ll find out how mentally tough you are in a hurry. The key is to keep moving. Don’t stop for many breaks. Push through the pain and push through the burn and the carryover to quad development and your squat strength will be massive.I basically replaced my cardio work with these track lunges and the difference was huge. I build muscle while I do cardio—that’s an ideal scenario. One final warning, though: be prepared for mad soreness.4 Frank Zane Single-Leg Leg ExtensionFrank Zane gave me this idea after I asked him about his freaky quad separation. He credited single-leg leg extensions for his great quads, but he added a few little secrets.He told me that he only did the top quarter or even half of the movement, focusing on squeezing the quads at the peak of every rep. He also explained that he did extensions without rest. He simply switched legs and went back and forth for a killer 6-8 sets of 20 reps per leg!This is an awesome finisher to any leg workout and you’ll notice how effective they are, especially when you squeeze at the top of every rep.5 Sissy SquatThis exercise might have the worst name in workout history, but let’s focus on how effective it is. It’s a lost exercise for most guys—likely due to the name—but it can blow your quads up.To perform sissy squats correctly, keep your hips up and make sure you push up through your quads. You’ll get an unbelievable pump! I recommend 20 reps for this movement, but if you want to get crazy, superset them with another exercise in this article. It will be mind-blowing, that’s for sure.6 28-Method SquatThe 28 Method takes quad punishment to an entirely new level. You’ll do it like this: perform 7 normal reps, 7 slow reps, 7 quarter-reps in the hole, and 7 quarter-reps at the top.The worst part of this method is the seven slow reps. You have to stay slow on the descent and there’s no rebound out of the hole. Stay slow out of the hole to torch your quads. The tension you’ll feel on your muscles during those seven reps is incredible.Believe me, you will need to go much lighter than you might expect, but the payoff is immense. These are a definite go-to for me when I want to get a little crazy with my quad routine.7 28-Method Leg ExtensionsWe stay with the 28 Method here, but trust me: Just because you’re doing leg extensions doesn’t make it any easier. Your quads will be screaming the entire time and the slow reps are absolutely brutal.By going slow, you take all of the momentum out of the lift and your quads work overtime on each rep. This is another perfect finisher for any leg workout.8 Russian Split Squat with quarter-rep methodThe finale in this crazy quad lineup includes another of my favorite techniques: the quarter-rep method. When you apply it to the split squat, it’s almost like you’re doing a pump fake out of the hole. Your quads fall for it every time.Every time your knee touches the floor on the way down, come back up only a quarter of the way, and then drop back down before finishing the full rep. Your quads will be wondering what the heck is going on, especially after the sixth rep. Doing 8-12 reps per leg can reap some serious benefits.Recommended For You8 AMAZING TRICEPS MOVESIf your triceps aren’t growing like you want them to, it’s time to throw in some new moves. Here are eight of my favorite triceps exercises. Add them to your workout and watch your horseshoes grow!5 WEEKEND WARRIOR WORKOUTSDon’t waste your weekends on the couch. Kick the couch to the curb and get to the gym! These five workouts will help you crank up the heat.4 MUSCLE-BUILDING MEALSAll your hard work in the gym is wasted without support from good nutrition. Here are four recipes you need to bolster your muscle-building goals!About The AuthorCory GregoryVIEW AUTHOR PAGECory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...Bigger, Faster, Stronger, Happier: Learn More From Steve Cook BodybuildingExercisesNutrition by ArdisLangler - 29th December 201829th December 20180 Vital StatsTRAIN MAGAZINEThe Official Print Partner of Bodybuilding.comWebsite: https://train.magcs.com/Facebook: TRAINmagazineTwitter: TRAINmagIf you’re into fitness then the name Steve Cook should resonate with you already. Pick up any respectable fitness magazine in the world today and it’s unlikely you find a copy without a picture of his smiling face and ripped torso stirring back up at you.In 2013, he solidified his place as arguably the planet’s most sought-after fitness model. Steve Cook has the physique most fitness enthusiasts aspire toward, with a soaring international fan base, a list of blue-chip corporate sponsors, and more photo shoot requests than half of Hollywood.But what makes Cook tick? What are the training philosophies of the professional fitness model and men’s physique bodybuilder? TRAIN traveled to his home town of Boise, Idaho, for a week of training with the fitness icon. We discovered an athlete who is only getting started with his athletic aspirations.THE BASICSBorn in the middle of a family of seven children, Steve excelled at sports growing up. Cook was already in great shape after a childhood that was built around a training rewards system, like being able to watch TV after he’d finished his daily push-ups! He played football in college and eventually graduated with a degree in Integrated Studies (biology/psychology).Steve maintains that those early training memories, instilled into him from his father, are the key to staying in shape today. Cook insists that getting the basics right, no matter what your fitness level, offers the key to a healthier, fitter lifestyle, especially if your gym visits aren’t as frequent as you may wish.“As long as you stick to the basics then you won’t go far wrong,” Steve says. “Things like bench press, squats, deadlifts, pull-ups, movements that work a lot of muscle groups. If people reading this can’t get to the gym as much as they’d like, then at least make sure you do the compound exercises.Pull-Up“The basic stuff, like deadlifts, that works the back, core, legs and shoulders are essential. By sticking to those types of movements you’ll see the biggest results.”Focus on your own goals and achievements matters most, states the IFBB pro men’s physique competitor. Allowing someone else’s achievements or performance to cloud your own aspirations is a surefire way to stunt your growth.“Don’t compare yourself to other people,” Steve says. “Whether it’s in competition or just in the gym, there is always going to be someone out there with better calves or a better chest, but the minute you start comparing yourself physically to other people is the minute you’re not going to be happy with your training.“If you concentrate on your progress and getting better from month to month then you will be satisfied. The minute you start comparing everyone else’s best features to your worst features you’re in trouble. I’ve been there myself in the competition world when I’ve felt like crap because I may not have felt like I was lean enough or big enough.“The best advice I can offer is to focus on yourself, focus on your goals and achievements, and don’t allow anybody else’s progress and scupper your fitness plans.”BODYBUILDING VS CROSSFITCook doesn’t see his own fitness potential as a job, however, but more of a lifestyle. He doesn’t stereotype himself as a professional bodybuilder, rather as more of a full-time athlete, a guy who through commitment and training has provided himself with an opportunity to live his life the way he wants.Sure, it’s through conventional bodybuilding that he has found himself in the public eye. But Cook’s training regimen is so much more than pumping iron. He lives for new challenges, is determined to try anything at least once, and embraces all forms of exercise, including CrossFit.The strength and conditioning training phenom has stormed the planet in recent years, but along the way he noticed a divide between traditional bodybuilding practitioners and a generation of CrossFit devotees. However, Cook insists there’s plenty of space on the planet for both to not only coexist but even embrace one another’s core values.“There is a big issue between bodybuilders and CrossFitters, and I think there’s negativity on both sides,” Cook says. “CrossFit people say that bodybuilders don’t have functional muscle, while bodybuilders say that CrossFit is just a surefire way to get injured. But I don’t see why there has to be such disconnect.“Obviously, there are bodybuilders out there who fit the stereotype of not being athletes, just concentrating on isolation movements that don’t really do anything in regard to functionality. At the same time, there are also CrossFitters who really don’t know the technique of the lifts they are doing. But stereotyping is dangerous.“For me, I train pretty instinctively now and I always like to try new things. So I will always incorporate movements like the clean, always try things like the muscle-up, on top of my bodybuilding exercises, like biceps curls or your bench press, things like that. I like doing both.“Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life.”“I like to lift to be a better athlete and to live healthier, but yet I also like to lift to look better too . It should all just be about health. Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life. And so if I can do both and have fun doing it, as well as make progress in looks and performance, then I’m a happy guy.”So, does this mean we may even see him compete in CrossFit arena one day in the future? “I wouldn’t mind giving it a go,” Cook says. “I’m the type of guy who likes a new challenge. I’ve got my pro card and I’ve competed on the Olympia stage and while I’m not saying I am done doing that, I am also starting to look for something else to push my body.“When you are a bodybuilder, and you’ve competed on the stage, it’s easy to become depressed after a competition because you look back and you know that you’re not going to look as good as you did on the stage. So now you’re back in the gym and what are you striving for, to get bigger and leaner for next time?“What I want to do is concentrate on other goals, so I’m not obsessed just with how my body looks. I really want to look at what my body can do, and that means improving all of my best lifts through the winter. It means improving my cardiovascular system too, and getting my mile time down or going swimming more.“And by having more performance driven goals it keeps me from getting bored with my training, and that’s really something everyone can take from my own experiences. Nothing beats training with a smile on your face.”SWOLDIER OF FORTUNETraining happy is the key to keeping Cook interested. While he’ll happily play around with different exercises and programs in the gym, outside of it he’s even more adventurous.“I like trying new things for sure, and there’s no better opportunity to try new ways to work out than when you’re on the road,” Steve says. “Of course when I compete I want to be the best and I enjoy being good at something, but I also want to try everything and anything I can. There is no better feeling than taking something you’re not too good at and making it your strength.“I’ll do yoga, I go trail running, I enjoy getting out into nature especially. I enjoy getting out of the gym, opening my mind to new experiences and really living life. It’s actually as much a spiritual thing as anything else. What better way to work out than swimming in the ocean or surfing. I grew up in the mountains in Idaho so using my surroundings to stay in shape is too good an opportunity to miss.“Recently, I was over in Hawaii so I went surfing, ocean kayaking, I was running on the beach, standup paddle boarding. And this is on top of going the gym for 45 minutes every day too. And it’s all because I wanted to experience things I could only experience in Hawaii.“There’s no better way to start your day than doing something active. And then you don’t have to worry about all the little details of what you are eating, because you’re being so active and burning off everything anyway. There’s no such thing as the wrong cardio, in my opinion. As long as you’re enjoying it, then that’s it.”And right now Steve is training with a smile on his face. He’s living out of a suitcase, and has spent only around a week or two out of the last few months actually at home in Boise, due to demands for his time. But he wouldn’t have it any other way.“I was actually talking with my sister on the phone just the other day and complaining to here that I was travelling so much,” Steve says. ” But she’s a nurse back in Idaho where its five degrees and here’s me complaining while sitting in my shorts on a beach in Hawaii, so she helped me put things into perspective that’s for sure. Hotel rooms and airports are a drag, but I wouldn’t have it any other way.”Front SquatAs for his conditioning? “Right now I’d like to incorporate a lot more strength movements into my training, and do CrossFit at least once or twice a week too,” Steve says. “Trying out more of the Olympic lifts and concentrating on getting stronger are really the main focus in the off-season.“But I’ve been doing so many photo shoots that I’ve actually had to stay pretty lean this winter so my training has been a much quicker pace. I’ve been doing a lot of supersets, lots of dropsets, with not a lot of rest periods in between.”STEVE COOK WEEKLY WORKOUT Bench Press To Neck3 sets of 8-12 reps Incline Dumbbell Press3 sets of 8-12 reps Decline Bench Flyes3 sets of 10-14 reps Ball Push-Up3 sets to failure Alternate Option:Renegade RowAbs: 4 rounds to failureSelect 3 of the following exercises and do them in a circuit Hanging Knee-Up Chair Hold(isometric hold) Reverse Decline Bench Crunch Bicycle Crunch Rope Crunch Swiss Ball Crunch Pull-Up5 sets to failure Alternate Option:Rope Climb Dumbbell Single-Arm Row3 sets of 8-10 reps Close-Grip Pull-Down3 sets of 8-10 repsSuperset Reverse Fixed Bar Row3 sets to failure Dumbbell Pull-Overs3 sets to failure CardioYoga, or Trail Running Power Clean3 sets of 5 reps Seated Dumbbell Press3 sets of 8-10 reps Alternate Option:Handstand Wall Push-Up Cable Single Side Laterals3 sets of 8-10 reps Reverse Pec Deck3 sets of 8-10 reps Upright Row3 sets of 10-12 reps Alternate Option:Kettlebell Swing Shrug3 sets of 12 reps Jump Rope15 minutesSuperset Cable Curl3 sets of 10, 8, 6 reps Alternate Option:Barbell Curl Skullcrusher3 sets of 10, 8, 6 repsSuperset Dumbbell Concentrated Curl3 sets of 12 reps Alternate Option:Cable Concentrated Curl Ring Dips3 sets of 12 repsSuperset Reverse Curl3 sets of 21s Overhead Triceps Cable Straight Bar Extension(shown one-handed)3 sets of 21s21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROMAbs: 4 rounds to failureSelect 3 of the following exercises and do them in a circuit Hanging Knee-Up Chair Hold(isometric hold) Reverse Decline Bench Crunch Bicycle Crunch Rope Crunch Swiss Ball Crunch CardioJump Rope, Yoga, Swimming, or Running Back Squat3 sets of 10, 8, 6 reps Alternate Option:Front Squat Single-Leg Deadlift3 sets of 10, 8, 6 reps Leg Press3 sets of 10-12 reps Seated Leg Curl3 sets of 10-12 reps Leg Extensions3 sets of 10-12 reps CardioYoga, or Trail RunningRecommended For YouPumping Iron: Kris Gethin’s Top 3 Triceps ExercisesThe biceps are great, but the triceps are the true mass monsters of your upper arms. Carve killer horseshoes with Kris Gethin’s favorite exercises!Kizzito Ejam’s 3-Week New Year Countdown Circuit WorkoutThe three main implements in physical training are the barbell, dumbbell, and your own bodyweight. Each of these three circuits uses one tool to help you torch fat!3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!Busting through plateaus can be frustrating, but this article makes complexes seem simple. Burn fat in a hurry and expedite your progress!Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...Fitness Amateur Of The Week: Jill Fortified Her Figure Physique! BodybuildingExercisesNutritionTraining MethodsWeight loss by cpegsw - 15th June 201715th June 20170 Vital StatsName: Jill DunnEmail: jill@eflownutriti…Location: MontanaAge: 29Height: 5’1″Weight: 100 lbs contest, 115 lbs offYears Competing: 3 yearsQHow did your fitnessjourney begin?I’ve always been athletic and was very involved in high school sports. After high school, life slowed down and I got out of shape. I didn’t lead a healthy lifestyle and ate poorly. I decided to make changes, got a gym membership, and quickly fell in love with working out. My friend was impressed with my drive in the gym and suggested that I compete because fitness came naturally to me. My first competition was in November 2010. I took third place and was instantly hooked on the competition life.What fitness regimen delivered the best results?I lift heavy six days per week. I train shoulders twice per week and glutes three times per week. I train abs 2-3 times per week in the offseason and increase the intensity during competition prep. For abs, I pick 3-4 different exercises and do four sets of each. I switch up exercises for variety. In the offseason, I do three HIIT cardio sessions per week that involve sprints or plyometrics. I increase the cardio as I get closer to a competition.My current program uses periodization. I used Jim Stopani’s Shortcut to Size as a guideline and tweaked it to fit my goals. I cycle different rep ranges weekly that include 12-15, 9-11, 6-8, and 3-5 reps.“I lift heavy six days per week.” Front Squats4 sets Glute/Ham Raise3 sets Weighted Step-Ups3 sets Front Lunges3 sets Glute Kickbacks3 sets Pull-Throughs3 sets HIIT Cardio30 minutes Bench Press4 sets Incline Dumbbell Press3 sets Pec Decks3 sets Smith Machine Press4 sets Dumbbell Shoulder Press3 sets Dumbbell Lateral Raise3 sets Dumbbell Front Raise3 sets Reverse Cable Flyes3 sets Cable Push-Downs3 sets Skull Crushers3 sets Dips3 sets Squats4 sets Leg Press3 sets Single-Leg Press3 sets Leg Extensions3 sets Single-Leg Extensions3 sets Jump Squats3 sets Weighted Step-Ups3 sets Weighted Walking Lunges3 sets HIIT Cardio30 minutes Wide-Grip Lat Pull-Downs4 sets Pull-Ups3 sets Straight-Arm Pull-Downs3 sets T-Bar Rows4 sets Barbell Rows3 sets Close-Grip Pull-Downs3 sets Barbell Curls3 sets Dumbbell Incline Curls3 sets Preacher Curls3 sets Romanian Deadlift4 sets Weighted Hyperextensions3 sets Stiff-Leg Deadlift4 sets Weighted Step-Ups3 sets Weighted Hip Thrusts3 sets Reverse Hyperextensions3 sets Weighted Walking Lunges3 sets Clean and Press4 sets Upright Rows3 sets Cable Lateral Raise3 sets Dumbbell Front Raise3 sets Dumbbell Reverse Flyes4 sets Barbell Rows3 sets HIIT Cardio30 minutesAmateurs Of The WeekBodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!What nutrition plan fueled your body?I eat clean year-round and stay away from sugar and processed foods. I’m currently in my offseason and stick to a 40 percent protein, 40 percent carbohydrate, and 20 percent fat ratio. I have one cheat meal per week. Egg1 egg Egg Whites4 whites Oatmeal1/3 cup Almonds1 ounce Chicken Breast3 ounces Brown Rice1/2 cup Broccoli1 cup Chicken Breast3 ounces Brown Rice1/2 cup Baby Spinach1 cup Banana1 banana Waxy Maize1 serving Optimum Gold Standard 100% Whey1 serving Unsweetened Almond Milk1/2 cup Egg Whites5 whites Sweet Potato2 ounces Optimum Gold Standard 100% Casein1 serving Almond Butter1 tablespoon Unsweetened Almond Milk1/2 cupWhat supplements gave you an edge? Multivitamins CLA L-Carnitine Fish Oil Cellucor C4 Extreme2 servings SciVation Xtend Waxy Maize Optimum Gold Standard 100% Whey Multivitamins Fish Oil Melatonin Optimum Gold Standard 100% Casein“The capabilities of the human body fascinate me.”What aspects about fitness fascinate you?The capabilities of the human body fascinate me. When I set a goal, watch changes occur, and build strength, I’m taken aback at the amazing process.What/Who motivates you to live a healthy lifestyle?I’m motivated to live healthy because of the way it makes me feel physically and mentally. I didn’t always live healthy. I’m now more energetic, happier, and motivated than ever. I love having a positive impact and inspiring others to live a healthy lifestyle.Where did you go for inspiration?I love seeing progress with each competition. I always take progress pictures and am fascinated at the changes that happen to my body. Seeing how far I came is motivating and makes me push harder. I have a great group of people in my life who are a source of support and inspiration.What are your future fitness plans?I plan to continue competing and working to attain my pro card. I’m currently in the offseason and am working to improve so I can transition from bikini to figure. My next competition will be in 2014. I want to become a full-time trainer and competition coach to inspire others.What is the most important fitness tip?Dieting is the key. Without a clean, proper diet, you will not see results from your hard work.Who is your favorite fitness competitor?Dana Linn Bailey represents beauty and strength. She’s strong and feminine. I love watching her on stage and look at her photos for motivation. She has an amazing physique and personality. She’s funny, humble, genuine, and always takes time for her fans.How did Bodybuilding.com help you reach your goals?Bodybuilding.com is where I get the majority of my supplements. I’ve been a BodySpace user for three years. It’s a good way to network and track progress. I enjoy the articles, recipes, and workouts. The exercise directory is an amazing tool. I go to Bodybuilding.com for new workout ideas and incorporate them into my program.Jill’s Top 5 Gym Tracks“Lux Aeterna” by Clint Mansell“Till I collapse” by Eminem“Not Afraid” by Eminem“Remember The Name” by Fort Minor“Levels” by AviciiCompetition History2013 WBFF Orlando Fitness Weekend – 4th Place Figure Short2012 WBFF Texas Championships October 2012 – 3rd Place Figure Short2012 NPC Big Sky Championships – 5th Place Bikini Short2010 NPC Northwest Championships – 3rd Place Bikini ShortThanksTo my sponsors, eFlow Nutrition and Max Out or Get Out Apparel, for the continuous support and belief in me. These companies are nothing short of amazing and I’m proud to represent them!About The AuthorAmateur Fitness Competitor Of The WeekVIEW AUTHOR PAGEYou could be our next Amateur Fitness Competitor Of The Week! This contest is open to both FITNESS and FIGURE competitors.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...Countdown To Bigger Pecs: Craig Capurso Super 30 Chest Workout BodybuildingExercisesNutrition by InesOlivafl - 6th October 201627th October 20160 Vital StatsName: Craig CapursoOccupation: Wall St oil trader, Cellucor Athlete, IFBB Pro physique competitorWant to try one of the most brutal, effective chest workouts on the planet? Then you’re in the right place. This chest workout is a part of my Super 30 training program. I built it to help busy people get great results in the gym without sacrificing a lot of time. It’s fast, furious, full of heavy iron and short rest periods, and it will smoke your chest.Super 30 consists of six exercises all done with different repetition schemes. Each of these rep schemes totals 30 reps. If that doesn’t already sound intense enough, your rest periods are also limited to 30 seconds between sets.The lifting portion of this workout will only take you about 30 minutes. I get it, 30 minutes doesn’t seem like enough time to get results, but I promise: It’s plenty. We’re going heavy and we’re going hard. The limited rest you’ll get between sets and exercises means you’ll be moving for the entire 30 minutes. After that, you’ve got 30 minutes of cardio. Then you’re done.That’s how Super 30 works: Put an hour of hard work in the gym, maximize your time and intensity while you’re there, and then get on with your day. Sure, you’ll like the extra free time you have, but you’ll like the results even better.Don’t think it’ll work? Hit this chest workout. I guarantee you’ll come out a believer. It’s chest day, baby. Let’s grow!Craig Capurso Watch The Video – 14:53A lot of people think they move fast in the gym. This workout will teach you that you’re not moving fast enough. When you rest for 30 seconds in between pushing heavy loads, you’re going to find it’s a completely different workout than you’ve been doing. The next 30 minutes are going to be intense. If you’re not sweating, you’re doing it wrong! Reverse-Grip Decline Bench Press (shown with flat bench)Warm-up sets: work up to a heavy working weight,10 working sets of 3 reps Alternating Single-Arm Dumbbell PressWarm-up set: find your working weight, 6 working sets of 5 reps Seated Horizontal Hammer Press5 working sets of 6 reps (drop weight if needed) Seated Machine Flye3 working sets of 10 reps Svend Press2 working sets of 15 reps Single-Arm Top Cable Flye (shown two-armed)1 ascending set of 2, 4, 6, 8, 10 reps (alternating each arm) Tabata Jump Rope8 sets of 20 seconds, 10 seconds rest between sets Stairmill20 minutesCapurso Cue I put the decline bench into this workout because it targets the lower chest, but I also reversed the grip to engage the upper chest. So, this lift is a full-blown mass builder. I like doing this exercise in the Smith machine because it eliminates the need for a spotter. We’re going heavy! Using a machine is a much safer, smarter idea when you train alone.Reverse-Grip Decline Bench PressIf you know me, you know that I like starting with the heavy portion of the workout. I want to push heavy weight first when I have all the energy. So get heavy! Take a few warm-up sets to work up to a heavy working weight. We’re only doing three reps at a time, so get aggressive.Don’t forget to limit your rest to 30 seconds. It’s an essential part of this program. Keep a timer handy or a clock in your field of vision. Live and die by the clock.Capurso Cue Before you hit this 5×6 lift, do a small weight check to find your 5-rep max. Once you get there, focus on squeezing each rep and using your mind-muscle connection to move each pec individually, one side at a time.Single-Arm Alternating Dumbbell PressPush it. You only have 5 reps, so give it all you got. All the energy you expend during your rest—like picking up and dropping the weight—has been accounted for. I’m not letting you completely rest—that’s just part of the program. We’re doing our best to maximize intensity to get through these varying rep ranges.Capurso cue You might start fading a little bit here, so make sure you take an intra-workout supplement like branched chain amino acids to give your muscles some fuel and keep your endurance strong.Seated Horizontal Hammer PressIf you can’t get the required reps on this exercise, it’s time to drop the weight. I don’t want you rest-pausing—that’s not part of the program—and you’re not allowed to quit early.Capurso Cue This workout is a great way for you to gauge your body and its reaction to training with heavy volume. I recommend sitting at a machine. You can use the cables if you want, but as you get further into this exercise, you may need the assistance.Seated Machine FlyeAs the weight gets heavy, your shoulders will come into play. That’s OK. Stay on track. Rest for 30 seconds and get back on. You’re pumped up, your muscles are engaged, and your mind is focused. There’s no time to talk.Capurso Cue You don’t see this exercise very often. It’s something that old-school bodybuilders used to do. It’s really an isometric squeeze. I’m going to push two 10-pound plates together really hard. If I could push through the plates, I would. Push the plates into each other and then press out. Focus on feeling those inner-chest fibers working.Svend PressDon’t be fooled by the light weight. I could actually do this without any weight and just squeeze my hands together. It’s a good pump. Get ready for this one; it sneaks up on you.Capurso Cue We do this exercise unilaterally so we can benefit from the ascending reps. You get a little bit of a break every time you alternate arms. These small breaks and the ascending style mean you get to lift a little bit heavier, too, which is what the whole Super 30 program is about.Single-Arm Top Cable FlyeThere are no rest periods during this set. This is an all-out blitz until you hit 30 total reps for each arm by performing 2, 4, 6, 8, 10 reps with each arm.Capurso Cue Your heart rate should already be elevated because your rest time has been so short throughout the workout, but we’re not going to give it a break.Tabata jump ropeThe Tabata protocol is great because it’s high-intensity, fast, and efficient. It’s a 4-minute cardio workout, so give this everything you’ve got. You’ll jump rope for 20 seconds, rest for 10 seconds, and repeat until you hit 4 minutes total. You’re going to be sweating your ass off by the end.Capurso Cue Now it’s time to hit some steady-state cardio, but I want you to keep the intensity relatively high. The next 20 minutes will help you burn extra calories so you can lean down quickly. Go fast enough so you maintain your high heart rate, but not so fast that you quit after five minutes.StairmillRecommended For YouStacked Caps: Craig Capurso’s Heavy-Volume Shoulder WorkoutSuffering from ski-slope shoulders? Build a pair of mountainous deltoids with this heavy, high-volume shoulder session from Craig Capurso!Steel Wheels: Craig Capurso’s Heavy-Volume Leg WorkoutLegs lagging? Wheels out of air? Kick your lower body development into overdrive with Craig Capurso’s heavy volume workout!Craig Capurso Back Workout: Loaded To The MaxBig backs are wonders of the fit world, but they aren’t built in one workout. Load your latissimus for the long haul, and start building with this heavy duty workout.About The AuthorCraig CapursoVIEW AUTHOR PAGECraig Capurso is a Wall St oil trader, IFBB Pro physique competitor, Team Bodybuilding.com spokes model, Cellucor athlete, and fitness model.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Glute Workout: 6 Ways To Build Your Perfect Booty BodybuildingExercisesNutrition by DongHarlan - 22nd June 20191st July 20190 Pop onto FitBoard or the fitness board on Pinterest and you’ll soon learn that it’s all about the butt! Who doesn’t want a backside that turns heads? You can do cardio until you’re blue in the face, but you won’t build a great bum unless you do some weight training. Not sure which moves or techniques are best for building the perfect booty? We’ve got you covered.India Paulino, Tabitha Klausen, Amanda Latona, and Sara Solomon: The lovely ladies of BSN want to help you build your best booty!Here are five of the best glute training techniques and exercises you can do, including a complete workout from IFBB Bikini competitor India Paulino. Incorporate these techniques in your lower-body training regimen and you’ll be blown away by the results. A full set of glutes is in your future!1 Squat!“Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout.”Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.Tabitha Klausen, an IFBB Bikini competitor and proud owner of a great booty has some tips for squatting. “Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout,” she says. “They’re the perfect way to make sure you concentrate on using the right muscles throughout the workout.”Before each leg workout, Tabitha does 4 sets of 25 reps of bodyweight squats. She focuses on squeezing the glute muscles to get them firing and ready for her heavier lifts ahead.Tabitha recommends concentrating on form rather than weight. “Focus on feeling the form through all of your exercises rather than using the heaviest weight possible,” she says. “It’s important to feel that mind-muscle connection.”2 Go “Wide And High”Puzzled about how to grow your glutes without also building massive quads? Amanda Latona delivers the “wide and high” answer. “When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.”If you’re really looking for a challenge, Amanda also recommends lunging by stepping down from an elevated platform. This increases your range of motion, which will result in greater glute muscle fiber activation and growth.3 Build a Glute BridgeOne problem Dr. Sara Solomon sees regularly is women who are using a regimen that neglects to correct muscular imbalances. “It’s critical to follow a workout that focuses on correcting your muscle imbalances so you can avoid running into injuries,” she explains. “Most of us spend the majority of our day sitting, which further causes the glute muscles to weaken and makes us rely more heavily on our quads and hamstrings to power through our exercises.”One of Sara’s favorite exercises to correct this imbalance is the glute bridge. To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.“It’s critical to follow a workout that focuses on your muscle imbalances so you can avoid running into injuries.”Focus on using only your glute muscles to do the work. If you need a bigger challenge, put a weight plate or loaded barbell on your hips for extra resistance.4 Try Single-Leg SquatsBecause this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow.Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel.Whatever you do, squat down as low as you can.5 Do Split SquatsThe split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes.To make split squats even more difficult and thus put more stress on your booty muscles, put a barbell across your back. A barbell works better than dumbbells because your body position is optimized for glute muscle recruitment.6 Follow India Paulino’s Glute Workout!The 2013 Bikini International winner knows exactly what it takes to earn the top spot on stage. For India Paulino, that means working her glutes three times per week! “I was always very skinny,” India says, “so I had to work hard to build my glutes.” India’s glute workouts are fast-paced, intense, and effective!Here’s an example glute-building session:Glute Training Watch The Video – 06:18Triset Hyperextensions (Weighted)15-20 reps Reverse Hyperextension (Performed on Stability Ball)15-20 reps Butt Blaster15-20 repsSuperset One-Legged Cable Kickback15-20 reps Cable Hip Adduction15-20 repsSuperset Smith Machine Squat (Sumo stance)15-20 reps Bodyweight Squat (Performed on Bosu Ball)15-20 repsRecommended For YouLift Like Latona: Amanda Latona’s 5 Favorite Exercises!Amanda Latona shares her five favorite movements and adds a heavy dose of her famous sparkling personality. We’ve got the videos for you!Fitness 360: Tabitha Klausen, Model TrainsTabitha’s self-esteem issues followed her for most of her life. Learn how she beat insecurity, transformed her body, and found confidence with fitness.Fitness 360: Dr. Sara Solomon, 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.About The AuthorShannon ClarkI’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Leg Training: 8 Unique Quad Exercises BodybuildingExercisesNutrition by greettyslaple - 29th December 201826th December 20180 Vital StatsName: Cory GregoryAge: 34Height: 5’11”Weight: 185-190 lbsOccupation: Co-Founder MusclePharmFor a lot of us, leg training is pretty simple. A heavy dose of squats, leg presses, lunges, or any other torturous exercise is usually all it takes to demolish your lower body. But what happens when you fall into a rut and your quads already know what’s coming?Even worse, what happens when you get bored of your normal leg routine? More than likely, you’ll end up just going through the motions and quitting on a body part that demands your utmost attention and intensity.When you hit a lower-body wall, reach into your little bag of tricks and pull out one or more of these eight unique quad exercises! When it comes to fitness, I’m always trying to keep things different and think outside the box. My creativity usually leads to great gains. And that’s what you’ll get with these distinctive quad moves—some craziness that will take your legs to a higher level!1 German Volume Leg Extensions With A TwistFor this exercise, I put together two things most people are familiar with: leg extensions and German Volume Training, which is basically 10 sets of 10 reps for a total of 100 reps. But, I also threw in a brutal twist. You only get 10 seconds of rest between sets.Leg extensions are a basic quad exercise, but doing them for 100 reps with hardly any rest will leave your lungs burning and your quads wondering what hit them. While you’re going through the reps, you’re going to hurt. Power through and keep the rest to an honest 10 seconds—not a slow 10-count that takes 30 seconds—and you’ll be impressed.2 Close-Stance High-Bar Olympic-Style SquatI like to call these dive-bomb squats because it’s all about going really deep —ass-to-grass deep. Keep the bar high on your back—on top of your traps—and your stance close. The position of the bar and your stance will ensure that the bulk of the focus is on your quads.If you’re normally a low-bar squatter, changing the bar placement and stance will definitely be a challenge. These are great to add in at the end of a workout. Use them as a finisher and don’t be afraid to do a lot of reps.3 Track LungesThe concept of bodyweight lunges may sound simple, but I crank up the intensity to max levels. You’ll be doing bodyweight lunges for a distance of up to one mile, and no less than 400 meters, or one lap around the track.If you’re feeling really frisky, put on a weighted vest and go for a mile. It may take you up to an hour to complete, but you’ll find out how mentally tough you are in a hurry. The key is to keep moving. Don’t stop for many breaks. Push through the pain and push through the burn and the carryover to quad development and your squat strength will be massive.I basically replaced my cardio work with these track lunges and the difference was huge. I build muscle while I do cardio—that’s an ideal scenario. One final warning, though: be prepared for mad soreness.4 Frank Zane Single-Leg Leg ExtensionFrank Zane gave me this idea after I asked him about his freaky quad separation. He credited single-leg leg extensions for his great quads, but he added a few little secrets.He told me that he only did the top quarter or even half of the movement, focusing on squeezing the quads at the peak of every rep. He also explained that he did extensions without rest. He simply switched legs and went back and forth for a killer 6-8 sets of 20 reps per leg!This is an awesome finisher to any leg workout and you’ll notice how effective they are, especially when you squeeze at the top of every rep.5 Sissy SquatThis exercise might have the worst name in workout history, but let’s focus on how effective it is. It’s a lost exercise for most guys—likely due to the name—but it can blow your quads up.To perform sissy squats correctly, keep your hips up and make sure you push up through your quads. You’ll get an unbelievable pump! I recommend 20 reps for this movement, but if you want to get crazy, superset them with another exercise in this article. It will be mind-blowing, that’s for sure.6 28-Method SquatThe 28 Method takes quad punishment to an entirely new level. You’ll do it like this: perform 7 normal reps, 7 slow reps, 7 quarter-reps in the hole, and 7 quarter-reps at the top.The worst part of this method is the seven slow reps. You have to stay slow on the descent and there’s no rebound out of the hole. Stay slow out of the hole to torch your quads. The tension you’ll feel on your muscles during those seven reps is incredible.Believe me, you will need to go much lighter than you might expect, but the payoff is immense. These are a definite go-to for me when I want to get a little crazy with my quad routine.7 28-Method Leg ExtensionsWe stay with the 28 Method here, but trust me: Just because you’re doing leg extensions doesn’t make it any easier. Your quads will be screaming the entire time and the slow reps are absolutely brutal.By going slow, you take all of the momentum out of the lift and your quads work overtime on each rep. This is another perfect finisher for any leg workout.8 Russian Split Squat with quarter-rep methodThe finale in this crazy quad lineup includes another of my favorite techniques: the quarter-rep method. When you apply it to the split squat, it’s almost like you’re doing a pump fake out of the hole. Your quads fall for it every time.Every time your knee touches the floor on the way down, come back up only a quarter of the way, and then drop back down before finishing the full rep. Your quads will be wondering what the heck is going on, especially after the sixth rep. Doing 8-12 reps per leg can reap some serious benefits.Recommended For You8 AMAZING TRICEPS MOVESIf your triceps aren’t growing like you want them to, it’s time to throw in some new moves. Here are eight of my favorite triceps exercises. Add them to your workout and watch your horseshoes grow!5 WEEKEND WARRIOR WORKOUTSDon’t waste your weekends on the couch. Kick the couch to the curb and get to the gym! These five workouts will help you crank up the heat.4 MUSCLE-BUILDING MEALSAll your hard work in the gym is wasted without support from good nutrition. Here are four recipes you need to bolster your muscle-building goals!About The AuthorCory GregoryVIEW AUTHOR PAGECory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Bigger, Faster, Stronger, Happier: Learn More From Steve Cook BodybuildingExercisesNutrition by ArdisLangler - 29th December 201829th December 20180 Vital StatsTRAIN MAGAZINEThe Official Print Partner of Bodybuilding.comWebsite: https://train.magcs.com/Facebook: TRAINmagazineTwitter: TRAINmagIf you’re into fitness then the name Steve Cook should resonate with you already. Pick up any respectable fitness magazine in the world today and it’s unlikely you find a copy without a picture of his smiling face and ripped torso stirring back up at you.In 2013, he solidified his place as arguably the planet’s most sought-after fitness model. Steve Cook has the physique most fitness enthusiasts aspire toward, with a soaring international fan base, a list of blue-chip corporate sponsors, and more photo shoot requests than half of Hollywood.But what makes Cook tick? What are the training philosophies of the professional fitness model and men’s physique bodybuilder? TRAIN traveled to his home town of Boise, Idaho, for a week of training with the fitness icon. We discovered an athlete who is only getting started with his athletic aspirations.THE BASICSBorn in the middle of a family of seven children, Steve excelled at sports growing up. Cook was already in great shape after a childhood that was built around a training rewards system, like being able to watch TV after he’d finished his daily push-ups! He played football in college and eventually graduated with a degree in Integrated Studies (biology/psychology).Steve maintains that those early training memories, instilled into him from his father, are the key to staying in shape today. Cook insists that getting the basics right, no matter what your fitness level, offers the key to a healthier, fitter lifestyle, especially if your gym visits aren’t as frequent as you may wish.“As long as you stick to the basics then you won’t go far wrong,” Steve says. “Things like bench press, squats, deadlifts, pull-ups, movements that work a lot of muscle groups. If people reading this can’t get to the gym as much as they’d like, then at least make sure you do the compound exercises.Pull-Up“The basic stuff, like deadlifts, that works the back, core, legs and shoulders are essential. By sticking to those types of movements you’ll see the biggest results.”Focus on your own goals and achievements matters most, states the IFBB pro men’s physique competitor. Allowing someone else’s achievements or performance to cloud your own aspirations is a surefire way to stunt your growth.“Don’t compare yourself to other people,” Steve says. “Whether it’s in competition or just in the gym, there is always going to be someone out there with better calves or a better chest, but the minute you start comparing yourself physically to other people is the minute you’re not going to be happy with your training.“If you concentrate on your progress and getting better from month to month then you will be satisfied. The minute you start comparing everyone else’s best features to your worst features you’re in trouble. I’ve been there myself in the competition world when I’ve felt like crap because I may not have felt like I was lean enough or big enough.“The best advice I can offer is to focus on yourself, focus on your goals and achievements, and don’t allow anybody else’s progress and scupper your fitness plans.”BODYBUILDING VS CROSSFITCook doesn’t see his own fitness potential as a job, however, but more of a lifestyle. He doesn’t stereotype himself as a professional bodybuilder, rather as more of a full-time athlete, a guy who through commitment and training has provided himself with an opportunity to live his life the way he wants.Sure, it’s through conventional bodybuilding that he has found himself in the public eye. But Cook’s training regimen is so much more than pumping iron. He lives for new challenges, is determined to try anything at least once, and embraces all forms of exercise, including CrossFit.The strength and conditioning training phenom has stormed the planet in recent years, but along the way he noticed a divide between traditional bodybuilding practitioners and a generation of CrossFit devotees. However, Cook insists there’s plenty of space on the planet for both to not only coexist but even embrace one another’s core values.“There is a big issue between bodybuilders and CrossFitters, and I think there’s negativity on both sides,” Cook says. “CrossFit people say that bodybuilders don’t have functional muscle, while bodybuilders say that CrossFit is just a surefire way to get injured. But I don’t see why there has to be such disconnect.“Obviously, there are bodybuilders out there who fit the stereotype of not being athletes, just concentrating on isolation movements that don’t really do anything in regard to functionality. At the same time, there are also CrossFitters who really don’t know the technique of the lifts they are doing. But stereotyping is dangerous.“For me, I train pretty instinctively now and I always like to try new things. So I will always incorporate movements like the clean, always try things like the muscle-up, on top of my bodybuilding exercises, like biceps curls or your bench press, things like that. I like doing both.“Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life.”“I like to lift to be a better athlete and to live healthier, but yet I also like to lift to look better too . It should all just be about health. Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life. And so if I can do both and have fun doing it, as well as make progress in looks and performance, then I’m a happy guy.”So, does this mean we may even see him compete in CrossFit arena one day in the future? “I wouldn’t mind giving it a go,” Cook says. “I’m the type of guy who likes a new challenge. I’ve got my pro card and I’ve competed on the Olympia stage and while I’m not saying I am done doing that, I am also starting to look for something else to push my body.“When you are a bodybuilder, and you’ve competed on the stage, it’s easy to become depressed after a competition because you look back and you know that you’re not going to look as good as you did on the stage. So now you’re back in the gym and what are you striving for, to get bigger and leaner for next time?“What I want to do is concentrate on other goals, so I’m not obsessed just with how my body looks. I really want to look at what my body can do, and that means improving all of my best lifts through the winter. It means improving my cardiovascular system too, and getting my mile time down or going swimming more.“And by having more performance driven goals it keeps me from getting bored with my training, and that’s really something everyone can take from my own experiences. Nothing beats training with a smile on your face.”SWOLDIER OF FORTUNETraining happy is the key to keeping Cook interested. While he’ll happily play around with different exercises and programs in the gym, outside of it he’s even more adventurous.“I like trying new things for sure, and there’s no better opportunity to try new ways to work out than when you’re on the road,” Steve says. “Of course when I compete I want to be the best and I enjoy being good at something, but I also want to try everything and anything I can. There is no better feeling than taking something you’re not too good at and making it your strength.“I’ll do yoga, I go trail running, I enjoy getting out into nature especially. I enjoy getting out of the gym, opening my mind to new experiences and really living life. It’s actually as much a spiritual thing as anything else. What better way to work out than swimming in the ocean or surfing. I grew up in the mountains in Idaho so using my surroundings to stay in shape is too good an opportunity to miss.“Recently, I was over in Hawaii so I went surfing, ocean kayaking, I was running on the beach, standup paddle boarding. And this is on top of going the gym for 45 minutes every day too. And it’s all because I wanted to experience things I could only experience in Hawaii.“There’s no better way to start your day than doing something active. And then you don’t have to worry about all the little details of what you are eating, because you’re being so active and burning off everything anyway. There’s no such thing as the wrong cardio, in my opinion. As long as you’re enjoying it, then that’s it.”And right now Steve is training with a smile on his face. He’s living out of a suitcase, and has spent only around a week or two out of the last few months actually at home in Boise, due to demands for his time. But he wouldn’t have it any other way.“I was actually talking with my sister on the phone just the other day and complaining to here that I was travelling so much,” Steve says. ” But she’s a nurse back in Idaho where its five degrees and here’s me complaining while sitting in my shorts on a beach in Hawaii, so she helped me put things into perspective that’s for sure. Hotel rooms and airports are a drag, but I wouldn’t have it any other way.”Front SquatAs for his conditioning? “Right now I’d like to incorporate a lot more strength movements into my training, and do CrossFit at least once or twice a week too,” Steve says. “Trying out more of the Olympic lifts and concentrating on getting stronger are really the main focus in the off-season.“But I’ve been doing so many photo shoots that I’ve actually had to stay pretty lean this winter so my training has been a much quicker pace. I’ve been doing a lot of supersets, lots of dropsets, with not a lot of rest periods in between.”STEVE COOK WEEKLY WORKOUT Bench Press To Neck3 sets of 8-12 reps Incline Dumbbell Press3 sets of 8-12 reps Decline Bench Flyes3 sets of 10-14 reps Ball Push-Up3 sets to failure Alternate Option:Renegade RowAbs: 4 rounds to failureSelect 3 of the following exercises and do them in a circuit Hanging Knee-Up Chair Hold(isometric hold) Reverse Decline Bench Crunch Bicycle Crunch Rope Crunch Swiss Ball Crunch Pull-Up5 sets to failure Alternate Option:Rope Climb Dumbbell Single-Arm Row3 sets of 8-10 reps Close-Grip Pull-Down3 sets of 8-10 repsSuperset Reverse Fixed Bar Row3 sets to failure Dumbbell Pull-Overs3 sets to failure CardioYoga, or Trail Running Power Clean3 sets of 5 reps Seated Dumbbell Press3 sets of 8-10 reps Alternate Option:Handstand Wall Push-Up Cable Single Side Laterals3 sets of 8-10 reps Reverse Pec Deck3 sets of 8-10 reps Upright Row3 sets of 10-12 reps Alternate Option:Kettlebell Swing Shrug3 sets of 12 reps Jump Rope15 minutesSuperset Cable Curl3 sets of 10, 8, 6 reps Alternate Option:Barbell Curl Skullcrusher3 sets of 10, 8, 6 repsSuperset Dumbbell Concentrated Curl3 sets of 12 reps Alternate Option:Cable Concentrated Curl Ring Dips3 sets of 12 repsSuperset Reverse Curl3 sets of 21s Overhead Triceps Cable Straight Bar Extension(shown one-handed)3 sets of 21s21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROMAbs: 4 rounds to failureSelect 3 of the following exercises and do them in a circuit Hanging Knee-Up Chair Hold(isometric hold) Reverse Decline Bench Crunch Bicycle Crunch Rope Crunch Swiss Ball Crunch CardioJump Rope, Yoga, Swimming, or Running Back Squat3 sets of 10, 8, 6 reps Alternate Option:Front Squat Single-Leg Deadlift3 sets of 10, 8, 6 reps Leg Press3 sets of 10-12 reps Seated Leg Curl3 sets of 10-12 reps Leg Extensions3 sets of 10-12 reps CardioYoga, or Trail RunningRecommended For YouPumping Iron: Kris Gethin’s Top 3 Triceps ExercisesThe biceps are great, but the triceps are the true mass monsters of your upper arms. Carve killer horseshoes with Kris Gethin’s favorite exercises!Kizzito Ejam’s 3-Week New Year Countdown Circuit WorkoutThe three main implements in physical training are the barbell, dumbbell, and your own bodyweight. Each of these three circuits uses one tool to help you torch fat!3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!Busting through plateaus can be frustrating, but this article makes complexes seem simple. Burn fat in a hurry and expedite your progress!Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Fitness Amateur Of The Week: Jill Fortified Her Figure Physique! BodybuildingExercisesNutritionTraining MethodsWeight loss by cpegsw - 15th June 201715th June 20170 Vital StatsName: Jill DunnEmail: jill@eflownutriti…Location: MontanaAge: 29Height: 5’1″Weight: 100 lbs contest, 115 lbs offYears Competing: 3 yearsQHow did your fitnessjourney begin?I’ve always been athletic and was very involved in high school sports. After high school, life slowed down and I got out of shape. I didn’t lead a healthy lifestyle and ate poorly. I decided to make changes, got a gym membership, and quickly fell in love with working out. My friend was impressed with my drive in the gym and suggested that I compete because fitness came naturally to me. My first competition was in November 2010. I took third place and was instantly hooked on the competition life.What fitness regimen delivered the best results?I lift heavy six days per week. I train shoulders twice per week and glutes three times per week. I train abs 2-3 times per week in the offseason and increase the intensity during competition prep. For abs, I pick 3-4 different exercises and do four sets of each. I switch up exercises for variety. In the offseason, I do three HIIT cardio sessions per week that involve sprints or plyometrics. I increase the cardio as I get closer to a competition.My current program uses periodization. I used Jim Stopani’s Shortcut to Size as a guideline and tweaked it to fit my goals. I cycle different rep ranges weekly that include 12-15, 9-11, 6-8, and 3-5 reps.“I lift heavy six days per week.” Front Squats4 sets Glute/Ham Raise3 sets Weighted Step-Ups3 sets Front Lunges3 sets Glute Kickbacks3 sets Pull-Throughs3 sets HIIT Cardio30 minutes Bench Press4 sets Incline Dumbbell Press3 sets Pec Decks3 sets Smith Machine Press4 sets Dumbbell Shoulder Press3 sets Dumbbell Lateral Raise3 sets Dumbbell Front Raise3 sets Reverse Cable Flyes3 sets Cable Push-Downs3 sets Skull Crushers3 sets Dips3 sets Squats4 sets Leg Press3 sets Single-Leg Press3 sets Leg Extensions3 sets Single-Leg Extensions3 sets Jump Squats3 sets Weighted Step-Ups3 sets Weighted Walking Lunges3 sets HIIT Cardio30 minutes Wide-Grip Lat Pull-Downs4 sets Pull-Ups3 sets Straight-Arm Pull-Downs3 sets T-Bar Rows4 sets Barbell Rows3 sets Close-Grip Pull-Downs3 sets Barbell Curls3 sets Dumbbell Incline Curls3 sets Preacher Curls3 sets Romanian Deadlift4 sets Weighted Hyperextensions3 sets Stiff-Leg Deadlift4 sets Weighted Step-Ups3 sets Weighted Hip Thrusts3 sets Reverse Hyperextensions3 sets Weighted Walking Lunges3 sets Clean and Press4 sets Upright Rows3 sets Cable Lateral Raise3 sets Dumbbell Front Raise3 sets Dumbbell Reverse Flyes4 sets Barbell Rows3 sets HIIT Cardio30 minutesAmateurs Of The WeekBodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!What nutrition plan fueled your body?I eat clean year-round and stay away from sugar and processed foods. I’m currently in my offseason and stick to a 40 percent protein, 40 percent carbohydrate, and 20 percent fat ratio. I have one cheat meal per week. Egg1 egg Egg Whites4 whites Oatmeal1/3 cup Almonds1 ounce Chicken Breast3 ounces Brown Rice1/2 cup Broccoli1 cup Chicken Breast3 ounces Brown Rice1/2 cup Baby Spinach1 cup Banana1 banana Waxy Maize1 serving Optimum Gold Standard 100% Whey1 serving Unsweetened Almond Milk1/2 cup Egg Whites5 whites Sweet Potato2 ounces Optimum Gold Standard 100% Casein1 serving Almond Butter1 tablespoon Unsweetened Almond Milk1/2 cupWhat supplements gave you an edge? Multivitamins CLA L-Carnitine Fish Oil Cellucor C4 Extreme2 servings SciVation Xtend Waxy Maize Optimum Gold Standard 100% Whey Multivitamins Fish Oil Melatonin Optimum Gold Standard 100% Casein“The capabilities of the human body fascinate me.”What aspects about fitness fascinate you?The capabilities of the human body fascinate me. When I set a goal, watch changes occur, and build strength, I’m taken aback at the amazing process.What/Who motivates you to live a healthy lifestyle?I’m motivated to live healthy because of the way it makes me feel physically and mentally. I didn’t always live healthy. I’m now more energetic, happier, and motivated than ever. I love having a positive impact and inspiring others to live a healthy lifestyle.Where did you go for inspiration?I love seeing progress with each competition. I always take progress pictures and am fascinated at the changes that happen to my body. Seeing how far I came is motivating and makes me push harder. I have a great group of people in my life who are a source of support and inspiration.What are your future fitness plans?I plan to continue competing and working to attain my pro card. I’m currently in the offseason and am working to improve so I can transition from bikini to figure. My next competition will be in 2014. I want to become a full-time trainer and competition coach to inspire others.What is the most important fitness tip?Dieting is the key. Without a clean, proper diet, you will not see results from your hard work.Who is your favorite fitness competitor?Dana Linn Bailey represents beauty and strength. She’s strong and feminine. I love watching her on stage and look at her photos for motivation. She has an amazing physique and personality. She’s funny, humble, genuine, and always takes time for her fans.How did Bodybuilding.com help you reach your goals?Bodybuilding.com is where I get the majority of my supplements. I’ve been a BodySpace user for three years. It’s a good way to network and track progress. I enjoy the articles, recipes, and workouts. The exercise directory is an amazing tool. I go to Bodybuilding.com for new workout ideas and incorporate them into my program.Jill’s Top 5 Gym Tracks“Lux Aeterna” by Clint Mansell“Till I collapse” by Eminem“Not Afraid” by Eminem“Remember The Name” by Fort Minor“Levels” by AviciiCompetition History2013 WBFF Orlando Fitness Weekend – 4th Place Figure Short2012 WBFF Texas Championships October 2012 – 3rd Place Figure Short2012 NPC Big Sky Championships – 5th Place Bikini Short2010 NPC Northwest Championships – 3rd Place Bikini ShortThanksTo my sponsors, eFlow Nutrition and Max Out or Get Out Apparel, for the continuous support and belief in me. These companies are nothing short of amazing and I’m proud to represent them!About The AuthorAmateur Fitness Competitor Of The WeekVIEW AUTHOR PAGEYou could be our next Amateur Fitness Competitor Of The Week! This contest is open to both FITNESS and FIGURE competitors.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Countdown To Bigger Pecs: Craig Capurso Super 30 Chest Workout BodybuildingExercisesNutrition by InesOlivafl - 6th October 201627th October 20160 Vital StatsName: Craig CapursoOccupation: Wall St oil trader, Cellucor Athlete, IFBB Pro physique competitorWant to try one of the most brutal, effective chest workouts on the planet? Then you’re in the right place. This chest workout is a part of my Super 30 training program. I built it to help busy people get great results in the gym without sacrificing a lot of time. It’s fast, furious, full of heavy iron and short rest periods, and it will smoke your chest.Super 30 consists of six exercises all done with different repetition schemes. Each of these rep schemes totals 30 reps. If that doesn’t already sound intense enough, your rest periods are also limited to 30 seconds between sets.The lifting portion of this workout will only take you about 30 minutes. I get it, 30 minutes doesn’t seem like enough time to get results, but I promise: It’s plenty. We’re going heavy and we’re going hard. The limited rest you’ll get between sets and exercises means you’ll be moving for the entire 30 minutes. After that, you’ve got 30 minutes of cardio. Then you’re done.That’s how Super 30 works: Put an hour of hard work in the gym, maximize your time and intensity while you’re there, and then get on with your day. Sure, you’ll like the extra free time you have, but you’ll like the results even better.Don’t think it’ll work? Hit this chest workout. I guarantee you’ll come out a believer. It’s chest day, baby. Let’s grow!Craig Capurso Watch The Video – 14:53A lot of people think they move fast in the gym. This workout will teach you that you’re not moving fast enough. When you rest for 30 seconds in between pushing heavy loads, you’re going to find it’s a completely different workout than you’ve been doing. The next 30 minutes are going to be intense. If you’re not sweating, you’re doing it wrong! Reverse-Grip Decline Bench Press (shown with flat bench)Warm-up sets: work up to a heavy working weight,10 working sets of 3 reps Alternating Single-Arm Dumbbell PressWarm-up set: find your working weight, 6 working sets of 5 reps Seated Horizontal Hammer Press5 working sets of 6 reps (drop weight if needed) Seated Machine Flye3 working sets of 10 reps Svend Press2 working sets of 15 reps Single-Arm Top Cable Flye (shown two-armed)1 ascending set of 2, 4, 6, 8, 10 reps (alternating each arm) Tabata Jump Rope8 sets of 20 seconds, 10 seconds rest between sets Stairmill20 minutesCapurso Cue I put the decline bench into this workout because it targets the lower chest, but I also reversed the grip to engage the upper chest. So, this lift is a full-blown mass builder. I like doing this exercise in the Smith machine because it eliminates the need for a spotter. We’re going heavy! Using a machine is a much safer, smarter idea when you train alone.Reverse-Grip Decline Bench PressIf you know me, you know that I like starting with the heavy portion of the workout. I want to push heavy weight first when I have all the energy. So get heavy! Take a few warm-up sets to work up to a heavy working weight. We’re only doing three reps at a time, so get aggressive.Don’t forget to limit your rest to 30 seconds. It’s an essential part of this program. Keep a timer handy or a clock in your field of vision. Live and die by the clock.Capurso Cue Before you hit this 5×6 lift, do a small weight check to find your 5-rep max. Once you get there, focus on squeezing each rep and using your mind-muscle connection to move each pec individually, one side at a time.Single-Arm Alternating Dumbbell PressPush it. You only have 5 reps, so give it all you got. All the energy you expend during your rest—like picking up and dropping the weight—has been accounted for. I’m not letting you completely rest—that’s just part of the program. We’re doing our best to maximize intensity to get through these varying rep ranges.Capurso cue You might start fading a little bit here, so make sure you take an intra-workout supplement like branched chain amino acids to give your muscles some fuel and keep your endurance strong.Seated Horizontal Hammer PressIf you can’t get the required reps on this exercise, it’s time to drop the weight. I don’t want you rest-pausing—that’s not part of the program—and you’re not allowed to quit early.Capurso Cue This workout is a great way for you to gauge your body and its reaction to training with heavy volume. I recommend sitting at a machine. You can use the cables if you want, but as you get further into this exercise, you may need the assistance.Seated Machine FlyeAs the weight gets heavy, your shoulders will come into play. That’s OK. Stay on track. Rest for 30 seconds and get back on. You’re pumped up, your muscles are engaged, and your mind is focused. There’s no time to talk.Capurso Cue You don’t see this exercise very often. It’s something that old-school bodybuilders used to do. It’s really an isometric squeeze. I’m going to push two 10-pound plates together really hard. If I could push through the plates, I would. Push the plates into each other and then press out. Focus on feeling those inner-chest fibers working.Svend PressDon’t be fooled by the light weight. I could actually do this without any weight and just squeeze my hands together. It’s a good pump. Get ready for this one; it sneaks up on you.Capurso Cue We do this exercise unilaterally so we can benefit from the ascending reps. You get a little bit of a break every time you alternate arms. These small breaks and the ascending style mean you get to lift a little bit heavier, too, which is what the whole Super 30 program is about.Single-Arm Top Cable FlyeThere are no rest periods during this set. This is an all-out blitz until you hit 30 total reps for each arm by performing 2, 4, 6, 8, 10 reps with each arm.Capurso Cue Your heart rate should already be elevated because your rest time has been so short throughout the workout, but we’re not going to give it a break.Tabata jump ropeThe Tabata protocol is great because it’s high-intensity, fast, and efficient. It’s a 4-minute cardio workout, so give this everything you’ve got. You’ll jump rope for 20 seconds, rest for 10 seconds, and repeat until you hit 4 minutes total. You’re going to be sweating your ass off by the end.Capurso Cue Now it’s time to hit some steady-state cardio, but I want you to keep the intensity relatively high. The next 20 minutes will help you burn extra calories so you can lean down quickly. Go fast enough so you maintain your high heart rate, but not so fast that you quit after five minutes.StairmillRecommended For YouStacked Caps: Craig Capurso’s Heavy-Volume Shoulder WorkoutSuffering from ski-slope shoulders? Build a pair of mountainous deltoids with this heavy, high-volume shoulder session from Craig Capurso!Steel Wheels: Craig Capurso’s Heavy-Volume Leg WorkoutLegs lagging? Wheels out of air? Kick your lower body development into overdrive with Craig Capurso’s heavy volume workout!Craig Capurso Back Workout: Loaded To The MaxBig backs are wonders of the fit world, but they aren’t built in one workout. Load your latissimus for the long haul, and start building with this heavy duty workout.About The AuthorCraig CapursoVIEW AUTHOR PAGECraig Capurso is a Wall St oil trader, IFBB Pro physique competitor, Team Bodybuilding.com spokes model, Cellucor athlete, and fitness model.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...