Archive for November, 2015

30 Days of Fit Challenge

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Bodybuilding.com Articles

9 Most Underrated Arm-Training Tips

Are your sleeves sagging around your arms? Boost the brawn and size of your biceps and triceps with these critical arm-day training tips!

If you take the ignorance-is-bliss approach to arm training, you’ll probably never be tempted to educate yourself on ways to pump up your biceps and triceps size. You might wander around the gym forever with 14-inch guns, never realizing that with a little education and elbow grease, you could be sporting 16s, 17s, or even bigger pythons!

If that sounds good to you, it’s time to kick ignorance to the curb and hit the books. Start by taking a closer look at these nine sorely underrated biceps and triceps tips. As you’ll discover, knowledge is just as important as hard work when it comes to putting on quality muscle, so get started!


1

Give arms their own training day

One of the most popular ways to structure your training split is to pair a larger and smaller body part into push or pull days. It’s common to train back and biceps or chest and triceps together, and for many lifters, that works just fine. Over time, however, many people find that the second muscle group worked—arms, in both examples—doesn’t get as much training emphasis as the first.

One remedy is to do an arms-only workout on a dedicated arm-training day. With no heavy bench presses or rows done beforehand to sap your strength, you’ll be able to approach these workouts with a full tank, and undoubtedly you’ll be able to push much harder. Because you’ll be able to move heavier weights, you’ll get an enhanced growth stimulus.

To ensure full recovery, I suggest you leave at least a day before and after your arm workouts when scheduling your back, chest, or shoulders, to ensure some of the muscles don’t get trained on consecutive days. Arranging your body-part split is a little trickier, but you’ll benefit from the long-term payoff.


2

Go heavy to start your arm workout

I make this point frequently, but it’s an important one: Start your arm workout with exercises you can load up with the most weight. After your warm-ups, that means you shouldn’t go right to dumbbell curls or triceps push-downs when you can double or even triple the load on close-grip bench presses or dip machines.

With biceps, preacher curls and concentration curls are lousy places to start when you can push significantly heavier loads on standing EZ-bar or barbell curls. The exercise you choose to do first in your arm workout has a significant impact on your ultimate results, so give some thought to where you want to begin your training.

Once you’ve got the right exercise in the lead position in your routine, don’t waste the opportunity by choosing a weight that’s too light. If you’re building mass, don’t be afraid to push yourself with a load that you can complete for only 6-8 reps. You’ll get a better muscle-building and strength stimulus here than if you choose a weight you could do for high reps chasing a pump.


3

Think “angles” when it comes to biceps training

The elbows-by-your-sides shoulder-width grip should be your starting place when it comes to curling exercises. But like the basic bench press or row, there are plenty of variations to explore that can increase overall arm development.

The elbows-by-your-sides shoulder-width grip should be your starting place when it comes to curling exercises.

When your arms are in front of the plane of your torso, as when doing preacher curls, the biceps long head can’t fully stretch, so the focus shifts to the short head. Similarly, when your arms are behind the plane of your body, as when doing incline-bench dumbbell curls, the long head is fully stretched and can contract more strongly, making it the focus of the movement.

You can also shift the emphasis by changing where you place your hands when doing barbell curls. The biceps long head is located outside the short head, so using a grip inside shoulder width when doing barbell curls targets it more effectively. Taking a grip outside shoulder width, on the other hand, focuses primarily on the short head.


4

Go overhead to target your triceps long head

Every body part has a trick or two you need to learn for advanced development, and one of the more important ones for building horseshoe triceps is to take your training overhead. That’s because the bulky long head attaches above the shoulder joint, meaning it’s only fully stretched when your arms are in the overhead position. Only when a muscle is fully stretched can it contract most strongly. With your elbows by your sides, your lateral head takes on a greater portion of the load.

Arm positions in which your arms are perpendicular to your body—like when doing skullcrushers—engage the long head to a degree. As your arms move more overhead, as when doing skullcrushers on an incline bench, you’ll get even greater long-head activation.

Any triceps movement in which your arms are overhead works here. Overhead barbell, dumbbell, or cable extensions focus on the long head, and there are even some machines that can do the trick. Of note, arm positions in which your arms are perpendicular to your body—like when doing skullcrushers—engage the long head to a degree. As your arms move more overhead, as when doing skullcrushers on an incline bench, you’ll get even greater long-head activation.


5

Mix up your grip for max growth

A curl is as simple as contracting the biceps to raise a weight using an underhand grip. While that’s certainly one way to build your arms, in no way is it a complete one. That’s because the arm flexors consist of more than the biceps brachii, a two-headed muscle. The brachialis lies underneath, and boosting its size will also help increase overall arm size.

Working the brachialis means doing hammer curls in which your palms are in what’s called a neutral position and your hands face each other. Hammers can be done with a rope attached to the lower cable or holding dumbbells.

The brachioradialis, which provides thickness to the thumb side of the upper forearm, also contributes when doing hammer curls. It’s targeted when using an overhand grip during a reverse curl.

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6

Don’t flare your elbows

Nothing seems simpler than extending your elbows to target the triceps. There is, however, one hiccup that can occur along the way: allowing your elbows to flare out. Whether you’re doing push-downs, overhead extensions, dips, close-grip benches, or skullcrushers, keep your elbows in tight to place the emphasis on the triceps.

That can be hard to do—especially for bigger guys—because your elbows naturally want to flare out. When your elbows flare, the chest and shoulders can join in, reducing the effectiveness of the movement. For better isolation of the triceps, keep those elbows in tight.


7

Don’t rep as high as you can with biceps movements

Without question, the single-most common error trainees make when doing biceps is raising the weight as high as possible in an effort to go through the full range of motion. While I’m all for full-ROM training, curling the weight too high in this case is often done with an assist from the front delts.

Here’s why: With your elbows pinned by your sides, curling the weight strictly allows you to bring the weight to about shoulder height. But years of bad habits are hard to break, and for many lifters, those habits mean they push the elbows forward to raise the weight even higher.

When your elbows come forward, your single-joint movement now turns into a multijoint one that also involves the front delts. Not only does that bring in another muscle group, it now allows for a resting spot at the top of the rep as your hand is now stacked over your elbow—meaning tension on the biceps is highly reduced.

For better isolation, keep your single-joint biceps exercises just that. Be aware of the tendency to pull your elbows forward as you raise the weight. Keep ‘em pinned back by your sides for the duration of the movement.


8

It’s not all about the pump

There’s a powerful and popular belief that to be successful on arm day, you’ve got to get a (insert adjective here: wicked, monster, incredible) muscle pump. The trouble is, the “pump” is best achieved through high-rep training in which blood is flushed into the target muscle, pushing the boundaries of the muscle fascia as it swells.

Yes, that’s one mechanism for muscle growth, which goes by the name of sarcoplasmic hypertrophy. In my opinion, though, it’s best saved for the end of your workout, with your heavy training out of the way.

Heavy training elicits what’s called myofibrillar hypertrophy, in which the actual structures of the muscle fibers are damaged. Lighter training pushes fluids into the cell but doesn’t necessarily cause fundamental damage to the cell structures.

Which begs the question: Why not go for both? If you do your heavy work at the beginning of your training session and work for the pump toward the end, you can. Bottom line: Save the wicked pump for the end of your workout.


9

Increase your arm-training frequency

Larger muscle groups like legs require demanding workouts that take many days to recover from, so they’re trained just once a week. Smaller muscle groups, not so much. That’s one reason many lifters do body parts like calves and abs up to three times a week. As for the biceps and triceps, they’re the Goldilocks of muscle groups: somewhere in between.

If you’ve got the energy, time, and ambition, adding a second round of arm training that’s done over the course of your training split is easy to do so long as you plan it right.

If you’ve got the energy, time, and ambition, adding a second round of arm training that’s done over the course of your training split is easy to do so long as you plan it right. Here’s one I followed a few years back (excludes abs and calves):

  • Day 1: Chest, triceps
  • Day 2: Back, biceps
  • Day 3: Shoulders
  • Day 4: Legs
  • Day 5: Biceps, triceps
  • Days 6-7: Rest

If you do train arms twice, I like the idea of making the first one of the week very different from the second, both in exercise selection and approach. One might be heavier than the other, focus on weaknesses, employ more single-arm (unilateral) exercises, or use different intensity boosters like forced reps, dropsets, blood-flow restriction, or eccentric-focused training.

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Bodybuilding.com Articles

6 Surprisingly Salty Foods

Even common fitness staples may have more salt than you think. Here are 5 surprisingly salty foods, and some lower-sodium substitutes to reduce your salt intake!

Salt is the Dr. Jekyll and Mr. Hyde of the nutrition world. On the friendly side, this crystalline combination of sodium and chloride helps maintain fluid balance as well as proper nerve and muscle functioning. Plus, it tastes good!

On the evil side, salt may exacerbate health problems among people who are obese or have heart disease. It’s not the greatest for your physique, either. In a study published in the journal Scientific Reports, people who ate high amounts of salt were more likely to pack on body fat.1 Researchers concluded that perhaps too much sodium can alter the sensitivity that fat cells have to insulin, which encourages fat gain. Excess sodium can also lead to water retention, which triggers bloat.

High-salt foods are often low in nutrition and high in fat, which further fuels this metabolic fire of disarray. Packaged goods, fast-food entrees, and frozen concoctions are often laden with sodium to enhance taste and shelf life. In most cases, these foods are not known for their nutrient-dense, healthy qualities, but rather as convenient, easy-to-prep options.

Weighing in on Salt

While somewhat arguable, current guidelines recommend limiting sodium intake to 2,300 milligrams or less per day.2 Initial research into the many causes of heart disease cited increased sodium intake to be the major culprit behind such a heightened risk. However, more recent studies have demonstrated the opposite.

Current research suggests that higher sodium intake is not linked to an increased risk for cardiovascular disease, and either results in a lower average blood pressure or has no negative effect.3,4 Furthermore, a study in the Journal of American Medical Association found no correlation between a low sodium intake and reduced risk for heart attacks, which further debunks the negative association between sodium intake and heart disease.5

If you’re trying to cut back on sodium intake, you’ll be happy to know that roughly 65 percent of our overall sodium intake comes from the foods we toss into our grocery carts at the supermarket.

Healthy kidneys are perfectly able to handle sodium. But because obesity levels are so high, increasing the risk for numerous health complications, many individuals are watching how much salt (which contains 2,300 milligrams of sodium per teaspoon) they consume. If you’re trying to cut back on sodium intake, you’ll be happy to know that roughly 65 percent of our overall sodium intake comes from the foods we toss into our grocery carts at the supermarket.6

With such a vast majority of our intake coming from easily controllable foods, his makes for a simple change. Here’s how to diffuse a few unknown salt mines to reduce your sodium intake.

Salt Lick 1 Cottage Cheese

Bodybuilders have long been faithful to cottage cheese, owing to its abundance of muscle-building protein, which contains up to 15 grams in a half-cup serving! But whether you blend the curds into post-training shakes or scoop them up by the bowlful, that great white can hike up your sodium intake.

That same half-cup serving can deliver up to 400 milligrams of sodium. Consider searching for a low-salt option, such as Friendship Dairies, or even one that has no added salt.

Lower-sodium alternative Greek yogurt

With twice the protein levels of traditional yogurt, velvety Greek yogurt rarely has more than 95 milligrams of sodium per cup.

Salt Lick 2 Bread

Who would have thought the “staff of life” could be such a major player in our daily sodium intake? Many commercial breads supply a surprisingly high amount of sodium—100-300 milligrams per slice. Your lunch sandwich could easily provide you with a quarter of the daily recommended amount—and that’s not even counting the sodium-rich lunch meat!

One reason manufacturers make their bread so salty is that it works as a preservative to help extend shelf life. Because the salt is baked into the bread, your morning toast won’t taste salty the same way potato chips do where the salt is on the surface. And don’t assume that whole-wheat versions are any less damaging!

Lower-sodium alternative Artisanal bread

Local bakers making their loaves in small batches are much less likely to produce a product with so much sodium.

Salt Lick 3 Fresh chicken

A reliable source of lean protein, chicken is a dietary staple among the fitness crowd. But the dirty little secret of the shrink-wrapped meat is that much of it has been injected with a saltwater solution during processing. The poultry industry does this to help increase flavor and keep the meat juicy. While unadulterated chicken has only about 60 milligrams of sodium in a 3-ounce serving, the “enhanced” bird can have upwards of 300 milligrams!

To add insult to injury, the salty solution squirted into the meat adds to the weight of the meat, so you’re paying extra for this! Read the fine print for sodium levels on poultry products if you want a cleaner product. Chicken labeled “organic” is less likely to be pumped full of salt.

Lower-sodium alternative Wild salmon

With only 40 milligrams of naturally occurring sodium in a 3-ounce serving, this swimmer contains a boatload of protein and overachieving omega-3 fats.

Salt Lick 4 Peanut butter

Slather on a couple tablespoons of peanut butter and it’s possible to take in 150 milligrams of sodium. Part of the problem is that food manufactures recognize that our taste buds have learned to crave salty foods, so they are all too happy to make it present in items such as ye olde peanut butter.

If you’re concerned about your sodium intake, seek out jars that contain just nuts and no added salt, sugar or hydrogenated oil.

Lower-sodium alternative unsalted almond butter

With only a couple of milligrams of sodium, salt-free almond butter is actually slightly more nutrient dense than its peanut counterpart.

Salt Lick 5 Instant oatmeal

Sugar isn’t the only dietary culprit you have to watch for when shopping the cereal aisle. Packets of instant oatmeal often infuse your breakfast with 200 or so milligrams of sodium. In fact, the cereal aisle is full of sneaky salt smugglers.

Case in point: A serving of Raisin Bran harbors 201 milligrams of sodium, so two scoops can definitely take a bite out of your daily quota.

Lower-sodium alternative Old-fashioned rolled oats

These are sodium-free and only take a few moments of extra time to cook up. And instead of the lab-created flavors, you can then add more wholesome stuff like real berries. Stuck for ideas? We’ve got you covered with a variety of delicious oatmeal recipes that can even be prepped ahead of time.

Salt Lick 6 Prepared Salads

Understanding that customers are increasingly pressed for time when it comes to meal preparation, grocery stores are offering more options when it comes to ready-to-go salad kits. But if you aren’t careful, a seemingly innocuous salad can turn into a salt bomb.

It’s not the greens and chopped veggies that that can push sodium levels through the roof—it’s the dressing and add-ins like croutons and bacon. To make matters worse, many salad kits are prepared in-house, meaning they don’t always have nutrition labels.

Lower-sodium alternative Build-your-own salad

For your quick salad fix, pick up packages of precut plain vegetables like carrots and a bag of salad greens, which will eliminate the need for time-consuming chopping. You can then shop for a bottle of salad dressing that contains low amounts of sodium. Be careful of fat-free dressings, which often make up for the loss of fat flavor with added salt, sugar, or both.

The Spice of Life

If you’re looking to reduce your salt intake while still enhancing the flavor of your dishes, keep your spice rack well stocked. In an investigation from the University of California, San Diego, people who were showed how to incorporate more herbs and spices into their cooking consumed an average of 966 milligrams less sodium per day than those who were simply encouraged to eat a low-sodium diet.7 Herbs like thyme and spices such as smoked paprika help add plenty of flavor, minimizing the need to add salt for seasoning.

References
  1. Drenowatz, C., Shook, R. P., Hand, G. A., Hébert, J. R., & Blair, S. N. (2014). The independent association between diet quality and body composition. Scientific Reports, 4.
  2. 2010 Dietary Guidelines for Americans. (2010, December 1). Retrieved from http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf
  3. Intersalt Cooperative Research Group. (1988). Intersalt: an international study of electrolyte excretion and blood pressure. Results for 24 hour urinary sodium and potassium excretion. British Journal of Medicine, 297(6644), 319-328.
  4. Hooper, L., Bartlett, C., Davey Smith, G., & Ebrahim, S. (2003). The long term effects of advice to cut down on salt in food on deaths, cardiovascular disease and blood pressure in adults. Health.
  5. Midgley, J.P., Matthew, A.G., Greenwodd, M.T. & Logan, A.G. (1996). Effect of Reduced Dietary Sodium on Blood Pressure: A Meta-analysis of Randomized Controlled Trials. Journal of the American Medical Association, 275(20), 1590-1597.
  6. Where’s the sodium? (2012, February 7). Retrieved from http://www.cdc.gov/vitalsigns/Sodium/index.html
  7. Spices and herbs intervention helps adults reduce salt intake. (2014, March 19). Retrieved from http://newsroom.heart.org/news/spices-and-herbs-intervention-helps-adults-reduce-salt-intake


Bodybuilding.com Articles

Master The Muscle-Up In 3 Steps

A smooth, strong muscle-up is an inspiring sight, and an even more inspiring achievement. But it doesn’t happen by accident! Here’s how to get over the bar for the first time.

I’ll never forget the first time I saw a muscle-up. Though it was almost 10 years ago, it’s still fresh in my mind. I was already a successful personal trainer at the time, but it never occurred to me to even try pulling my whole torso up and over a pull-up bar until that fateful day.

I was intrigued and impressed by this new move, and due to my experience with pull-ups and dips, I assumed it would be within my capabilities. Turns out I was mistaken! In spite of my ability to pull and push my body weight for many reps, my initial muscle-up attempts ended in failure. I did not let this deter me, however. I was determined to get my muscle-up! A couple of weeks later, I finally experienced the thrill of getting up and over the bar for the first time. The view from the top is good!

Since then, the muscle-up has become one of my favorite exercises. It’s a lot of fun, and it works the entire upper body in a way that no other single exercise can, combining a push and pull along with that notoriously difficult transition phase.

Al Kavadlo Top Muscle-up Tips
Watch the video – 1:21

Though my first muscle-up wasn’t pretty, I’ve spent a lot of time improving my technique. I’ve also had the unique experience of teaching calisthenics to people all over the world since becoming lead instructor for the Progressive Calisthenics Certification in 2013. Since then, I’ve personally helped hundreds of individuals achieve their first muscle-up, which is a pretty satisfying feeling in its own right.

While there are many different muscle-up strategies, I like to keep things simple. The following three techniques are the most essential to help you achieve your first muscle-up on a straight bar. If you put in the time and effort, the path to the muscle-up kingdom is right there in front of you. Are you up for it?

1

Explosive Pull-ups

First things first: you need to be able to do at least 10 strict pull-ups before you are ready to practice toward the muscle-up. Once you’ve got that covered, the next step is to start making your pull-ups faster and more explosive.

When I teach beginners to do their first pull-up, I’m pretty strict about the amount of control that I expect to see. It’s essential to focus on form and learn how to engage your abs, glutes, and other musculature to perform clean pull-ups. Once you’re strong enough to comfortably bust out 10 clean reps in a row, you’ve earned the privilege of having fun with the rules and using momentum to pull on the bar explosively.

Once you’re strong enough to comfortably bust out 10 clean reps in a row, you’ve earned the privilege of having fun with the rules and using momentum to pull on the bar explosively.

When newcomers try this, it can be overly taxing on the joints, but if you can do those 10 strict pull-ups, you’ve likely built enough strength and stability to perform explosive pull-ups with substantially less risk of injury.

To perform an explosive pull-up, yank down hard on the bar as fast and powerfully as you can, using your entire body to generate force. Once you get a feel for this, experiment with letting go of the bar for a second at the top of your pull-up, then start working toward a clapping pull-up. When you’ve gotten comfortable with clapping pull-ups, you can use that same explosive technique to aggressively pull the bar farther down your body instead of taking your hands away.

Eventually you will be able to pull yourself fast enough and with enough force to get your elbows to wrist height or higher. Once this happens, it’s just a matter of leaning your chest over the bar and getting the timing right before you can call the muscle-up yours.

2

Straight-Bar Dips

Just like pull-ups, you need to be really good at dips before you begin working on the muscle-up. Standard parallel-bar dips are not enough, however. You need to practice doing dips on a straight bar if you want to perform a muscle-up on one. If you are accustomed to only performing dips on parallel bars, dipping on a straight bar will likely require some practice to get comfortable with.

First, you’ll need to find a way to get above the bar to begin the movement. I suggest using a step to get yourself in position or using a low bar (a barbell placed in a squat rack at chest height works, too). Regardless of which setup is better suited to your environment, once you get above the bar, the idea is to lower yourself down as far as possible, while reaching your legs forward for counterbalance. Aim to touch the bar to the top of your abdomen at first, then begin increasing your range of motion. It might feel strange at the beginning if you are accustomed only to dipping on parallel bars, so go slowly and focus on clean form. Make sure to engage your abs, legs, and glutes to prevent losing control.

Regardless of which setup is better suited to your environment, once you get above the bar, the idea is to lower yourself down as far as possible, while reaching your legs forward for counterbalance.
3

Muscle-up Negatives

In addition to building a great deal of explosive upper-body strength on the bar, it’s also helpful to learn the muscle-up from a neurological standpoint. This is where the negative muscle-up comes into play. Practicing the negative (eccentric) phase can help you get a feel for the movement pattern.

Get above the bar the same way you would for a straight-bar dip, then carefully lower yourself to the bottom of your dip position. From here, continue lowering yourself down as slowly as you can while you extend your legs forward, bracing your entire body and squeezing the bar as hard as possible. At first, you may drop very quickly, but you’ll gain control of the descent with practice. Eventually, that control will transfer into reversing the movement.

At first, you may drop very quickly, but you’ll gain control of the descent with practice.

Get Over It!

After spending some time practicing these methods, I recommend giving the muscle-up a shot. I suggest only attempting it when you are warmed up but still energized.

Don’t worry too much about sets or reps at this point. Instead, just try for one rep at a time with as much rest as you need between efforts. Think of the muscle-up as skill training, so keep your volume low to prevent from burning yourself out. In order to get over the bar, you need to be operating at full capacity, so once you start to fatigue, move on to something else.

Don’t worry too much about sets or reps at this point. Instead, just try for one rep at a time with as much rest as you need between efforts.

Don’t be discouraged if it takes a long time. The harder you work toward the muscle-up, the more satisfaction you will feel when you get there.


Bodybuilding.com Articles

Supplement Company Of The Month: NLA For Her

NLA for Her arrived in 2013 to meet a pressing need among fit-minded women. It has rapidly become a favorite for both noncompetitive lifting ladies and top-notch figure, fitness, and bikini pros!

You’d think every corner and market had been uncovered in the supplement industry already. But the truth is that half of the population—the female half— has historically been under-represented on the shelf, when they were represented at all. NLA for Her was created just two years ago to give a new choice to women embracing the challenge of getting stronger and taking control of their physiques.

The company’s vision was compelling enough to attract the attention of top female fitness icons, including IFBB figure pro Jessie Hilgenberg and fitness model Lais DeLeon, who between them have dedicated online followings numbering in the hundreds of thousands. With these recognizable faces and physiques in its corner, the company has quickly skyrocketed to success.

Bodybuilding.com spoke with co-founder Justin Matoesian as well as their superstar athlete and Team Bodybuilding.com member, Jessie Hilgenberg, about the company’s road to success and where they hope it takes them.

Q

Tell our readers how your company started.

NLA for Her started in January 2013 with a mission that still remains at the heart of our company today: to provide high-quality sports supplements for women of all fitness levels at an affordable price. We noticed back then that there were no dedicated women’s sports-supplement lines. Women were often either forced to use weaker plant and vegan-based supplements, or use men’s supplements that were often over-dosed and hard to digest.

We partnered up with Jessie Hilgenberg, and together, we took the time to truly listen to every complaint women had about the current supplements available to them. We created NLA for Her after listening to what women really wanted in their supplements.

We created NLA for Her after listening to what women really wanted in their supplements.

What is your role, and can you tell us about your background in the fitness industry?

I am the co-founder of NLA for Her. Myself and my best friend and business partner, Kevin Gundersen, started NLA immediately upon graduating from the University of Southern California. I was a collegiate track and field athlete, and I have always been obsessed with fitness and nutrition. I haven’t missed more than one day of working out since I was a 13-year-old prepping for high school football.

But besides being longtime sports-supplement consumers, Kevin and I are students of the industry. We are constantly studying what ingredients are most beneficial for performance and results. I love all things fitness and am honored that I get to wake up each day, collaborate with some of the top female fitness icons, and create quality supplements for women! Kevin and I share the same vision and work ethic, and it has helped grow NLA for Her into the largest women’s sports-supplement company in the world.

Our first athlete and the face of NLA for Her, Jessie Hilgenberg, has been a true godsend to our company. Jessie’s intelligence about fitness and nutrition is unrivaled! She has helped us develop all of our supplements, and without her, we would not be the brand we are today.

What are your top products that our readers should know about?

NLA for Her has a complete line of sports supplements for women, ranging from fat burners to gluten-free proteins to multivitamins to performance chews. Our bestselling supplement hands-down is our Shred Her fat burner, the top fat burner formulated for women on Bodybuilding.com.

Her Aminos BCAAs is an amazing supplement and one of our best sellers as well. Her Aminos has also been nominated for women’s supplement of the year in the Bodybuilding.com Supplement Awards the past two years.

Our other top-selling supplement on Bodybuilding.com is our gluten-free, lactose-free, sugar-free whey isolate protein, Her Whey, which was also nominated for women’s supplement of the year by Bodybuilding.com this past year.

Uplift, our pre-workout, is a top seller as well because it comes in three delicious flavors, it is creatine-free and sugar-free, and contains just enough stimulants to give you a wonderful sustained energy without that dreaded crash or jittery feeling.

NLA for Her: Her Whey

The Ultimate Lean Protein! 28g Of Lean Protein With Added Amino Acids.
Go Now!

Any new products in the works you’d like to tell us about?

This is actually a very exciting time for NLA for Her. We just launched a slew of new supplements, including our Performance Chews series, which is now available on Bodybuilding.com. Our Performance Chews are 20 calories per chew, sugar-free, and gluten-free. They are an amazing alternative to women who are tired of pills and powders or have problems taking those types of supplements. We now have three chews available:

  • Her Superfoods: 26 real fruits and vegetables in a delicious cranberry cherry chewable
  • Her Multi: 16 essential vitamins and minerals loaded into a delicious strawberry watermelon chew
  • Her Appetite Control: A naturally sweetened rich chocolate-flavored chewable that contains potent ingredients such as Super Citrimax Garcinia cambogia, glucomannan, and Chocamine to help regulate your appetite and satisfy cravings.

A photo posted by Official NLA For Her (@nlaforher) on

Besides our chews, we have extended our sports-supplement line by five supplements. We just released two new flavors of our Her Aminos BCAAs on Bodybuilding.com: Dragon Punch and Orange Creamsicle. Our other new supplements now available on Bodybuilding.com are:

  • Her Cleanse: complete 14-day detoxifying cleanse
  • Her Probiotics: 14-strand probiotic blend
  • Her Carnitine: premium l-carnitine/ALCAR for stimulant-free overall energy and fat loss

What do you feel are the best and worst parts of being in the supplement industry?

Hands down, the best part about being in the supplement industry is the satisfaction you feel when you hear your customers are experiencing wonderful results from your supplements. From our products helping beginners lose weight to our supplements fueling experienced NPC and IFBB athletes during their preps and competitions, it is truly rewarding to know you are producing a product that helps people change their lives for the better.

Another wonderful thing about the fitness industry is waking up each day knowing your whole life revolves around health and fitness. To me, a life without health and fitness is not worth living. I am also blessed to be able to work with such amazing athletes such as Jessie Hilgenberg, Lais DeLeon, Amy Updike, and our other Team NLA athletes.

As for the worse part, without a doubt it is disassembling stinky drink dispensers caked in protein after fitness expos!

I am also blessed to be able to work with such amazing athletes such as Jessie Hilgenberg, Lais DeLeon, Amy Updike, and our other Team NLA athletes.

Why should new customers give your products a shot?

NLA for Her supplements speak for themselves. All of our supplements are sugar-free, gluten-free, creatine-free, and were created with a woman’s true supplement needs taken into account. We were the first exclusive women’s sports-supplement company and have been consistently producing quality supplements since January 2013.

Our manufacturing process is under strict quality-control regulations to ensure every NLA supplement is created to the highest quality standards. For the past two years, NLA for Her has received multiple nominations at the Bodybuilding.com Awards, showing that customers agree NLA for Her is the best supplement choice for women.

A photo posted by Official NLA For Her (@nlaforher) on

If a customer can only afford one product, which one would you recommend?

If I had to recommend one to start out with, it would be our Uplift pre-workout. Uplift is great for giving you that energy and focus to make the most of your workouts. If you are tired and making excuses not to work out, try it and you’ll leave the gym in shock over how amazing your workout was! If you’re looking to lose weight and jump-start your metabolism, then definitely start with our Shred Her fat burner.

NLA for Her Uplift

Supports Clean & Sustained Energy For Improved Athletic Performance!*
Go Now!

Overall Rating

9
Out of 10
Excellent
As Of 11/23/2015

Go Now!

Final question. Do you want to give some shoutouts?

I want to give a shoutout to Kevin and my family for the constant support. I want to thank all of our Team NLA athletes for being awesome and representing our brand with such integrity. And lastly, I want to thank Bodybuilding.com for believing in NLA for Her when no other retail outlets did.

Athlete Interview Jessie Hilgenberg, NLA Athlete

Q

Tell us about your athletic background and role at NLA.

I grew up watching my father lift weights, run races, and play sports, so being athletic and active was always a part of my family and life. I played softball, ran track, became a certified yoga instructor, and earned my black belt in taekwondo.

When I discovered the figure division of bodybuilding, my husband, Alex, urged me to begin training to compete. I did my first figure competition in 2010 and placed second. I was hooked! I continued to compete on the national circuit until earning my IFBB professional status at the NPC USAs in 2012. I continued to compete as a top-10 IFBB figure pro until starting my family in 2013.

I’m a sponsored athlete with the responsibility of upholding the incredible reputation of the NLA for Her product line. I travel year-round with the team, meeting customers and fans face to face, introducing and educating them on the entire line of supplements.

What made you want to be a part of this company?

They are a supplement company with honest ingredients and integrity, and they stand behind and support women. Being the very first athlete to join their team back when they first started in 2012 simply went in line with everything I stand for as a woman and as a leader in women’s fitness and health.

What supplements do you currently use and why?

I currently use Her Whey (the Chocolate Eclair flavor is my favorite), Her Aminos, Uplift, Shred Her, Her Carnitine, Her CLA, Her Omegas, Her Multi, and my current favorite is the brand-new Superfood Performance Chew. It helps me get in extra vitamins and nutrients from fruit and veggies during the day!

This daily stack of supplements has helped me get back into shape after my pregnancy last year and continues to power my workouts.

Why should Bodybuilding.com customers choose NLA as their supplement company?

NLA for Her supplements are dosed for a woman’s body, so you get the appropriate amount of effective ingredients for our body size. I love that so much of the line is sugar-free, lactose-free, and gluten-free, making it appealing for women with sensitivities.

The protein powder, Her Whey, tastes incredible, bakes well, and will always be a staple in my kitchen. Not to mention it has aminos, including over 9 grams of glutamine, in every serving. This means I don’t have to stock up on additional products.

Discover The Goddess Within You

Check out NLA For Her’s complete supplement lineup!
Go Now!

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


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Official press releases from Bodybuilding.com.

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Official Press Releases by Bodybuilding.com

2015

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Bodybuilding.com Presents Alex Savva’s 12-Week Fitness Plan

A Complete Guide To Making The Best Transformation Of Your Life

Boise, ID – November 17, 2015 – Alex Savva, gym owner, personal trainer, and Co-Founder of nutritional supplement company PharmaFreak, is pleased to announce the launch of #FreakMode, a comprehensive 12-week fitness plan, compliments of the Internet’s most-visited fitness site, Bodybuilding.com.

When it comes to fitness, Alex Savva has tried it all. From competitions to challenges and everything in between, although he never found anything that helped him or his clients sustain a fit lifestyle. That’s when he decided to make a complete lifestyle program, one that enabled him to maintain a great physique all year long. It’s this complete lifestyle transformation that led Alex to creating the #FreakMode Trainer.

The #FreakMode 12-Week Trainer is a complete guide to making the best transformation of your life, no matter what your goals are. The workouts are brief, intense, and don’t require you to be in the gym six days a week. The nutrition plan can be customized to meet your needs, whether you are losing fat or gaining muscle.

You will develop a certain type of confidence from living the #FreakMode lifestyle. Understanding the passion and drive it takes to maintain that mind-blowing physique all year long, starts with you making this more than just a 12-week transformation. You’re making this a lifestyle and embracing training, nutrition, and supplementation. To fully succeed, you’ll need the synergy of these factors to create something that will change your body and your life.

To check out this remarkable and free training program, please visit: www.bodybuilding.com/FreakMode

Layne Norton’s New Fitness Program, PH3

PhD and Elite Powerlifter, Layne Norton, Shares His New 13-Week Strength Building Program

Boise, ID – November 12, 2015 – Dr. Layne Norton is an accomplished competitive bodybuilder, powerlifter, coach, and nutritional consultant. Together with Bodybuilding.com—the Internet’s most-visited fitness site, Layne is pleased announce the launch of PH3, a comprehensive 13-week fitness program.

Squat, bench and deadlift: the three big lifts. They have been and will always be the standard of strength. When dedication is applied to these three lifts, muscle will come and you will grow. Make consistent progress on the squat, bench and deadlift, and you’ll get the body you want. PH3 can help you get there.

Layne has created a new scientific take on the fundamentals. This program has the perfect balance of intensity, recovery, muscle growth, and performance to make you a master of the barbell.

Along with the release of his new trainer, Layne has also developed a line of well-formulated supplements for those who train hard. These supplements are grounded in a combination of cutting-edge and time-tested research. The ingredients found in Carbon are scientifically proven to help repair, build and maximize muscle growth. The Carbon Series is available now, exclusively at Bodybuilding.com.

To get your first look at this incredible training program, please visit: www.bodybuilding.com/PH3

Bodybuilding.com Donates Over 3,000 Meals

Healthy Meals Will Help Feed Those In Need

Boise, ID – October 7, 2015 – Bodybuilding.com—the Internet’s most-visited fitness site and largest online retailer of nutritional supplements—is partnering with Catholic Social Services to give back to a local community in Hastings, Nebraska. Catholic Social Services have been helping people in southern Nebraska since 1932; their emergency food pantries are available for individuals or families in need. Last year, Catholic Social Services food pantry gave away more than $ 850,000 in food. Bodybuilding.com hopes their donation of over 3,000 meals will help the center reach its goal.

To help feed those in need in the Hastings, Nebraska area, Bodybuilding.com will be donating their exclusive line of B-Elite Fuel meals. These healthy meals contain minimally processed, whole food ingredients with an ideal balance of premium protein, vegetables, and carbohydrates.

“At Bodybuilding.com, we live by our mantra, We Change Lives. It’s our commitment that we positively impact those around us in every way we can,” said Bodybuilding.com CMO, Peter Thornton. “Our donation will be providing 3,066 meals for the community of Hastings, Nebraska. Together, with the help of Catholic Social Services, we are hoping to make a difference within this community.”

The B-Elite Fuel meals have recently been reformulated with the new launch of B-Elite 2.0. Since the initial launch in 2013, the B-Elite Fuel line has been setting the standard for convenience foods. These healthy, clean, frozen meals are easy to order and delivered right to your door.

With the new B-Elite Fuel meals, here’s what you can expect:

  • Healthy and delicious macronutrient balanced meals
  • Ample portions to satisfy your hunger
  • New streamlined packaging heat trays, feature individual protein and carb compartments
  • Affordable price point
  • Newly added protein pancakes will be round out the list of 12 delicious menu items

The B-Elite Fuel line boasts a 9/10 rating and is ranked in the 15 top selling products on Bodybuilding.com.

To order the new B-Elite Fuel 2.0, please visit: http://www.bodybuilding.com/store/b-elite-fuel/essential.html

New Fitness App From PhD Is Sure To Get You Ripped

Dr. Jim Stoppani, PhD in Exercise Physiology, Shares His Knowledge on How to Gain Muscle and Lose Fat in His New Free App

Boise, ID – October 06, 2015 – Created from one of the most popular training programs on Bodybuilding.com; the new Jim Stoppani’s 12-Week Shortcut to Size App is free and available for both Apple and Android devices.

Dr. Jim Stoppani has devoted his entire career to the science of muscle building. Science applied from the labs and tested in the gym, fuel the wildly popular and effective Jim Stoppani’s 12-Week Shortcut to Size program. The new app includes complete workouts, detailed meal plans, a complete supplement guide and how-to videos.

Jim Stoppani knows the science behind the muscle. He received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, Stoppani served as a postdoctoral research fellow at Yale University, where he investigated the effects of exercise and diet on gene regulation in muscle tissue. On top of that Jim has had thousands of articles published, has been a co-author on the New York Times Bestseller list and has been the personal trainer to such celebrities as LL Cool J, Dr. Dre, Dwayne “The Rock” Johnson and Mario Lopez.

Since it’s release the Jim Stoppani’s 12-Week Shortcut to Size program on Bodybuilding.com has had over 71 million page views and shared socially over 25,000 times. Jim has helped thousands of people lose fat and gain muscle through his program.

Lenny Foderaro is one of those people. Lenny joined the military at a young age and was very active. When he retired at the age of 37, he had lost the will to remain physically fit. Over the years Lenny’s weight skyrocketed to 290 pounds and he was on the fast track to certain death. Lenny decided it was time to make a change, that’s when he started the Shortcut to Size program. Today, at age 53, Lenny has lost 73 pounds and is grateful he found Jim’s program.

Now it’s easier than ever to have Dr. Jim Stoppani’s science backed program at your fingertips. You will be able to access 80+ daily workouts with instructional videos and tips, track your progress of each workout, find recommended supplements, and access your detailed meal plan.

To download the new app, please visit the Apple App Store or Google Play. If you would like to know more about Dr. Jim Stoppani and see additional transformations, please click here.

6-Week “Duel” Partner-Based Fitness Program

Designed Specifically for Training Partners to Build Muscle, Strength and Competitive Drive

Boise, ID – October 5, 2015 – Bodybuilding.com—the Internet’s most-visited fitness site and largest online retailer of nutritional supplements, along with MuscleTech, are pleased to bring you DUEL, a 6-week partner-based training program.

DUEL is a muscle-building plan that will help you increase strength and put on quality muscle mass. The first of it’s kind; DUEL is specifically designed for training partners. In this 6-week program, you’ll also learn to about proper nutrition and supplementation.

Performance coach and MuscleTech athlete Marc Megna will guide you through the 6 weeks. He’ll show you how to perform the various training techniques you’ll encounter throughout this trainer and demonstrate the best ways to assist your partner through difficult movements and lifting protocols. In the 6 weeks, you’ll learn the best ways to utilize a training partner and how to be a better training partner yourself. With the DUEL trainer, you’ll never grow alone.

To get your first look at this incredible training program, please visit: www.bodybuilding.com/Duel

Your Voice Matters

Cast Your Votes for the 2015 Bodybuilding.com Supplement Awards

Boise, ID – August 3, 2015 – Bodybuilding.com—the Internet’s most-visited bodybuilding and fitness site and the largest online retailer of nutritional supplements is proud to announce that voting for the 11th annual Bodybuilding.com Supplement Awards is now open. This prestigious award recognizes the best products and brands in the fitness and supplement industry, all according to the fans. Last year, over 3.3 million votes were cast from across the world.

“Being nominated for a Bodybuilding.com Supplement Award is quite an accomplishment,” explains Bodybuilding.com CEO, Ryan DeLuca. “Nominees are the most popular brands and products on our site. And it’s the public who chooses the final winners. Winning a Bodybuilding.com Supplement Award means that supplement users have deemed that brand or product the most trustworthy and effective of its kind.”

Winners will be determined via an online voting system that will live on Bodybuilding.com August 3, 2015 – August 9, 2015. Results will be announced on August 31, 2015.

This year’s Bodybuilding.com Supplement Award categories are as follows:

  • Brand of the Year
  • Packaging of the Year
  • Supplement of the Year
  • Best Tasting Protein of the Year
  • Exclusive Product of the Year
  • New Brand of the Year
  • Most Innovative Brand of the Year
  • Women’s Product of the Year
  • Breakout Brand of the Year
  • Protein Powder of the Year
  • Isolate Protein of the Year
  • Weight Gainer Supplement of the Year
  • Casein Supplement of the Year
  • Protein Bar of the Year
  • Pre-Workout Supplement of the Year
  • Amino/Recovery Supplement of the Year
  • Creatine Supplement of the Year
  • Fat Loss Supplement of the Year
  • Multi-Vitamin Supplement of the Year
  • Clothing and Accessory Brand of the Year
  • International Brand of the Year
  • New Product of the Year

Cast your votes now, and receive 20% off all nominated products at Bodybuilding.com! To vote now, please visit; www.bodybuilding/Awards.

“True Muscle” Fitness Program

NFL Player, Steve Weatherford and Expert Trainer, Nick Tumminello, Team Up to Bring You an Intense 9-Week Trainer

Boise, ID – July 28, 2015 –NFL’s Steve Weatherford, aka the most ripped man in football, along with expert trainer Nick Tumminello, have teamed up with Bodybuilding.com to bring you a truly unique training plan, titled True Muscle. This 9-week hybrid-training program will improve your athletic performance, boost your conditioning, and pack on slabs of quality muscle.

If you’re ready to build the physique of your dreams and get better at every athletic pursuit in your sights, then you’re ready for True Muscle. It’s not easy, but it is extremely effective. It will challenge you on multiple levels, but that’s how it will make you grow.

This program is broken down into three phases:

  • Hypertrophy
  • Strength and Power
  • Hybrid Conditioning

There are only three to four workouts per week and each workout will only take an hour of your time, leaving you with no excuses to get in a solid workout.

There’s a reason why the New York Giant’s Steve Weatherford is called the most ripped man in the NFL. He didn’t get his physique by sitting around and wishing for it. Steve worked hard and now you can get the inside secretes to having a body like his. Steve likes to say, “I’m not a football guy who loves fitness, I’m a fitness guy who plays football.”

To get your first look at this incredible training program, please visit: www.bodybuilding.com/TrueMuscle

350 Pounds Lost and Counting

Jesse Shand’s Incredible Weight-Loss Journey

Boise, ID – July 16, 2015 – Imagine not leaving your house or seeing your friends for years. Imagine not bathing in nearly that long because your body had grown so enormous that it could no longer fit in the shower. That’s where Jesse Shand found himself in 2013.

The 26-year-old found himself weighing close to 700 pounds. He spent much of his day playing video games and trolling the Internet. This life of unhappiness led to extreme negativity, which then would ultimately lead to his 300-pound weight loss.

Jesse’s transformation started by accident. He wanted to get a rise out of the bodybuilding types and so he posted a thread on the Bodybuilding.com forum titled, “Ask the fattest man on the forum anything.” He also posted pictures of his then tremendously obese body. He waited eagerly for the backlash. Instead the forum members wanted to help Jesse. Together, Jesse and the other members devised a plan to help him lose weight and get healthy.

Jesse made his transformation public, using the Bodybuilding.com forums as a sort of digital diary. To this day Jesse’s transformation journey remains one of the most popular threads.

The support from the forum members, coupled with small changes to his diet, made all the difference. He recalls that dinner at one point would normally have been composed of eight chicken quesadillas and an entire pack of cheesy-flavored rice, but one night he willingly opted for seven quesadillas and only half the pack of cheesy rice. For someone who was used to eating a certain amount, these changes added up significantly.

As Jesse’s physical fitness improved from his initial concerted efforts, he continued to challenge and push himself. After graduating from walking indoors to walking outdoors, Jesse began to work up to walking 5 miles at a time. When that wasn’t far enough, he got himself a bicycle. Soon, he had shed enough weight to slide in behind the wheel of his car and drive for the first time in many years. The biggest game changer arrived in the form of a gym membership, which some forum members helped him get. Jesse quickly found a new home there. Racquetball, weightlifting, cardio, basketball, swimming—you name it, he did it or tried it.

To say that Jesse’s newfound love of fitness changed his life is an understatement. In many ways, it saved his life. “I started going out and being social again,” he says. “I joined a poker league and have made new friends. I took my mother to go see a Broadway show—all kinds of things I was sure I would never get to do again!”

With Jesse’s weight-loss success thanks in large part to his amazing support network, he urges other aspiring transformers to seek out support.

“Having yourself surrounded by like-minded people helps you develop good habits and learn new things,” he says. “The encouragement you give each other really can help you on days when your heart just isn’t in it. And those days will come. Don’t face them alone.”

To get Jesse’s training, nutrition and supplementation program, please visit: http://www.bodybuilding.com/fun/350-pounds-and-counting-jesse-shands-incredible-journey.html

2015 Bodybuilding.com $ 200,000 Transformation Challenge Winners Announced

Boise, ID – June 2, 2015 – This January, Bodybuilding.com — the Internet’s most-visited fitness website – kicked off it’s fifth annual Transformation Challenge. With the largest prize to date, the $ 200,000 contest attracted an astonishing 57,327 entrants from all around the world. The male and female winners each took home $ 80,000 in cold hard cash. And for the first time in the contest’s history, a ‘People’s Choice” prize was awarded.

The annual 12-week challenge was designed to motivate and incentivize participants to achieve their health and fitness goals. Motivated and ready to rock, this year’s winners dropped a whopping 115 pounds, which equated to a loss of over 40% body fat. Overall, participants in the challenge shaved nearly 35,000lbs from their waistlines. Of those who entered the challenge, 474 of those who could be classified as obese finished the contest at a healthy weight.

‘Our biggest competition is the couch and we want to beat it in a big way,” said Bodybuilding.com CEO and founder, Ryan DeLuca. ‘We want to empower, facilitate, and cultivate positive change. It’s our mission to fight obesity and disease, bad habits, poor health and most importantly, the couch. We are here to push people to reach their peak potential,” states DeLuca.

With so many participants in this year’s challenge, picking the overall male and female winner was a daunting task. A team from Bodybuilding.com combed through thousands of profiles to discover two individuals that stood out from all of the amazing transformations: Chandler Camden of Park Hills, MO, and Nina Nam of Santa Monica, CA. You can check out their epic reaction when we surprised them with gym bags full of cash here: $ 200,000 Winner Surprise Video.

2015 Male Winner, Chandler Camden:

After serving his country for 14 years, Chandler ballooned up over 250 pounds since his honorable discharge. He battled with his weight and was tired of all the yo-yo dieting. It seemed like every time he would lose some weight he would put it all, if not more back on. ‘I was pretty much sick of how I looked and felt. I decided to lose weight and managed to lose about 70 pounds in one year. Then things in my life started going downhill, and once again, I found myself in a yo-yo situation,” commented Chandler.

His motivation came from his wife, ‘On January 5th, 2015 I got married to my wife Erin, and I knew she deserved a better me.” Erin encouraged Chandler to enter the Bodybuilding.com $ 200,000 Transformation Challenge and together they devised a program that would keep him on track for the next 12 weeks. Chandler states, ‘I threw myself mentally and physically into my transformation with everything I had. I was constantly adjusting my plan to ensure progress. I became more self-motivated as time went on due to the positive changes I was experiencing both physically and mentally.”

In just 12 weeks Chandler lost an astounding 41 pounds and 11.5% body fat. He is truly unrecognizable to his friends and family. Chandler not only changed his body, but he also improved his health, as well as his outlook on life, and gained the confidence he’s been missing. To see Chandler’s stunning transformation photos, please visit his BodySpace at http://bodyspace.bodybuilding.com/chancam77/

2015 Female Winner, Nina Nam:

When talking about her weight loss journey, Nina was sick and tired of being unhealthy, ‘My lifestyle and bad habits were making me depressed,” she recalls. Soon Nina was overwhelmed by negative thoughts, wanting to feel empowered and energized, Nina craved feeling alive once again. When asked about struggles and obstacles she overcame during the challenge, she commented, ‘The hardest part was quieting my mind, calming down, and focusing on the things I needed to do.”

Nina knew she wanted to win. ‘I was so crazy about wanting to do this before the challenge even started.” There were times during the 12 weeks that she felt tired and exhausted, but she knew giving up wasn’t an option. ‘During those dark moments when I wanted to quit I discovered I had a deep, emotional drive to prove to myself that I wasn’t a loser.”

Over the 12-week challenge Nina lost a total of 21 pounds and 14% body fat. To see Nina’s remarkable before and after pictures, please visit her BodySpace at http://bodyspace.bodybuilding.com/gratefulBEAST/

2015 ‘People’s Choice” Winner, Luke Petersen:

This is the first year with a ‘People’s Choice” category. This new addition has given a voice to the people and awards contestants based on what their fellow competitors deem as prize worthy. The ‘People’s Choice” winner voted on from the pool of top finalists. In the end, Luke Petersen of Utah took home the $ 40,000 prize. This 35-year-old husband and father lost an incredible 53 pounds and 15% body fat. In a heartfelt reply, Luke stated, ‘It makes me really emotional to know how many people I’ve connected with, not only through this challenge, but over the years as well. I’m so grateful to have such a wonderful support system that was genuinely excited for me.” To see Luke’s winning before and after pictures, please visit his BodySpace at http://bodyspace.bodybuilding.com/writelukehere/

For more information on the Bodybuilding.com $ 200,000 Transformation Challenge, please visit http://www.bodybuilding.com/200K.

Ashley Conrad’s Clutch Life

Real-Time Fitness Program That Will Help You Get Fit For Life

Boise, ID – May 05, 2015 – True fitness is not short lived; it’s a lifelong commitment you make to yourself for your health and well-being. Bodybuilding.com, the Internet’s most-visited fitness site and largest online retailer of nutritional supplements, along with celebrity trainer, Ashley Conrad, are proud to bring you Clutch Life. The new comprehensive trainer is the first of it’s kind on Bodybuilding.com where you are able to follow in real-time. Watch from your tablet, computer or phone, and workout in the comfort of your own home, on the road, in a park, or at the gym. Best of all, many of these workouts are less than an hour, so you can get on with your busy day.

Ashley Conrad is a world-renowned, nationally recognized fitness and nutrition expert. Her innovative methods, trademark style, and no-holds-barred approach to transforming the body have garnered her a loyal following of top professional athletes, music moguls, runway models, and A-list celebrities. Ashley broke onto the training scene with her world-renowned program: Clutch. With the ability to transform the body in a matter of seven days, Conrad quickly rose to the top of the Hollywood training game, becoming the go-to trainer for celebrities such as Bradley Cooper, Kate Hudson, P. Diddy, and Penelope Cruz.

This 28-day program will have Ashley and the Clutch Bodyshop team working out side-by-side with you. Each day of the trainer includes real time workout videos, as well as detailed nutrition and supplementation plans. This program comes complete with healthy recipes. The Clutch Life is all about balance. That’s why these workouts are short, effective, and intense. The workouts in this plan are designed to help you build muscle and burn fat. Clutch nutrition and supplementation philosophy is built upon the idea that fueling your body with natural, easily digestible, nutrient-dense food brings the best physique and performance results.

To get your first look at the Clutch Life Trainer, please visit: www.bodybuilding.com/ClutchLife

Bodybuilding.com Recieves Honorary Mention for The 19th Annual Webby Awards

Awarded in the Health and Fitness App Category

Boise, ID – May 04, 2015 – Bodybuilding.com—the Internet’s most-visited fitness site and largest online retailer of nutritional supplements—is proud to announce their honoree mention for the 19th Annual Webby Awards in the Health & Fitness App category. Bodybuilding.com was recognized for the free BodySpace app available on both the Android and iOS platforms.

The BodySpace app provides users with one of the largest resources for top-rated training programs and exercises, fresh content, as well as one of the largest social online communities of fitness enthusiasts. With more than 9 million members, BodySpace helps users start, maintain, and achieve their fitness goals. In the past year, members of BodySpace have tracked nearly 6,000,000 workouts, hoisted 94,000,000,000 pounds, and performed over 700,000 hours of cardio, resulting in 2,000,000 pounds lost.

Unlike any other fitness app, BodySpace allows you to select a training program that fits your individual needs. Whether you’re new to fitness, a seasoned vet, want to lose fat or gain muscle, there’s a step-by-step program for you. If you’re not ready to commit to a full workout program, you can simply build your own using an extensive database of more than 700 specific exercises. Once you have identified your program, the app helps you track your workouts. Giving you the tools to help you achieve your health, fitness, and appearance goals, the BodySpace app includes detailed pictures and videos of thousands of exercises.

The Webby Awards honor excellence on the Internet, including Websites, Interactive Advertising & Media, Online Film & Video, Mobile & Apps, as well as Social. The awards are considered the international leaders in their respective categories. The New York Times hails these awards as the ‘Internet’s highest honor.” The BodySpace app was among 6 other honorees, representing the top 20% of all work entered that exhibits remarkable achievement.

‘We are thrilled to be named a Webby Honoree this year for the BodySpace app,” said David Montz, Vice President of Engineering at Bodybuilding.com. ‘It’s an incredible achievement to be placed in the top tier with so many amazing health and fitness apps. What sets the BodySpace app apart is that it’s easy to use, chock-full of amazing training programs and is 100% rooted in social accountability.”

For more information about the Webby Awards, please visit: http://www.webbyawards.com/

Bodybuilding.com and MusclePharm Launch The New Hardcore Series

A New Line of Doctor Formulated Supplements

Boise, ID – March 17, 2015 – Bodybuilding.com—the Internet’s most-visited fitness site and largest online retailer of nutritional supplements—and MusclePharm®—a scientifically driven, performance-lifestyle sports Nutrition Company—are proud to release a new line of fully-dosed and proprietary blend free supplements that are focused on the educated weightlifter. The MusclePharm Hardcore Series is available now, exclusively at Bodybuilding.com.

MusclePharm Hardcore Series is the most powerful, cutting-edge line of supplements on the market. They are doctor formulated and made with no proprietary blends. The labels are completely transparent to ensure your getting exactly what is written on the bottle.

The MusclePharm Hardcore Series includes:

  • Wreckage™: This is the most advanced pre-workout product packed with the best ingredients and no proprietary blends, with 6 grams of Citrulline Malate, 4 grams of L-Leucine, and 3 grams of D-Aspartic Acid.
  • Gainz™: The new post-workout is designed to fuel recovery and build muscle. Gainz is fully-dosed with 6 grams of Branched Chain Amino Acids (BCAAs), 2 grams of CarnoSyn® Beta-Alanine, and 2 grams of Creatine HCL.
  • Whey Diesel™: This delicious protein powder helps add size and assist with a faster recovery. Designed with the optimum balance of 15 grams of Whey Isolate and 10 grams of Whey Concentrate, and 5 grams of glutamine, Whey Diesel is designed to boost athletes’ strength.

‘MusclePharm is one of the best supplements on the market,” said Ryan DeLuca Bodybuilding.com’s CEO and founder. ‘What truly sets MusclePharm apart is their quality controls, which ensure customer safety, as well as the time they spend on research and development. This is what’s really going to distinguish the Hardcore supplement series from other lines out there.”

To get your first look at the Hardcore series by MusclePharm sold exclusively at Bodybuilding.com, please click here.

Post-Pregnancy Trainer

Jamie Eason, One of the Most Recognizable Figures in Fitness is Proof You Can Get Your Pre Pregnancy Body Back

Boise, ID – March 3, 2015 – When you bring a new life into this world and expand your family, it can turn your world upside down and force you to reprioritize—especially when it comes to your health and fitness. A new baby brings a mountain of new responsibilities, but when you’re ready to tackle your health and fitness goals, Bodybuilding.com and Jamie Eason want to help.

Bodybuilding.com—the Internet’s most-visited fitness site and largest online retailer of nutritional supplements—along with Jamie Eason—one of the most recognizable faces in fitness—are pleased to bring you Jamie Eason’s Post Pregnancy Trainer. In the new comprehensive program, Jamie guides new moms from their early stages of motherhood into the best shape of her life.

Jamie delivered her son August, via caesarean section in 2013. The road to recovery was long and much harder than she anticipated. Jamie took it one day at a time and started incorporating light activity into her everyday routine. She soon found herself getting stronger and having more energy. Now that she has got her body back, Jamie wants to share her proven method with other new moms.

The Jamie Eason Post Pregnancy Trainer moves at a pace the new mother is comfortable with. Starting as early as she gets the ‘green light” from her physician to start a fitness program. Jamie, with the help of Sheila Dugan, MD, will help guide moms through a free 12-week plan to get them back to their pre-pregnancy body.

Here’s a breakdown of the program:

  • Months 1-3 – It’s important not to rush into things. With this in mind, the program is designed to start when you’re ready. Your primary goal is taking care the baby and when it’s time, Jamie will help you build your back your strength and take you on daily walks.
  • Months 4-6 – In an effort to work with your busy schedule, circuit style training will fire up your metabolism and work the most amount of muscle possible in a short amount of time.
  • Nutrition – Simple strategies to diet and nutrition are outlined to add predictability to your eating habits during this crazy time. Here Jamie dispels common post-pregnancy myths and outlines a well-defined nutritional approach to working your way back to fitness.
  • Supplementation – To help fill in the gaps where your nutrition is lacking, supplements can be an important part of any fitness plan. Jamie will teach you what you need to know about protein and other popular and safe supplements to take.
  • Time Management – Getting is a challenge all on it’s own. Combing that journey with the path of the new mom is exceptionally difficult. Here, Jamie makes calculated suggestions on how to manage expectations, prepare your space, and helps you set priorities, and share responsibilities with the family.

To lean more about Jamie Eason’s free Post Pregnancy trainer, please visit: www.bodybuilding.com/PostPregnancy

The Internet’s Most Visited Fitness Website is Coming to Portland

March 2, 2015 – Bodybuilding.com is thrilled to announce the opening of its new corporate office in Portland’s chic Pearl District. Founded in Boise, ID, Bodybuilding.com’s new corporate expansion will help the growing company hire top tech talent from the renowned Silicone Forest.

New talent, locally based in the Portland office, will be working on projects designed to help and improve the experience of the 30 million unique visitors who turn to Bodybuilding.com every month. As the Internet’s top destination for health and fitness information, Bodybuilding.com provides the tools people need to achieve their health, fitness, and appearance goals, all for free.

‘Building a successful business from the ground up requires revolutionary ideas,” says Bodybuilding.com founder and CEO Ryan DeLuca. ‘We believe in taking an aggressive approach to bring these ideas to life. Innovative thinking has fueled our ability to grow from a simple website selling creatine to a complex online resource with thousands of products, a wealth of fitness information, and a thriving online community.”

With over 9.4 million registered users, Bodybuilding.com’s fitness social media platform and workout-tracking app, BodySpace, is the largest of its kind. The new team member additions from the Silicone Forrest will be working on projects to revolutionize how people get fit. Bodybuilding.com’s mantra, ‘we change lives,” is more than just a saying; it’s a mission.

Of course, the proof is in the high-protein, low-fat pudding, which takes form from the thousands of amazing transformations fueled by Bodybuilding.com’s comprehensive weight loss and muscle building plans. Check out some of these incredible stories in the Motivation section of the website: http://bbcom.me/1nmRcjb.

In 2014 alone, BodySpace members tracked 6 million workouts, hoisted 94 billion pounds, and performed over 700 thousand hours of cardio, resulting in a total weight loss over 2 million pounds.

Next-Level Service

Bodybuiding.com’s New Fulfillment Center in the UK Opens This April

Boise, ID – February 28, 2015 – Bodybuilding.com—the Internet’s most-visited fitness site and largest online retailer of nutritional supplements—is proud to announce the opening of a new fulfillment center in Dunstable, England. Previously, Bodybuilding.com has been servicing Europe from a third party fulfillment center in the Netherlands. Bodybuilding.com’s transition into the United Kingdom will allow for vast delivery improvements for our customer in the UK and the rest of Europe.

In the United States, Bodybuilding.com is part of an elite group of retailers that have been awarded the Bizrate® Circle of Excellence Platinum Award. Customers in the UK will now receive the same level of service experienced by US customers and 98% of shipments will deliver next day (next day delivery available 7 days a week).

‘Our goal is to deliver the best customer experience possible and this fulfillment center will be able to help us do just that,” said Bodybuilding.com CEO, Ryan DeLuca. ‘We are thrilled to be onboarding such talented professionals in the UK and with their help deliver the best possible user experience, all while ensuring our customers are the healthiest versions of themselves.”

Bodybuilding.com delivers a unique online experience to its 29 million unique monthly users. It is the world’s number one online sports nutrition store, delivering to over 155 countries and carrying over 13,500 products, but more importantly, Bodybuilding.com is the destination for information and motivation on health, fitness, and nutrition. Bodybuilding.com features over 25,000 articles and over 10,000 videos to help everyone with their health and fitness needs, whether they are new to fitness or a long time veteran.

Home of the Internet’s largest online fitness social media platform BodySpace, Bodybuilding.com brings a truly holistic experience to those looking to achieve their goals. With over 9,400,000 members, BodySpace is the world’s largest social fitness network. In 2014, members of BodySpace have tracked nearly 6,000,000 workouts, hoisted 94,000,000,000 pounds, and performed over 700,000 hours of cardio, resulting in 2,000,000 pounds lost.

Bill Philips: Back To Fit

Master of Transformations, Bill Phillips Has Teamed Up With Bodybuilding.com To Get You In The Best Shape Of Your Life

Boise, ID – February 24, 2015 – Transformation expert Bill Phillips has trained and inspired pro athletes, celebrities, as well as millions of people around the world to become their best self. His best selling book, Body-for-LIFE has sold over six million copies worldwide and spent five years on the New York Times Best Seller list. Bill’s new comprehensive transformation program, Back to Fit is available now on Bodybuilding.com, for free.

Bodybuilding.com, the Internet’s most-visited fitness site and largest online retailer of nutritional supplements, along with transformation guru Bill Phillips, are proud to bring you Back To Fit. This is a guide on becoming the most energetic, healthiest version of yourself, no matter your age.

After suffering a catastrophic injury to both of his legs a few years ago, Bill was immobilized and bedridden. Finding himself uncharacteristically overweight, Bill was in need of a transformation himself. Using his tried-and-true methods, he lost over 40 pounds. Now at the age of 50, Bill is back to the best shape of his life and wants to help others do the same.

I’ve been in love with helping people get fit for the vast majority of my life. I’ve spent years learning everything I possibly can about training, nutrition, supplementation, motivation, and all the essential components of transformation. This love has led me to train pro athletes, celebrities, and millions of people around the world. It also forms the foundation of my 12-week Back to Fit transformation program.” – Bill Phillips

Back-to-Fit guides your fitness journey with truly holistic approach. This free program focuses on the following:

  • Training – Based on basic exercises and a proven methodology that will make you stronger, burn fat faster, improve cardiovascular health, and increase energy levels, all in just 25 minutes a day.
  • Nutrition – You’re not going to learn how to ‘diet,” you’ll walk away with a knowledge of how to eat for life.
  • Recipes – Food is fuel; the cleaner you eat, the better you will perform both in and out of the gym. Eating clean doesn’t mean being deprived of what you love. Have no fear; Bill has put together a collection of satisfying meals and delicious desserts.
  • Supplementation – By giving your body the right amount of nutrients, you can stay healthy, longer. This approach to supplementation will allow you to reach your fitness goal faster.
  • Motivation – Getting fit takes more than just good nutrition and a solid workout regimen, it also takes a positive mindset.

To lean more about Bill Phillips’ free 12-week trainer Back-to-Fit, please visit: www.bodybuilding.com/BillPhillips

Bodybuilding.com and Automated Insights Partnership Announcement

Personal Training Gets an Automated Upgrade BodySpace App Offers Personal, Encouraging Workout Narratives

Boise, ID – February 10, 2015 – Bodybuilding.com—the Internet’s most-visited fitness site and creator of the popular BodySpace app—is proud to announce its partnership with Automated Insights (Ai), the world leader in producing narrative content from Big Data. Together, Bodybuilding.com and Automated Insights (Ai) will deliver personalized workout summaries to every one of their users.

Ai’s natural language generation platform, Wordsmith, turns each use’s workout data into a plain-English email with the motivating tone of a personal trainer. Wordsmith’s narratives offer insights on progress, encouraging users to keep working toward their fitness goals.

Chris Anderson, Bodybuilding.com’s Personalization Program Manager, says users have responded well to the workout summaries. ‘The phrase I keep seeing over and over again is ‘this is so great, so motivational, I want to get back in the gym today,’” he says. ‘That’s exactly what we hope to accomplish.”

Known for automatically writing fantasy football recaps for Yahoo and corporate earnings stories for the Associated Press, Ai CEO Robbie Allen says health and fitness is an important application of the company’s technology. ‘By writing human-sounding narratives from unique user data, Wordsmith puts the ‘personal’ in personal fitness.”

Jamie Loehr, Bodybuilding.com’s Senior Vice President of Ecommerce, predicts automated content will play an expanded role in the future. ‘We can imagine narrative recaps covering nutritional activity and even a user’s activity with Bodybuilding.com content,” he says. ‘We have a long personalization roadmap, and it’s great to have Ai’s Wordsmith in our toolbox.”

Bodybuilding.com Launches True Grit

A New Line of Science Based Supplements

Boise, ID – January 27, 2015 – Bodybuilding.com—the Internet’s most-visited fitness site and largest online retailer of nutritional supplements—is proud to release the most science-based, research-backed, results-oriented supplement line available, True GRIT.

The new line, True GRIT includes the following:

  • Whey protein powders to support muscle building.
  • Pre-workout powder for improved workouts.
  • A test booster to support healthy testosterone levels.
  • A thermogenic to help support body composition.

‘Each True GRIT supplement contains premium and fully dosed ingredients, so there will never be a question of what you’re putting in your body,” stated Ryan DeLuca, founder and CEO of Bodybuilding.com. ‘True GRIT is backed by today’s best science and research to bring you the best products possible.”

True GRIT is unlike any supplement because it was made for the true athlete in mind. It was created from advanced supplement research, using clinical studies performed at leading universities and sports performance labs around the world. These studies revealed some of the most effective physique altering and performance-enhancing ingredients currently available. To get your first look at these scientific supplements, please click here.

Bodybuilding.com’s 3rd Annual Bodies of Work Released

Boise, ID – January 15, 2015 – The third annual Bodybuilding.com Bodies of Work features ten of the fitness industries hottest superstars—sans clothing—in powerful and inspiring poses. Building on the success of the last two inspirational Bodies of Work photo-features, Bodybuilding.com again seeks to celebrate and showcase the ideal physique. Bodies of Work I and II received over 1.5 million page view and was a hot topic on social media.

Bodies of Work is a celebration of the human form at it’s absolute fittest. It is a collection of awe-inspiring physique photos that highlight the beauty, power and potential of the human body.

‘Bodies of Work is one of our most highly anticipated articles yet,” explains Bodybuilding.com founder and CEO, Ryan DeLuca. ‘This year’s collection of athletes is the best by far. The striking photography showcases an array of the industry’s best and fittest models, proving that the human form is truly a work of art.”

Some of the hottest names in fitness are gracing in this year’s edition: Neon athlete Ashley Hofmann, MusclePharm athlete Chady Dunmore, Grenade athlete Jamie Alderton, NLA for Her athlete Jessica Arevela, My Protein athlete Sergi Constance, Bodybuilding.com athlete Chad Hollmer, Beast and Bodybuilding.com’s athletes, Katie Chung Hua and Sean Sarantos, as well as fitness superstar’s Paige Hathaway and Ana Delia De Iturrondo.

Get your first look at this year’s breath taking work of art and see why the human body is the ultimate masterpiece. http://bbcom.me/1ykUqJu

Be sure to also check out Bodies of Work volume one and two.

About Bodybuilding.com

Based in Boise, Idaho, Bodybuilding.com is the world’s largest online sports nutrition store. The site carries more than 13,500 health and fitness supplements and accessories, shipping to customers in more than 155 countries. Bodybuilding.com helps more than 30 million people every month achieve their health, fitness and appearance goals by offering over 35,000 pages of FREE information, including more than 25,000 articles and 10,000 videos, expert-designed online training programs, and new content added daily. For more information, please visit www.bodybuilding.com.

Media Contact
Allison Kim
Allison.Kim@Bodybuilding.com
208.377.3326 x309

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Bodybuilding.com Articles

Kris Gethin’s High-Volume Shoulder Builder

If shoulder growth is your problem, Kris Gethin has the solution. Turn up both your training volume and frequency with his personal delt-growth masterplan!

My delts were formerly a weakness, and it took me a long time to figure out why. Of course, I wasn’t alone in this quandary. Plenty of people have been in the same spot, and they often respond by going whole-hog with overhead presses. They press more weight, more often, and think that will solve everything.

When I got serious about presses, however, I honestly didn’t feel I got any benefit from them. I started beating the shit out of my elbows, and I just wasn’t feeling the mind-muscle connection. Sound familiar?

So I changed up my routine and stopped trying to follow the supposedly “normal” way of doing things. Over the past year, I’ve maybe done presses once every six weeks. And here’s the thing: My delts have actually improved! It’s certainly given my elbows a rest, too.

My new approach isn’t easy, though. If you know me at all, that won’t come as a surprise. I’ve put some of my friends, including Steve Cook, through this routine, and they agreed that it was as hard as anything they’d done. I’m sure you will, too.

Train Delts Like You Mean It

About 18 months ago, I decided to prioritize training my delts and biceps—they were a weakness that needed extra work. It’s a good idea to limit this approach to no more than one or two muscle groups at a time, and this routine is perfect to help you transform weakness into a weapon—so long as you approach it right.

This routine is perfect to help you transform weakness into a weapon—so long as you approach it right.

To get the most out of this routine, I recommend training shoulders first after a rest day. I’ll also usually train my most important groups every five days while still following a seven-day split, which means they get hit a bit more frequently than other body parts.

I wouldn’t train delts the day after back or legs, which are workouts that typically exhaust me. You want to have as full a tank as possible for this routine.

Another thing I do with weaker body parts is make sure my total calories are substantially more than I’m burning. Not only do I bump up my calories when emphasizing growth to ensure I’m not leaving any stone unturned, I take supplements that support growth and strength gains.

Support your growth with Pre-, In-, and Re-Kaged!

Fuel your workouts with this exclusive Kaged Muscle stack.
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Harness a Different Type of Intensity

I’ve tried the Dorian Yates-style very-heavy HIT approach in the past, and it worked. But along the way, I gained more injuries than I could justify. Those injuries forced me into going with high reps.

Interestingly, I discovered I had a much better response to high volume than extremely heavy weight, so I steered my training in that direction. I found that increasing my training intensity through lower rest periods and higher volume really boosted sarcoplasmic hypertrophy. I may not have been putting up as much weight with this approach, but it was effective in developing that fuller, rounder look.

But make no mistake—this doesn’t feel any less intense than heavier training. I can’t pick my nose after this routine. I’m always seeking that failure point. Every single working set is about failure, without a doubt. I never save myself for some other set. I know that total failure is going to help me achieve success.

Currently, my shoulder routine goes head by head from rear to front to middle, with a giant-set finisher that polishes off all three. Here’s the routine, plus specific tips on how to make it work for you.

Kris Gethin’s High-Volume Shoulder Blast />
Superset
1

Incline bench bent-over lateral raise

4 sets of 15 reps

Reverse Flyes Reverse Flyes

Bent-over lateral raise

4 sets of 15 reps, rest 90 sec. (shown seated but should be done in the standing bent-over position)

Bent-over lateral raise Bent-over lateral raise

Superset
2

Incline bench dumbbell front raise

3 sets of 15 reps

Front Incline Dumbbell Raise Front Incline Dumbbell Raise

Standing Front Dumbbell Raise

3 sets of 15 reps, rest 90 sec.

Front Two-Dumbbell Raise Front Two-Dumbbell Raise

Superset
3

Seated dumbbell Lateral Raise

3 sets of 15 reps

Seated Side Lateral Raise Seated Side Lateral Raise

Standing dumbbell lateral Raise

3 sets of 15 reps, rest 90 sec.

Side Lateral Raise Side Lateral Raise

Giant set
4

Standing Dumbbell Horizontal Press*

2 sets of 20 reps *The movement pattern is the same as shown here, but the cable works the chest; with dumbbells the focus is on the delts.

Standing Cable Chest Press Standing Cable Chest Press

Standing dumbbell lateral Raise

2 sets of 20 reps

Side Lateral Raise Side Lateral Raise

Standing Dumbbell Horizontal Press*

2 sets of 20 reps *The movement pattern is the same as shown here, but the cable works the chest; with dumbbells the focus is on the delts.

Standing Cable Chest Press Standing Cable Chest Press

Standing dumbbell front raise

2 sets of 20 reps, rest 90 sec.

Front Dumbbell Raise Front Dumbbell Raise

Rear Delts Get the Mind-Muscle Connection

I start my rear-delt work face-down on an incline bench. I’ve found that when I relax my index and middle fingers so that all the weight is placed on my outside fingers, I better isolate the rear delts. This may seem trivial, but it’s helped me establish a mind-muscle link that didn’t exist before.

I do 8-10 reps with my palms facing behind me, index and middle fingers relaxed, allowing the weight to fall to the outside of my hands. Once I can’t do any more of those, I turn my palms so they’re facing each other, which provides additional assistance from my traps and rhomboids.

This gives me extra strength, so I’ll do that for the remainder of my reps, then get off the bench and do the same movement in the bent-over position with the exact same weight in the exact same fashion: palms facing the rear at first, then facing each other for a total of 15 reps.

A photo posted by Kris Gethin (@krisgethin) on

If you have a training partner, have him or her tap your rear delts to help intensify your mind-muscle connection. It’s hard to feel the rear delts, but by starting on a bench, you can better isolate them. When you’re just starting out, it’s easy to bring in your traps and other larger muscle groups that can take over the movement.

Front Delts Together, Then Alternating

Just as when I train rear delts, I perform my first front-delt exercise in a strict manner, and then I loosen up the form so I can cheat a little more and bring in some assisting muscles. All of the supersetted exercises follow that same principle.

I hit my first 15 reps of dumbbell front raises seated on an incline bench. I perform as many reps as I can with both arms (bilaterally), and then switch to unilateral reps as I fatigue. When I stand up, I do another 15 reps, first bilaterally and then unilaterally. Here, I’m no longer focusing on the stretch; instead, I’m more focused on the contraction at the top.

Sometimes I’ll do both of these movements with a barbell, but I usually prefer dumbbells. When I use dumbbells, I perform the first 8 reps strictly, using both arms simultaneously. When I can’t do any more, I start to alternate sides and use a bit of controlled cheating.

Middle Delts Pick the Right Weight

One upon a time, I thought I only needed big weights and lateral raises to build solid delts. I needed width, so I did lots of heavy side raises to give me those caps. But what I found after many years of heavy training was that I was pulling with my upper traps on lateral raises because I was thinking, “Go up, go up, go up!”

Seated lateral raise

In other words, I was making a secondary mover—the upper traps— into a prime mover by elevating my clavicles as I did side raises. So my traps were growing, and they looked good. I was happy with that progression, but I wasn’t happy with the delt progression.

The lesson for you? Choose a moderate weight here. Of course, you should still struggle to reach 15 reps.

The Giant-Set Finisher

My shoulder routine ends with a giant set starring a unique move that my friend Nick Holt calls the “chicken row.” It’s basically a very light dumbbell chest press that you perform standing up. You’ll perform 2 sets of this movement, then 2 sets of lateral raises, 2 more sets of chicken rows, and a final agonizing set of front raises.

I’ll use weights as light as 5 pounds here, so don’t expect to be able to push anything too impressive. This is about wringing the last little bit of energy out of your muscles, and no matter what weight you choose, it’ll do it.

How to Make My Routine Your Routine

Learn how to do this routine and see if it works for you. After that, I invite you to customize it. Discovering new ways to do exercises simply comes with experience. For instance, I also love performing front raises with a plate instead of a dumbbell, and I can even do an entire shoulder workout with just plates.

However, when you make big changes, stick with them for at least three months to see if they work for you. When you make wholesale changes to your training frequently, it’s hard to pinpoint exactly what’s working. You’ll never know for sure if you keep swapping things around all the time. Ask yourself, “Did I get a better pump? Did I get a better mind-muscle connection? Did I see more development Am I getting stronger?” If the answer is “no” over time, then go on to something else.

To gauge my progress, I check my photos. I don’t measure any body parts; I know mainly by looking in the mirror. I also know by the mind-muscle connection: If I ain’t feeling it, it’s not working.

Shop Kris Gethin’s supplement line!

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Bodybuilding.com Articles

5 Common Breakfast Mistakes You’re Making

Is your breakfast—or lack thereof—hurting your fitness progress? The answer may surprise you.

Despite once being referred to as the most important meal of the day, not everyone agrees these days. Some people need breakfast to begin their day, as they rely on the cognitive-boosting, energy-enhancing benefits provided from breaking their fast. But many dieters interested primarily in fat loss, such as the intermittent-fasting crowd, laugh at the thought of consuming a traditional breakfast. Sure, they will eventually break their fast, but this will come much later in the day.

The biggest mistake related to breakfast is not considering your goals before deciding whether or not to forgo your morning meal. Too often, people aim for muscle growth but fuel for fat loss. On the flip side of the coin, some dieters target fat loss, but eat as if they’re about to complete a triathlon.

Whether you’re gorging for gains or fasting for fat loss, make sure you don’t fall victim to one or more of these common breakfast mistakes!

1

Putting Excess Sugar and Creamer in Your Coffee

Starting the day with a caffeine kick can enhance focus, alertness and performance.1 Too much sugar and creamer, however, increases the number of calories, and the added sugar sets you up for an energy crash soon after.

Too much sugar and creamer, however, increases the number of calories, and the added sugar sets you up for an energy crash soon after.

Whether you need the energy for performance or are seeking a boost for your metabolism, excess sugar and creamer is sure to derail you from your goal. You may not be ready to jump straight to black coffee yet, but try limiting yourself to one sugar and one cream, or opt for sugar-free creamers. Trust us: In time, you’ll grow to enjoy it.

2

Forgoing Hydration

It’s highly unlikely you woke up frequently during the night to down a couple glasses of water. As a result, you probably woke up dehydrated. Even if you aren’t thirsty, trust us, you need water! The body is about 75 percent water, and dehydration has several negative effects on both cognitive and physical performance.2

Start your day with 8-12 ounces of water upon waking—yes, even before you brush your teeth. This is especially important if you’re training first thing in the morning, since being dehydrated by as little as little as 3 percent can reduce power output, increase your rate of fatigue, and increase your risk for injuries.3,4

3

Falling Victim to Catchy Marketing

The objective of food manufacturers is to sell as much of their products as possible. This means they will go to extreme lengths (within regulation) to encourage customers to purchase their items. Claims such as “as much protein as an egg,” “low-sugar,” and “gluten-free” run rampant among the packaged food sections, especially in the cereal aisle. But if you look closely, you’ll notice that these products often times contain extra fat, added sugar to replace gluten, and incomplete protein sources (or soy) to boost total-protein content.

If you’re looking for extra protein, try adding an egg or a couple slices of turkey bacon to your morning dish.

Take time to read the nutrition facts and ingredient list to make sure you’re choosing an option well suited to your goals. If you’re looking for extra protein, try adding an egg or a couple slices of turkey bacon to your morning dish. Need an even quicker fix? Add a scoop of your favorite protein powder to your oatmeal.

4

Making Catastrophic Carbohydrate Choices

Carbohydrates are a staple in breakfast foods. From pastries to pancakes, cereal to orange juice, carbohydrates are commonplace at the day’s first meal. Be sure that you are choosing the right type to start your day!

Avoid feasting on carbs that are low in fiber and have high glycemic-index values. These fast-acting carbs digest rapidly, causing a significant reduction in energy levels shortly after consumption, and they don’t fill you up as much as high-fiber carbohydrates.

Fiber slows down digestion and promotes fullness as well as long-lasting energy. So opt for whole-grain sources such as oatmeal, high-fiber cereal, or whole-grain bagels to start your day.

5

Swilling Fruit Juice for Breakfast

Juicing is certainly a “hot topic” of debate in the fitness world. While it provides ample opportunity to boost fruit and vegetable intake, it’s not a sufficient breakfast on its own. Juice lacks fiber, ultimately promoting hunger and fatigue shortly after consumption. If you’re still set on juicing or incorporating juice into your morning routine, pair it with protein and a high-fiber carbohydrate option.

If you’re still set on juicing or incorporating juice into your morning routine, pair it with protein and a high-fiber carbohydrate option.
6

Limiting Yourself to Breakfast Food Only

Where does it say you can’t have chicken for breakfast? Too often, people lock into the mindset that they can only have “breakfast foods” upon waking, but having egg whites every morning, month after month, would become boring. Don’t be afraid to include other lean proteins and whole-grain carbohydrates. Leftovers from the night before can make for an excellent start to the day. Or try out one of these tasty recipes below!

Breakfast Club Sandwich

Breakfast Club Sandwich

Ingredients

Whole-grain bread 2 slices


Low-fat turkey breast, sliced 4 oz.


1% pepper jack cheese 1 slice


Small Hass avocado 1/2


Fresh tomato 1 slice


Directions
  1. Layer turkey slices atop bread, splitting slices evenly between each piece.
  2. Layer one piece of bread with pepper jack cheese.
  3. Place in toaster oven and cook to desired texture and doneness.
  4. Top with avocado and tomato. Complete sandwich, cut in half, and enjoy!

Nutrition Facts
Serving size: 1 sandwich
Recipe yields: 1 serving
Amount per serving
Calories 475
Fat15 g
Carbs45 g
Protein40 g

Ground Turkey and Sweet Potato Hash

Ground Turkey and Sweet Potato Hash

Ingredients

Lean ground turkey 5 oz.


Sweet potato 1 medium


Bell pepper 1/2


White onion 1/4


Garlic 1 clove


Salt to taste


Garlic powder to taste


Red pepper to taste


Directions
  1. Poke holes in sweet potato with a fork. Microwave for 5 minutes.
  2. Dice bell pepper, onion, and garlic. Store remainder in fridge for a future meal.
  3. Cook ground turkey in a separate skillet. This dish works if you already have turkey cooked ahead of time too.
  4. Using a nonstick frying pan, begin to sauté vegetables on medium-high heat.
  5. Add salt, garlic powder, and red pepper to taste.
  6. Once sweet potato is finished cooking, allow to cool for 2 minutes before handling.
  7. Upon cooling, dice sweet potato into small cubes. Add to frying pan.
  8. Continue to sauté ingredients until vegetables are tender.
  9. Incorporate ground turkey and mix until thoroughly heated.
  10. Transfer ingredients to plate, top with salsa, and enjoy!

Nutrition Facts
Serving size: 1 breakfast
Recipe yields: 1 serving
Amount per serving
Calories 405
Fat13 g
Carbs37 g
Protein35 g

The Bottom Line

Consuming the wrong breakfast, or skipping out on this meal entirely, can keep you from achieving your performance and physique goals. Your mom was right when she said, “Breakfast is the most important meal of the day.” Make sure you’re taking advantage of it!

References
  1. Graham, T.E. & Spriet, L.L. (1995). Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. Journal of Applied Physiology, 78, 867-74.
  2. Casa, D.J., Armstrong, L.E., Hillman, S.K., Montain, S.J., Reiff, R.V., Rich, B.S.E., Roberts, W.O. & Stone, J.A., National Athletic Trainer’s Association Position Statement: Fluid Replacement for Athletes. Journal for Athletic Training, 35(2), 212-224.
  3. Davis, J. K., Laurent, C. M., Allen, K. E., Green, J. M., Stolworthy, N. I., Welch, T. R., & Nevett, M. E. (2015). Influence of Dehydration on Intermittent Sprint Performance. Journal of Strength and Conditioning Research, 29(9), 2586-2593.
  4. Savoie, F. A., Kenefick, R. W., Ely, B. R., Cheuvront, S. N., & Goulet, E. D. (2015). Effect of Hypohydration on Muscle Endurance, Strength, Anaerobic Power and Capacity and Vertical Jumping Ability: A Meta-Analysis. Sports Medicine, 45(8), 1207-1227.


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8 Things You Should Never Do On Chest Day

No muscle group suffers from misguided programming and technique as much as the chest. Which of these errors is holding you back from the chest of your dreams?

Monday is chest day, and that means waiting your turn at the bench press. Get in line, bro.

But what if, in an alternate universe, that didn’t have to happen? What if you had many different options for how to construct your chest day? It turns out you do.

Unshackle yourself from stale training habits that are holding back your pectoral development! Start by learning the eight things you should never do on chest day!


1

Never train delts or triceps immediately before chest

The pectorals are considered one of the larger muscles, and multijoint bench presses engage them effectively, along with both the triceps and deltoids. The last thing you’d want, then, is to start your chest session with your triceps fatigued because you trained them first, or have them restricted by delayed-onset muscle soreness (DOMS) from the previous day’s session. Same goes for the delts. When a muscle group is compromised because you just trained it, it’s easy to guess which area will give out first when moving over to chest exercises.

On chest day, you want to take your pecs to failure, not be limited by fatigue or soreness in your triceps or shoulders.

On chest day, you want to take your pecs to failure, not be limited by fatigue or soreness in your triceps or shoulders. Having those muscle groups fresh when you begin your chest workout should be a high priority.

The solution: Don’t train delts or triceps for at least two days before chest. You’ll get a much better chest workout out of it!

Also, simply arrange your workout in a way that those other pushing muscles are completed after your chest session, never before. So it’s “chest and shoulders,” not “shoulders and chest.” And if you train triceps on the same day you work chest, it’s always chest, then triceps.


2

Never feel married to certain equipment

You can also grow stale using the same kind of equipment for months or years on end. If every chest workout you’ve ever done started with the barbell, you might be due for a change of pace! Plenty of great chests have been built using other types of equipment—particularly dumbbells. Each offers advantages that can be incorporated to reintroduce variety into your training.

Dumbbells are certainly harder to control, but this is actually a good thing. They allow each side to work independently, offering a longer range of motion both at the bottom and top of each move. They also allow much greater freedom in the shoulder joint, which makes them an option if you experience shoulder pain when doing the barbell version.

Many experienced lifters have gone so far as to make the switch entirely. You don’t have to go that far, but if you commit to the dumbbell bench as your big-buck chest-day movement for a while, there’s a good chance you’ll see some results. Because they work the chest musculature a bit differently than the barbell, they can ultimately increase overall chest size—in many cases, better than the barbell bench.

And if you’ve been dismissing bodybuilding classics like cable cross-overs or machine work—or sleepwalking your way through them—consider this your push to take them more seriously. Both provide great ways to add quality volume to your chest day without the challenge and risk of balancing heavy weights over your head when you’re feeling exhausted.


3

Never feel married to the flat bench

There’s some sort of gravitational pull to the bench press on Mondays. In many gyms, there might as well be a little number dispenser, like at the DMV.

This is especially strange, because while the bench press on the flat bench is a great chest builder, it’s not the only one, and not necessarily the best one. And like every exercise, over time you’ll get diminishing muscle-growth results from it.

The answer, then, is not to do more of the same old thing! Instead, start your chest session with an alternate multijoint movement. For example, there’s nothing wrong with starting from different bench angles that you might typically do later in your chest session.

While the bench press on the flat bench is a great chest builder, it’s not the only one, and not necessarily the best one.

Whereas you might be able to decline press 225 pounds for 8 reps when it’s slotted in the number 3 position in your routine, doing it first may allow you to handle 225 pounds for 11 reps, or perhaps 245 pounds for 7.

Now you’re working the lower-chest muscles completely unaccustomed to that volume or intensity, thus turning on a growth signal. Particularly for intermediate-level bodybuilders whose results have flatlined, a simple change like this can elicit new growth when the otherwise-stagnant flat-bench-first approach has long gone stale.


4

Never do your incline barbell presses on a fixed bench

Sometimes this is unavoidable, of course, and most of us started out using a fixed bench exclusively. But over time, it can set you up for frustration.

Why? Depending on the manufacturer, fixed benches are usually pretty steep. What happens when an incline bench becomes more vertical? Your bench press gets closer to a shoulder press, meaning the smaller and weaker front delts take on an increasing amount of the load, rather than the pecs. You’re probably familiar with that burning feeling in your delts after a hard set of incline bench.

There’s an easy remedy for this. Instead of using the fixed bench, go for an adjustable bench instead. You can easily decrease the degree of incline a little or a lot. Most adjustable benches offer a number of bench positions between 0 and 45 degrees, and my advice it to use them all!

No one ever said that the flat bench, incline, and decline were the only angles you were restricted to using to fully develop your chest. Do some sets on the low (15 degree) incline, others at the moderate (30 degree) incline, and some as high as 45 degrees.

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5

Never press your flyes

It’s natural to want to push the most weight you can in your chest training, but there’s one area where that becomes especially counterproductive, and that’s when doing flyes. Your natural inclination is to find a way in which you can move the weight, and you do that by turning what was supposed to be a single-joint movement back into a multijoint one. This is incredibly common.

Learn the precise motion of fly-type movements and keep your elbows locked in the slightly bent position throughout the set.

Learn the precise motion of fly-type movements and keep your elbows locked in the slightly bent position throughout the set. You shouldn’t be able to use much weight with flyes by design, so avoid weights you’ll end up pressing. More pressing simply means more sets of a movement you’ve probably already done, and a reduction in the crucial pectoral stretch that a properly executed fly produces.


6

Never open and close at the elbows during cable cross-overs

This is similar to the last problem, but it’s so prevalent on cables it deserves to be called out.

As with flyes, maintaining locked elbows that are only slightly bent is key during cable cross-overs. That means the hands should stay out away from the body during the negative contraction, and the outer pecs should contract to help bring them back together. If your elbows are bent about 30 degrees in the extended position, they should be about 30 degrees at the top!

As with flyes, maintaining locked elbows that are only slightly bent is key during cable cross-overs.

Sure, it’s far easier to press them, and move more weight in the process. But save your heroic weight pushing for the bench, where it can produce the biggest anabolic stimulus. If someone gives you crap about the weight you’re using on a cable cross-over, it just shows they don’t know what they’re talking about. Use a weight you can control, and keep your elbows from extending.


7

Never restrict your barbell grip

Grip width is another area where people tend to get into ruts. Some bodybuilders bench wide like powerlifters for years, even though they’d never dream of entering a powerlifting competition. Others only do close-grip benches, even though they’re pushing far less weight than they could otherwise.

Which one is right? They both are. As beginners progress to intermediate and then advanced status, they use different bench angles and types of equipment on chest day for better overall muscular development. But the variations in training stimulus don’t stop there. Where you grip a barbell, from close to wide, also alters the angle of the training stimulus. For example, a close grip on the bench press works both the triceps and the inner chest, while a very wide grip hits the outer pecs to a great degree as well as the shoulders, and you get far less triceps involvement.

Whether it’s with a barbell or the handle of some machines, remember that both extremes (very wide and very close) are likely to be harder at first than what you’re accustomed to. But this difficulty is a good thing! Experimenting with alternative grips —and with all the options mentioned here—can help breathe new life into a routine that has lived past its life expectancy.


8

Never bench without retracting your shoulder blades

The concept of chest training seems relatively simple: Lower the weight to your chest, and push back up to arm extension. But “simple” rarely tells the whole story.

Practice retracting your shoulder blades on a few light-weight sets of bench presses, so it becomes natural. It’s a motion you can use with any kind of equipment and any of the bench-press angles.

Experts will instead tell you to drive your shoulder blades into the bench on the negative or lowering portion, which better stabilizes your shoulders. This allows the pecs to open up and achieve a better stretch, meaning you’ll put less stress on your delts and more on your chest—exactly what’ll help focus the load right where you want it. You know you’re doing it right when you see your chest puff out as your lower the weight.

Practice retracting your shoulder blades on a few light-weight sets of bench presses, so it becomes natural. It’s a motion you can use with any kind of equipment and any of the bench-press angles.

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