On a scale from Taylor Swift to Ozzy Osbourne, we can only hope that your workout playlist falls toward the latter. But, if you’re not familiar with the face-shredding guitar riffs of ’80s metal bands, your workout music needs an upgrade.

Push past poppy tunes, break out your leather lifting gloves, and get ready to head bang your way to PR glory. Take a gander at this list that’s sure to help you delve into the pits of hard core metal and rip that bar from the ground.

These 16 songs encapsulate the era and the sound. For best results, play music loudly.

And feel free to rock out on the air guitar between sets.

1 Metallica, “Master Of Puppets”

via Warner Music Group

Let this heavy metal riff empower you to smash PRs, destroy your muscles, and make them obey their master. Remember, you pull the strings.

2 Metallica, “One”

via Warner Music Group

Even if you’re having the worst day ever, it’s got to be better than this guy’s. Push through the pain, fight the stifling silence, and scream your way through that last rep. Don’t forget to go full-on air guitar during that sweet riff.

3 Metallica, “For Whom the Bell Tolls”

via Sony Music Entertainment / RED Distribution

Their lyrics are great, but it’s the power of the guitar, the texture of the music that makes Metallica an essential part of any workout playlist. We’ll let you in on a little secret: the bell tolls for the workout you’re about to kill!

4 Guns N’ Roses, “Welcome To The Jungle”

via Universal Music Group

Welcome to the weight jungle. Swing from the bars, sling around barbells, and be prepared to bear crawl your way through cardio hell, baby.

5 Motörhead, “Ace Of Spades”

via Universal Music Group

Kick your training off with this fast-paced song and you’ve already secured a winning hand. Train hard, up the ante, but be sure to take pleasure in the moment. Do this, and you’ll come out on top. Aces!

6 Iron Maiden, “The Number of the Beast”

via EMI

You need a song for beast mode motivation? There’s no better choice than this Iron Maiden classic hit. Work on your shred while you listen to some ’80s metal guitar shred.

7 Iron Maiden “Hallowed Be Thy Name”

via EMI

We dare you to use this song as a measuring tool for your fitness feats. Can you make a set of squats last seven minutes? We dare you to try it.

8 Slayer, “Raining Blood”

via Universal Music Group

No matter how hard you try, you’ll never achieve the head-banging badassness that is Slayer’s legacy. You can, however, create your own awesome legacy—start with lifting heavy weight!

9 Judas Priest, “Breaking the Law”

via Sony Music Entertainment

Take a leaf out of Judas Priest’s book and start breaking the laws…of genetics! Crank up the volume, grab a barbell, and grow.

10 Judas Priest “Electric Eye”

via Sony Music Entertainment

The only problem with having “Electric Eye” playing in your headphones is that you might spend the whole song wondering what the hell an “electric eye” actually is. A laser? A robot? Will we ever know?

11 Dio, “Holy Diver”

via Warner Music Group

“Holy diver” and “ride the tiger”: We’re not sure there are any two more glorious lines in all of music. Can your workout keep up with the awesome?

12 Manowar, “Brothers of Metal (Part 1)”

via Universal Music Group

This one’s pretty self explanatory. Whether we’re talking musical genre or weights and plates, the message is clear: Strike while the iron’s hot, brothers of metal. We’ll always be there with our hands in the air. That is, unless they’re wrapped around a barbell.

13 Ozzy Osbourne, “Crazy Train”

via Sony Music Entertainment

Type A’s are overrated. Feel yourself going off the rails? Embrace that sentiment with this Ozzy classic. All aboard!

14 Danzig, “Mother”

via Universal Music Group

Take this as a letter of forewarning, parental units. The truth is, no one can hide from the waiting world. What can help protect you? Muscles, lots of muscles. Lift heavy and make your competition cower.

15 Mötley Crüe, “Shout at the Devil”

via Warner Music Group

If this song doesn’t motivate you to finally shout at the asshole doing biceps curls in the squat rack, you’re a lost cause. Be the wolf screaming lonely in the night.

16 Anthrax, “Madhouse”

via Universal Music Group

We can all relate to feeling insane sometimes. That’s why we go to the gym, right? Catharsis! No matter how crappy you feel, remember how awesome you’ll feel after your workout.

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The secret to a sculpted midsection is that there is no secret. It takes a combination of hard work in the gym, excellent dedication to a good nutrition plan, and adequate rest and recovery.

The basics are always important, but sometimes we need a little more detail so we can create the best plan for ourselves. That’s where I come in. Follow these six steps and you’ll have all the tools you need to burn body fat and build strong, good-looking abs.

1 Nutrition, Nutrition, Nutrition

Let’s get it out of the way right off the bat: You can’t talk about abs, a sculpted midsection, or a great six-pack without putting an emphasis on your nutrition. A good diet is absolutely critical to burning off that layer of body fat hiding your abs from the world. If you don’t have a good grasp on nutrition, then you sure as heck won’t see your abs.

“A good diet is absolutely critical to burning off that layer of body fat hiding your abs from the world.”

The simplest way to handle your nutrition is to stick to all-natural food sources. Avoid overly processed foods, high-calorie beverages, and excess sugar. Eat meals which include a lot of lean protein, like chicken; complex carbs, like asparagus; and healthy fats, like avocado. If you eat enough to feel satisfied, but not overly full, you’ll stay satiated longer and be less likely to overeat. Once you understand how a healthy diet works, then you can start to figure out your limitations and the ratio of carbohydrates, fat, and protein which works best for you.

If you’re already on a healthy meal plan but need to tweak your calorie intake to finally uncover your abs, try this. Calculate your estimated total daily energy expenditure (TEE) by multiplying your weight in pounds by 10, and then multiplying that number by your activity factor.

The total you get should be the number calories you need to maintain your current weight and body composition. To lose weight: remove somewhere between 200 and 500 calories from your TEE. The number of calories you remove depends on your goals, body type, and timeframe. Be strategic about how many calories you remove. If you’ve never been in a calorie deficit, then start by removing 100-200 calories from your daily total. You can always decrease the calories you consume as you move forward.

“Without your abs, you would just crumple forward. Your abs keep your torso upright, preventing the weight from crushing you.”

2 Reach Beyond The Crunch

Instead of doing endless crunches and other spinal-flexion (bending the spine forward) movements to work your abs, we’re going the opposite direction! Although the sheer amount of crunches you see on a daily basis will tell you differently, the main function of your abdominal wall is anti-flexion, anti-extension, and anti-rotation. In other words, your abs keep you upright and balanced against force.

If you need a visual for your abdominal “anti” properties, think of yourself doing a front squat. Without your abs, you would just crumple forward. Your abs keep your torso upright, preventing the weight from crushing you. If you have a weak front squat because the weight causes you to fall forward, then guess what? You need some abdominal work.

Another great way to train your abs is to focus on the negative portion of flexion exercises like crunches. Instead of doing regular crunches, do negative crunches. Start from the top and slowly lower yourself down. Try this same method when you do reverse crunches and cable crunches. Resist the force of gravity or weight and move slowly through the exercises in reverse.

3 Hydration Helps You Burn Fat

Oh, I know. You’ve seen bodybuilding shows and you’ve read things about being “dry” and “cutting” water. But, you’re not trying to step on the Olympia stage any time soon, so there’s no reason you need to worry about seeing striations in your ass. Water is vital to your health. There’s just no reason to stop drinking it.

Further, water is an essential part of the fat-burning process. Your liver, which processes fat, needs water to function optimally. If you’re dehydrated, you actually put the brakes on fat burning. Water also aids in distributing nutrients and regulates body temperature. Bottom line: If you want to increase your performance and obtain results, stay hydrated!

“Water is an essential part of the fat-burning process. If you want to increase your performance and obtain results, stay hydrated!”

Don’t think for a minute that your Diet Coke is a sufficient alternative for water. Sugar-sweetened beverages—even if the sweetener is artificial and calorie-free—could still potentially add size to your waistline. If you need a break from water, stick to tea or coffee. Diet beverages and energy drinks should be used rarely.

But water’s boring, you say? I like to put BCAAs in mine. Not only do they taste delicious, but they also help me build and maintain my muscle mass!

The amount of water you should drink depends entirely on your body and activity level. You can go by the 8-glasses-per-day rule, but most of us need more than that.

4 Let Your Abs Recover

Treat your abdominals like you would any other muscle group—don’t train them every day! We don’t do a 20-minute leg circuit after every workout, so why would we do an abs circuit?

Make a training plan for your abs that incorporates a rest and recovery phase. Then stick to it! Remember that your abs are engaged in many, so many of the exercises you already do. Chances are you already train them every day.

5 Supplements Can Help

Supplements can’t build your abs, do the work in the gym, or create your nutrition plan for you! But, products like L-carnitine, raspberry ketones, green tea, green coffee bean, chromium, CLA, and caffeine may aid in body fat reduction.

Get your training, diet, and recovery right before you worry about supplements. Once you feel ready to try the afore-mentioned supps, do some research so you can find the perfect product for your goals.

6 Be Transparent About Your Goals

The more people you make aware of your intentions, the more support you can gather. If you’re surrounded by a positive group of supporters—family, friends, coaches, trainers—your chance of success increases dramatically. So aim to build a robust support system.

I’m an avid user of BodySpace for this exact reason! I tell people what my goals are and my plans to get there. In return, I get a huge amount of support and a way to hold myself accountable. I don’t want to disappoint any of my followers.

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Vital Stats

Name: Gavin Neeson
Email: gavinneeson@hotm…
Location: Belfast, Ireland
Age: 21
Height: 6’0″
Weight: 209 lbs (95 kg)
Years Bodybuilding: 4

QHow did your bodybuilding
journey begin?

I used to play football and Irish sports like Gaelic football and hurling. My dad bought weights when I was 15 years old and he started lifting with my brother. I was skinny and started lifting with friends at age 16 in the garage where my dad kept his weights. My dad had posters and magazines that showed how to do exercises properly.

My friends and I lifted, listened to music, and challenged each other to determine who was strongest, but I took it more serious. At age 17, I created my own workouts and my dad bought my first protein supplement. I thought I would get huge if I worked out and drank protein, but I wasn’t prepared for how difficult it would really be.

I got more serious about lifting and trained five nights per week after school with friends as spotters. I slowly drifted away from playing sports to focus my energy on the gym. At this stage, I never imagined I would get big enough to compete in bodybuilding. I lifted to look good and impress the ladies.

I looked up to Arnold Schwarzenegger, watched his movies, and was fascinated by his body that looked to be carved from stone. I constantly thought about how badly I wanted to look like him.

“I was delighted with my finish but was determined to come back stronger, so I trained consistently and put on some mass.”

When I moved out of my parent’s home to attend college, I became serious about the gym and tried to put on some muscle. I was 18 years old and didn’t know much about diet or training, but I read as much as possible to learn quickly.

At age 20, I entered my first junior bodybuilding competition without guidance and placed fifth. I was delighted with my finish but was determined to come back stronger, so I trained consistently and put on some mass.

When competition time came around a year later, I was put in contact with a competitor named Mark Getty who helped me with diet and training. Mark taught me what it meant to really train hard and diet properly.

With Mark’s help, I competed in the junior category again and placed second. I was pumped about the results and was in the best shape of my life. I knew then that this is the path I want to take in life. Fitness is everything to me.

What workout regimen delivered the best results?

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“I love the dedication it takes to prevail in bodybuilding because it’s all worth it in the end.”

How did your passion for bodybuilding emerge?

I always strive to become better. When I reach a goal, I immediately set another to stay motivated and hungry. I love pushing myself to the limit and testing my boundaries to see how far I can go and how much pain I can take. I love the dedication it takes to prevail in bodybuilding because it’s all worth it in the end.

What or who motivated you to be a bodybuilder?

Having an aesthetic physique drives me to continue bodybuilding, but I believe the initial spark came from Arnold Schwarzenegger. I was blown away by his body and how cool he was in movies.

Where did you go for inspiration?

If I lack motivation to diet or go to the gym, I think about my competitors who are taking another step. This drives me to push through workouts and fuels my motivation. Listening to motivational speakers on YouTube helps too.

What are your future bodybuilding plans?

In the next few years, I plan to bulk and put on size before competing again. The next step will most likely be a novice bodybuilding or fitness model competition.

“If I lack motivation to diet or go to the gym, I think about my competitors who are taking another step. This drives me to push through workouts and fuels my motivation.”

What is the most important bodybuilding tip?

Eat as much as possible, especially if you struggle to gain weight. Know your macros!

Who is your favorite bodybuilder?

Arnold Schwarzenegger had the most aesthetic physique of all time. His charisma and determination is mind blowing. He knew what he wanted and what it took to get there. He worked hard and earned it. He is, in my opinion, the greatest bodybuilder of all time.

How did Bodybuilding.com help you reach your goals?

When I started lifting, I always looked at the workout articles and tried new workouts until I found one that worked for me. This helped a lot when I started lifting and didn’t have a clue.

Gavin’s Top 5 Gym Tracks

1. “Hold Strong” by Rob Bailey
2. “Never Gonna Stop” by Mind The Gap
3. “Get Up” by 50 Cent
4. “Till I Collapse” by Eminem
5. “Party Up” by DMX

Contest History

• 2013 NABBA Junior Mr Northern Ireland – 5th Place
• 2014 NABBA Junior Mr Northern Ireland – 2nd Place

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When most people decide to start working out, they head straight to the gym, hit the machines, or jog on the treadmill. It’s the same whether they want to lose weight, build muscle, or accomplish any fitness goal. They dive right into the “what” without knowing the “why.” They skip the basics and, unfortunately, often set themselves up for failure.

It’s time to change that approach.

The Ultimate 30-Day Beginner’s Guide to Fitness is a one-month course to teach you the essentials of training, nutrition, and supplementation. It’s for anyone who doesn’t know where to start. It’s for those who think fitness is complicated or intimidating. This is fitness made simple: one day at a time, one challenge at a time.

You have the right to be fit. We’ll teach you to exercise that right.

Ultimate 30 Day Beginners Guide To Fitness:
Watch The Video – 04:58

Ultimate Beginner’s Guide Starts In

Meet Your BEGINNER’S GUIDE COACHES

Using their years of experience in the fitness industry competing, modeling, training clients, and helping change thousands of lives, Steve Cook and Kathleen Tesori have built the perfect plan to help ease you into the fitness lifestyle.

Every day, your guides will present a new challenge. After 30 days, you’ll know how to train with barbells, machines, and just your bodyweight. You’ll learn how to make wise choices and manage a busy lifestyle. You’ll understand the ins and outs of fitness nutrition and smart supplementation. You’ll have everything you need to change your life.

The Ultimate 30-Day Beginner’s Guide to Fitness Includes:

• Specific daily challenges. Learn the fundamentals of training, nutrition, and supplementation.
• Daily videos from Kathleen and Steve. Daily coaching from your elite trainers.
• Progressive workout program. Master bodyweight, machine, and free weight exercises.
• Beginner’s cardio plan. Learn and perform multiple forms of cardiovascular exercise.
• Nutritional guidance and recipe ideas. Try healthy recipes and learn what you need to eat
  to get fit.
• Essential supplement information. Learn about the supplements you need for great results.
• Weekly emails. Messages from your coaches will help you stay on track.

Sign Up

We’ll also send you everything you need to burn fat, build muscle, and become your best self!

SIGN UP TODAY AND START RECEIVING EMAILS WITH:

• New Workouts
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• And much more!

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EMAILS BUILT TO KEEP YOU ON TRACK!

The Beginner’s Guide to Fitness will teach you new concepts every day, building on what you’ve learned to deliver a full course in the essentials of fitness. Each week gets slightly more advanced so you can progressively challenge your mind and body.

Beginner’s Guide Breakdown

• Week One: Determine your starting point, learn the important parts of a workout, and master the basic principles of nutrition that fitness professionals rely on every single day.

• Week Two: Tackle more advanced workouts, learn the basics of movement and recovery, and practice essentials of nutrition and supplementation.

• Week Three: Uncover key strategies to carve off body fat and build shapely muscle, including lifting, cardio, and nutritional techniques.

• Week Four: Learn everything you need to raise the bar and continually progress in your workouts.

What you’ll need to begin

• Comfortable workout clothes and shoes.
• Access to a gym with weight machines, barbells and dumbbells, and cardio equipment.
• A BodySpace account to enter your before pictures and stats and track your progress.
• Optional: Foundational supplements like a protein powder, multivitamin, and fish oil.

It’s time to kick the couch, break free from frustration, and become your best self. It’s time to experience the power of your body, the joy of energy, and the strength of muscle. It’s time to change your life.

Name: Pankaj Dhiman
Email: dhimanpan@gmail.com
Bodyspace: dhimanpan
Location: India, New Delhi

Getting Started

In January 2013, I weighed a whopping 230 pounds (104 kilos). I couldn’t climb stairs, started to have breathing problems, and was consistently outgrowing all my clothes. I was overweight, depressed, and suffering from continuous back problems.

I knew that I was digging myself a bigger hole every day, and that if I didn’t take any action soon, I might end up on a hospital bed. That thought scared the hell out of me, so I enrolled myself in Fitness First [a gym chain in India] and got started on January 9, 2014.

From late-night drinking and binge-eating sessions, I moved on to purposeful and results-oriented gym sessions. I hit the weights with a vengeance. I was angry for putting myself into this situation, and I wanted to correct it. So I waged an all-out war against fat. I replaced all the oily, fried, processed food with egg whites, steamed or grilled chicken breast, green vegetables, and fruits. Once I got my nutrition in order, I started to see great results. After that initial change, I wanted more after each session, each rep, and each pound.

There is a warrior inside me and he wants more. He refuses to give up and wants a new challenge every day. I am going to start competing and have my eyes set on the Mr. World title.

I am going to get it, no matter what.

Post To Fitboard

Small Steps, Big Reward

When I started exercising after a gap of almost 2 years, I couldn’t walk on the treadmill for more than 10 minutes in succession. I had to do just 5-minute intervals. Despite my early struggles, I always knew that I was capable of changing my body. I had done it before, and I’d do it again. I had to make it happen in my mind first. Then everything just followed.

I was determined to shed all the extra pounds and I wanted to look my age. From low-intensity steady-state (LISS) cardio sessions, I moved to weight training. I shed another 22 pounds (10 kilos) and gained some lean muscle mass. The change I saw in the mirror gave momentum to my dreams of competing in a bodybuilding show. I pushed myself harder each day, and today I am sitting at 9% body fat.

My lifting has improved, my nutrition is in place—which couldn’t have happened without my wife—and there is more method, purpose, and technique in my training thanks to my coach, Keshavanand Sharma. I train under him at his gym The Body Temple in Dehradun, Uttarakhand India. He has really been a calming influence.

It took about a year for me to get to this stage and I am hungrier than ever. During the last year, I have also completed my BOSU international certification and I also intend to get my Certified Personal Trainer certificate from the American College of Sports Medicine.

Supplement Program

The timing of the supplements has to be spot on.

Diet

Training

I alternate doing A and B cycles every week. This helps me target a particular muscle group from all the angles using different exercises. Every set is done “to failure” using strict form. I also concentrate on keeping my muscles constantly under tension.

Week 1:

“There is a warrior inside me and he wants more. He refuses to give up and wants a new challenge every day.”

Week 2:

Fitness in India

The fitness industry in India is at its nascent stage. Only a tiny fraction, less than 1 percent, of urban Indians have a health club membership. But the new fitness trends are quickly growing and spreading.

Unlike the west, though, we don’t have any sponsors whatsoever for amateur or professional bodybuilders. Bodybuilding as a profession is still looked down upon. If there were more opportunities and better support available, we could produce world-class bodybuilders.

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It was more than three decades ago that Arnold Schwarzenegger last trained for a competition (1980 to be exact), but even today many young bodybuilders point to The Oak as their biggest source of inspiration.

Though the black-and-white images have long faded on the walls of hardcore Southern California gyms, the training philosophies that built the world’s greatest bodybuilder live on. In this, the second exclusive installment exploring Arnold’s training, we focus on his chest and back workout.

“Though the black-and-white images have long faded on the walls of hardcore Southern California gyms, the training philosophies that built the world’s greatest bodybuilder live on.”

Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. If that wasn’t demanding enough, he typically came into the gym later in the evening for his thigh workouts!

Here’s a closer look at the specific techniques and approaches that helped lay the foundation for his superhuman gains.

ARNOLD’S CHEST TRAINING

Arnold pecs were truly impressive, even as teenager. It was always one of his strong body parts. Arnold prioritized chest training; he did it first in his training when fatigue levels were low so he could train it with maximum intensity.

“I seemed to train my chest hard and correctly from the beginning,” he wrote. “My chest grew because I gave it the most attention, placing it first in my workout.”

“Arnold prioritized chest training; he did it first in his training when fatigue levels were low so he could train it with maximum intensity.”

Here are some of Arnold’s best chest-training tips culled from the many articles he wrote and interviews he gave over the years.

Arnold competed as a powerlifter early in his career, so building a big chest started with training for strength. Arnold’s top weights on the bench included a 500-pound single and 405 for 8 reps. Arnold once did a 225-pound bench for 60 reps!

Arnold believed the concept of progressive overload was critical to building his pecs. “I strongly believe that the size of your muscles grows with the size of the weights you’re using for repetitions.”

Arnold included basic multi-joint movements in his routine that hit the pecs from every angle, which he knew would lead to optimal pec development from top to bottom. “I knew the routine had to be basic and very heavy.”

Arnold hit every body part, not just chest, with high volume and frequency. His offseason routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three days per week, taking at least 48 hours off between workouts for recovery. That kind of volume and frequency suited The Oak during his competitive years, but for anyone with a full-time job, it’s likely to induce significant jumps in cortisol levels and fatigue. Cycle short periods of high volume or high frequency training into your workout on occasion, but listen to your body for signs of overtraining. Arnold also cycled heavy and light days to both work the muscles with different relative intensities and ensure he wasn’t overtraining his pecs.

Once you become familiar with the various basic movements in the gym, evaluate your weaknesses and try variations of basic exercises. “Not everybody responds to the bench press. You need to determine for yourself which are the best exercises for your body.” Other variations he commonly tried included using slightly closer or wider grips on the barbell to move the area of emphasis in or out a few degrees.

Know the advantages of dumbbells and barbells, but use both in your training. “I feel a better stretch when doing dumbbells, especially with incline movements. The dumbbells can be lowered deeper than a barbell.” This is important because a muscle that’s fully stretched is capable of a stronger contraction, so long as you don’t overstretch the shoulder joint.

Arnold commonly started with 1-2 warm-up sets and then increased the weight on succeeding sets (called a pyramid set) while decreasing the reps. Still, he trained in a fairly low rep range, often starting at 12 and working his way down to six.

Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. “Flex your pectoral muscles throughout the movement, but especially at the top.” Contracting your pecs hard at the top increases the intensity of the movement.

ARNOLD’S BACK TRAINING

It would be a mistake to think the “back” consists of a single muscle. It’s a group that includes the middle and lower traps, rhomboids, the upper and lower portions of the latissimus dorsi, the erectors (low back), and even the rear delts. Arnold’s approach to this complex group came from all angles.

When he began competing at the elite level, Arnold’s back wasn’t as imposing as his mammoth chest and arms. By employing basic, multi-joint movements to target all areas of his back, he was able to bring it up.

Here are some the basic principles Arnold followed when training back.

Arnold typically broke his back training into two types of movements: chinning and pull-downs for lat width, and rows for overall thickness. Lat pull-downs and pull-ups build a strong V-taper, while rows and bent-over movements better target the middle-back musculature.

“When he began competing at the elite level, Arnold’s back wasn’t as imposing as his mammoth chest and arms. By employing basic, multi-joint movements to target all areas of his back, he was able to bring it up.”

Chins with an underhand grip and pull-ups were a big part of Arnold’s approach to building wide lats. He also varied his grip width, went up to the bar behind his head and to his chest, and sometimes used added resistance or simply his bodyweight. The net result was an assault the worked the lats from multiple angles for better overall development.

“Wide-grip pull-ups coax the upper lats to come out,” Arnold said. With wide-grip movements, the elbows stay out away from the sides, meaning the upper lats become the focus. With close-grip and reverse-grip back exercises, the elbows stay in tighter to the sides; this reduces the emphasis on the upper lats and instead places more of the focus on the lower lats.

One technique Arnold favored was to shoot for a total number of chins, say 50, rather than target a particular number of sets. “On the first set you may do 10 reps. Perhaps you struggle with 8 reps on the second set. You have 18 reps now. If you make 5 on the third set, you have 23 reps. You continue to add them until you reach 50, even though it may take you 20 sets to do it. That’s how I built up my chinning power, and I was very successful with it.”

For Arnold, with chins or with any other back move, gains in strength meant he’d have to increase the weight. “After you’ve mastered 10-12 reps in any type of chin, then you can start to put weight around your waist.” Arnold argued that just increasing the number of reps you do as you get stronger wasn’t as beneficial to the bodybuilder looking to maximize muscle growth as increasing the resistance.

Not everyone can do chins or pull-ups with their bodyweight. Arnold recommended using the pull-down machine until your strength levels increase. Once you can do at least 8 reps with the equivalent of your bodyweight, he suggested switching over to the chinning bar.

Exercises in which you pull the weight perpendicularly into your body—often called rows—were also a big part of Arnold’s back workout. He favored all kinds of variations—seated cables rows, T-bar rows, bent-over barbell rows—but again each one was done with high volume and progressively heavier weights, pyramiding the weight up on successive sets for fewer reps.

Between sets, Arnold stretched out his lats, either hanging from a bar or holding on to a stable object and leaning away. Stretching helped maintain the flexibility around the joint. He often tensed his lats between sets as well, contracting the muscle as hard as he could to help achieve a superior pump.

References

1. Muscle & Fitness, July 1997: Arnold Talks Training, July 1997.
2. Schwarzenegger, A. & Dobbins, B. (1999). The New Encyclopedia of Modern Bodybuilding. Simon and Shuster: USA.

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Vital Stats

Name: Oleg Laptsevich
Email: ol3g97@hotmail.com
BodySpace: Oleg97
Location: New Zealand
Age: 16
Height: 5’10″
Weight: 169 lbs
Years Bodybuilding: 2

QHow did your fitness
journey begin?

I was born in a small European country where nutrition is valued to stay healthy during cold winters. I got a set of weights for my seventh birthday and moved to New Zealand where I got into karate and MMA. At age 12, I trained up to eight times per week and saw my baby abs come in.

At age 14, I gave up gymnastics, which was my favorite activity at the time. I was too old to compete and battled lingering knee injuries which still hamper me to this day. The doctors recommended that I lay off sports for a minimum of two years, but I ignored their recommendations and participated in Jiu Jitsu nationals and a few MMA fights.

“My training depends on what my body feels like and I usually work on at least two body parts per session.”

A childhood memory that I won’t forget happened while I lived in Belarus and failed PE because I couldn’t do 20 pull-ups. That negative memory drove me to train. Before signing up at the gym, I spent one year training with a set of rusty 17.5 kilogram (~39 pound) dumbbells in the garage. I also woke at 6 a.m. on many mornings to train on the beach.

What workout regimen delivered the best results?

I started going to the gym consistently a year and a half ago. I usually do moderate-length workouts for up to two hours, 4-5 times per week. My training depends on what my body feels like and I usually work on at least two body parts per session. I mix up the routine every three weeks.

I warm up with a 1-2 kilometer run and use moderate weight with 12-20 reps per set. I finish every session with 10 minutes of core work.

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What nutrition plan fueled your body?

I don’t follow a regular meal plan usually. I follow rules like not eating past 7 p.m., drinking plenty of water, keeping my sugar intake low, and eating one cheat meal per week. I drink a minimum of two liters of water per day.

What supplements gave you an edge?

“I’m not competing against anyone but the man in the mirror staring back at me. The progress and changes I see in the mirror make me want more.”

How did your passion for fitness emerge?

Bodybuilding is more than a sport; it’s a habit. Going without bodybuilding is the same as going sleepless. The pump and endorphin rush post-workout is one of the greatest feelings and makes me feel reborn. I’m not competing against anyone but the man in the mirror staring back at me. The progress and changes I see in the mirror make me want more.

What or who
motivated you?

I’m motivated by myself and the people I’m surrounded by. Going to the gym with mates and teaching them what I know is very rewarding.

What are your future fitness plans?

I plan to keep walking the road I’m on to get bigger and compete. I want to concentrate more on nutrition to strengthen my weak points.

What is the most important fitness tip?

Be determined and go hard or don’t do it at all. If you don’t go all in, you will waste time and energy. Be patient and respect bodybuilding, because nothing comes easy. Nutrition is the key total success. Following a strict diet is important and it’s made easy because most healthy foods taste good. Be hungry and crave success.

Who is your favorite competitor?

Arnold Schwarzenegger is my unrivaled favorite.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com is a great place for all nationalities and opinions. The training routines always give me new ideas. The Teen Amateur of the Week features give teens something to look up to.

Oleg’s Top 5 Gym Tracks

1. “Lose Yourself” by Eminem
2. “Shot Yourself In The Foot Again” by Scream & Example
3. “Warp 1977″ by Bloody Beetroots & Steve Aoki
4. “Remember The Name” by Fort Minor
5. “Back In Black” by AC/DC

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Vital Stats

Name: Jen Jewell
Occupation: Personal Trainer, Cellucor Athlete, fitness model and fitness writer

Q I beat myself up if I don’t stick to my meals 100 percent of the time. I get off track and think, “What’s the point if I don’t eat perfect all of the time?” Do you have any advice to break free from this mentality?

Why is only diet an all-or-nothing proposition? Can you imagine if this mindset spilled into other aspects of life? In school, when you received less than 100 percent on a test, you would simply drop out. And what if you’d missed one of your scheduled workouts during the week: Would you decide not go back to the gym again because missing that one day got you so off track?

Look, life isn’t perfect. It’s unrealistic to expect your nutrition to be spot on day-in and day-out. Things might shake up your otherwise perfectly laid out dietary plan. Maybe a work meeting suddenly popped up during lunch hour, and then you might have had to eat on-the-go. Heck, you might even want to enjoy a slice of birthday cake on—gasp—your birthday! Life happens, and guess what? Everything is going to be okay.

These four tips will help you keep your cool!

1 One Meal Doesn’t Rule Them All

I don’t look at the occasional social event or life circumstances as getting me off track or “ruining” my plan. Instead I view them as being part of my plan. Flexibility and moderation are the keys to the fit life. If one healthy meal doesn’t transform you into an Adonis or Aphrodite, then neither does one “off track” indulgent meal undo all of your hard work.

2 Make Your Motivation Visible

Find your motivation, remember why you began your journey, and write it down. Then put the note on your fridge or on the bathroom mirror, or even schedule a daily reminder on your phone to pop up whenever your cravings typically strike. Never, ever lose sight of your journey. A constant reminder of your goals reinforces the bigger picture.

3 No Pressure, Seriously

We all have ups and downs—myself included! Take the pressure off yourself to eat perfectly all of the time. Don’t let a “slip-up” be an excuse for you to eat like crap and hit the drive-thru every day for a month. If you have a meal or two that you deem as “off track,” make your next meal a healthier one rather than throwing in the towel for the rest of the day and eating everything in sight with wild abandon. Reel in that impulse to let it turn into a vicious cycle.

Plus, people seem to overlook that some healthy meals are always better than a diet lacking in any nutritional value. I remind my clients that each time they opt for the healthier version of a food, that’s progress in itself and a step in the right direction.

4 Prepare Foods and Snacks Ahead Of Time

Hunger strikes! There isn’t a healthy option within reach. This is when most people fall into dietary danger. Sure, you may not have the time nor desire to prep an entire week’s worth of food on a Sunday, but planning ahead—even just a bit—is crucial to staying on track.

I don’t expect everyone to weigh out every ounce of every meal, but I do expect you to have healthy foods and snacks in the fridge or in any other place you think you might be throughout the day. I mean it: Your work desk, the car, your bag, or your gym bag.

As far as meal or snack prep goes, you can easily whip up a couple of batches of your favorite proteins, such as chicken breast and lean steak, in the oven or Crockpot while you go about your day. It’ll pay off because having these proteins readily available makes it super easy to quickly throw together meals throughout the week—no endless hours in the kitchen! I know that whenever I’m tempted to eat out I’m far more likely to eat at home if I already have pre-prepared meals, leaving restaurant fare for times when I actually need to eat on-the-go.

Every time you make the healthier choice you’re already more than halfway there. Just take it one meal and one day at a time until choosing lean steak and veggies over a fast food hamburger becomes a no-brainer to you. You got this!

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What, you ponder, do you have in common with bodybuilding greats like Arnold Schwarzenegger or Jay Cutler, or even with a successful fitness model like Whitney Reid?

Each of those men, like you, had modest beginnings. None was born with six-pack abs and none came into this world with a 250-pound bench press. But like you, they had a desire for self-improvement and undertook resistance training as a means to build up their physique.

All of these men committed serious mistakes along the way, but fortunately we’ve compiled a summary of the 10 most important training elements so that you, as a beginner, can learn from others’ errors. To get you started off right, we’ve also put together an eight-week full-body beginner’s program that’s built to challenge you as you get stronger.

After that break-in period, you’ll have one more thing in common with those superstars: None of you will be a rank beginner any longer.

10 KEYS TO BUILDING MUSCLE

There are a lot of guys long on desire, but without the know-how who use the show-up-and-lift-it method, working any and every exercise in the gym every single day and hoping that something happens. Something usually does: They usually quit after about a month because nothing’s happened. Fortunately you’re on Bodybuilding.com and won’t be making those same mistakes. Here’s the info you need to understand to get started.

1 WORK THE MAJOR MUSCLE GROUPS

Chances are you started lifting to get a bigger chest and arms, or strengthen your body for a particular sport. But working all the major muscle groups—chest, back, shoulders, quads, glutes, hamstrings, biceps, triceps (smaller muscle groups include the forearms, calves, abs)—allows you to build a symmetrical physique. This complete training also prevents muscular imbalances that can arise when you favor some body parts over others. Imbalances are no joke: They can lead to serious injuries.

2 PRACTICE FORM FIRST

Many of the basic movements presented here may be new to you. As a result, your coordination may be challenged at times. If so, don’t worry. Keep practicing and rehearsing the movement pattern and soon it will feel like second nature—and that’s when your gains in size and strength will take off. Until then, it’s important to understand and practice the basic movements before using more challenging weights.

Seated Dumbbell Press

3 MULTI-JOINT EXERCISES ARE SUPERIOR OVER SINGLE-JOINT MOVES

Exercises can be categorized into two classes: multi-joint and single-joint. The distinction is that with multi-joint exercises, two (or more) sets of joints work to accomplish the lift. With a single-joint move, only one set of joints is working. During a bench press, for example, action is taking place at both the elbow and shoulder joints, while in a barbell curl the movement is restricted to the elbow joint. Because more muscle is engaged when doing multi-joint moves, you can use far heavier weights and they’re therefore better for achieving muscle and strength gains.

“There are decades of scientific research now available on resistance training, and the evidence points to doing 3-4 sets of a given exercise for maximum benefit.”

4 DO MULTIPLE SETS OF AN EXERCISE

There are decades of scientific research now available on resistance training, and the evidence points to doing 3-4 sets of a given exercise for maximum benefit. Typically you should do a warm-up set or two of that movement before tackling more challenging weights.

5 Too Heavy Or Too Light Is Too Bad

So how much weight should you lift? Warm-ups are always done with light weight to get the target muscles working in coordination. As a beginner, you’ll choose light weights so you can do about 15 reps on each set. The last few reps should be very difficult to achieve but you should always be using “good form.”

As you progress, you should use even more challenging weights, ones in which you reach muscle failure by 8-12 reps with good form. If you can do more than that number, the weight is too light. Individuals training for strength choose even heavier weights, typically doing fewer than 6 reps. Remember to never sacrifice form to lift a weight that’s too heavy.

6 CONTROL THE REP

The approach you should follow on each and every rep is like this: Inhale and hold your breath as you lift the weight in a strong and forceful manner, exhaling only over the top portion of the movement. Then lower the weight under control as you breathe in. Reverse direction smoothly at the bottom position, never bouncing the weight at the bottom.

7 TAKE A SHORT REST BETWEEN SETS

Your muscles fatigue during a set. They need time to clear the lactic acid and changes in the pH that build up in the surrounding tissue. This usually takes 90-120 seconds, though larger body parts like legs and back may take longer, and smaller muscle groups like arms and calves may take less. A good measure: when you catch your breath and feel ready to go, start a new set.

8 GET AT LEAST 48 HOURS REST BETWEEN WORKOUTS

This is key: The lifting you do at the gym is the stimulus that begins a chain of events that causes the muscle to repair itself and make itself stronger the next time you hit the gym. That takes time, nutrients and rest. Clearly, then, you can’t train too often, and dismissing good nutritional habits and shortchanging your rest will be counterproductive to your muscle gains. In terms of training frequency, don’t hit a given muscle group more frequently than once every 48 hours. As you become more advanced and add volume, you’ll want to increase that rest period.

9 STRIVE TO DO A LITTLE MORE EACH WORKOUT

If your body responds to the training stimulus by growing stronger but you do the same weight for the same reps each workout, it’s just not going to grow any further. Hence, you can’t fall into the rut of repeating the same workout week-in and week-out. Strive to do more reps with a given weight or increase the weight from one workout to the next—that’s the progressive stimulus you need to keep making positive improvements.

10 FOLLOW THIS PLAN FOR 8 WEEKS

As a beginner you’ll make noticeable jumps in strength the first two months, but typically gains start to stall when following any given program for too long. That’s when it’s time to make some larger changes in your training.

After the novice period, you can change your training split by re-arranging muscle groups and the number of exercises, sets, and reps on given days. Manipulating all these variables keeps your training fresh and offers new challenges to overload the target muscles. This is an exciting time for beginners because there are few other times in your training career in which you’ll see jumps in strength on your basic lifts from one workout to the next.

“After the novice period, you can change your training split by re-arranging muscle groups and the number of exercises, sets, and reps on given days.”

THE 8-WEEK BEGINNER’S OUTLINE

• Do one exercise for each of the major muscle groups.
• The first two weeks you practice your form so the weight should be light. Do additional sets if you want to keep rehearsing the motion.
• The second two weeks you’ll add another set. Start with a light warm-up set, then choose a slightly heavier weight for each of your next two sets. You should approach muscle failure by the target rep listed. Don’t sacrifice good form to do more reps if the weight is too heavy. You know you reach muscle failure when you can’t do any more reps on a given move with textbook form.
• You’ll start with a light warm-up set during the third phase (weeks 5-8), then choose a more challenging weight for your second and third sets. Try to choose a weight so you can just reach the target rep; if you can do more reps the weight is too light, and if you can’t reach the target rep the weight is too heavy.
• As you get stronger over the course of the program, do more reps and/or increase the weight to progressively challenge the working muscles.
• If a given barbell or dumbbell exercise is too difficult, find its machine counterpart and practice on that before going back to free weights.
• Follow this workout three times per week on nonconsecutive days (Mondays, Wednesdays and Fridays).

THE 8-WEEK BEGINNER’S REGIMEN

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Vital Stats

Name: Troy Fox
Email: tfox628@uwsp.edu
Location: Stevens Point, Wisconsin

Why I decided to transform

I grew up in a household where we always had food. We had big family dinners together. I was always bigger, but it never got out of hand because I actively played sports. I was in good shape. I attended Green Bay Packers football camps as a youth and even won MVP one year at tight end and another year in the strength and conditioning category.

My weight gain story starts with my mom. She was extremely overweight for most of my childhood and eventually had weight-loss surgery. It was successful for her and she was able to lose a tremendous amount of weight. However, losing the weight led her to change who she was as a person. She began to think she was better than everyone else because she was skinny. She even made fun of overweight people we saw in passing.

Within a year of her weight loss my parents got divorced. This was an emotional blow to me. I refused to talk to anyone or see a counselor. I gained more than 70 pounds in about six months from emotionally eating. I was still in sports and was active. My weight maintained over the next couple years until my sophomore year of high school, when my mom approached me to say she was leaving.

She said she would come back every other weekend. That never happened. It was maybe once every couple months to eventually not all. I haven’t seen or talked to my mom for more than six years. I was always a mama’s boy growing up. By her leaving, abandoning our family left a tremendous amount of strain and stress on my dad, my brother, my sister, and I.

My dad has been there for us the whole time. Without him I wouldn’t be where I am now. My brother became extremely depressed. He attempted suicide on a couple occasions. He thankfully never was able to commit suicide. My sister was away at college, but she was usually strong too; she didn’t usually show she was hurting, but she would talk to me sometimes. A person never forgets those moments.

Post To Fitboard

Comfort Feeding

I was extremely depressed and turned to food for my comfort. I ate endlessly and munched on food. I never felt full. My weight skyrocketed. I went in for my football physical the following summer and weighed in at 420 pounds. I had gained more than 100 pounds in 4-5 months. I didn’t want to believe it, but it didn’t motivate me to do anything about it.

I tried to play football, but it was hard. I wasn’t in shape and I had no energy to play or practice and I admittedly didn’t put forth a good effort. I was there to be there and to be around my friends, hoping it would make me feel better and make me forget about the hurt and pain. I kept eating because it made me feel better; food became the steady rock in my life.

It comforted my dad and me. My dad and food were the two constant good things in my life. My dad, the doctor, my football coach, and others tried to talk to me about losing weight. My dad and doctor were more serious about it because they were worried for my health and were in positions to express their concerns.

All this scared me but wasn’t enough to sway me to start exercising or to eat healthy. I tried diets and quit them within a month. I lost some weight on them but put it right back on. I sat in my room playing Xbox and ate in the dark. I only left to eat more meals. I ignored my friend’s texts or calls. I remember them coming to my house once to get me and I just sat in my room and ignored them.

That is essentially how my last couple years of high school went. I went to school, smiled, acted happy, put on a show, and went home and play Xbox and sit in the dark. I would hang out with friends sometimes and it would be fun, but it was just temporary.

The College Try

Leaving my dad for college was extremely hard for me. He had been my rock and I did not want to leave him or my home. I picked the closest school so I was close to him, which was UW-Stevens Point. I didn’t know it then, but that was one of the best decisions I have ever made.

I was home on winter break from school when I had my first major breakthrough. My dad always nudged me to workout, to lose weight. He had a talk with me over break and for some reason this time it hit me. I went in and worked out for a whopping 15 minutes on the elliptical. It wasn’t fast paced, high resistance, or intense. It was absolute hell. I was wiped out. I have not stopped working out since. I do more and more every day. I started lifting weights with friends at college and play basketball and am more active.

I exercised, but wasn’t eating healthy. I actually started to eat more. I was depressed and thought that since I was working out it was OK if I ate more. I came back home for the summer and weighed 435 pounds. I went home, was comfortable, working, working out, and eating healthy. I got down to 390 by the end of summer. When I went back to school the weight loss stalled. I went back to eating unhealthy because I was away from the comfort of home and my depression worsened. My lowest point arrived that semester my sophomore year of college.

I was depressed, on edge, when I got news that a family member was having heart surgery. That was my tipping point. My roommate and best friend walked into the room and I was just lying on the floor in the dark in front of a fan. I lost all hope and felt as if everything was lost. I left school for a week to be home. I needed to be. My doctor asked me if I was suicidal. I answered honestly, told them ‘yes, I was thinking about killing myself,’ and I was thinking about it a lot. But I honestly wouldn’t do it. I wouldn’t cause that kind of pain or harm to my family.

I did not care about myself at all, but seeing what my brother’s suicide attempts did to my family made me realize what mine would do to them. I got put on high dosages of depression and anxiety medicine and started seeing a counselor a couple times each week at first and then once every week. That helped and I started feeling better.

The next semester my family was informed that our dad, our rock, our hero, may have cancer. My depression worsened and all I did that semester was play Xbox and eat. I however continue to work out. I even tried going out for the football team to take my mind off of things.

I went home at the end of the semester weighing 380 pounds. I went with my dad to his appointment where we would find out if he had cancer or not. I remember how nervous we both were, but I tried to keep his mind off of it while we waited. The doctor told us that my dad did have cancer and he would need surgery. We went out to the vehicle where my dad called my brother, my sister, and a couple others to confirm to them he did have cancer. I sat sobbing in the seat.

The New Deal

My dad needed us to be strong for him. I couldn’t feel sorry for myself. He was set to have surgery in late July. Before my dad went in for surgery we made a deal, a deal that was really the second major changing point in my weight loss journey. We made a deal to each eat 1,500 calories per day so he wouldn’t gain weight while he recovered. This was successful for both of us. He did not gain weight, his surgery was successful, and his cancer has not come back!

Over the next month I lost 30 pounds and got down to 350 before I went back to school. I worked out the whole year, ate 1,500 calories per day most of the time, and I still went out and had fun with my friends on the weekends. By the end of my third year at college I was down to 260!

I went home over the summer confident that I could keep going. I worked in the kitchen at the local hospital, worked out, played tennis, camped, did yard work, and took long bike rides with my dad. I was more active than ever before and it felt awesome. The summer heat wasn’t affecting me nearly as much as it had before. By the end of last summer I weighed 225 pounds. My body fat fell to 8.5 percent.

People told me I looked good and didn’t need to lose more weight, but I still wanted to. I set the goal to get under 210 by my birthday in November. I was able to get to right around 205 by my birthday. It was the best feeling I have ever had.

Keeping my weight off is always going to be a battle. I never want to go back to where I was. I know my family and friends won’t let me ever get back there though. I know I won’t let myself get back there.

My other main goal was to not change who I was as a person like my mom did. I wanted to stay who I was and I believe I was successful with that. I lost weight and I hope to inspire and motivate other people with my story. I lost a lot of weight, but any amount of weight a person loses is an accomplishment and anyone can do it with hard-work, motivation, and willpower.

How I accomplished my goals

When I started working out I had some good friends to work out with. One of my best friends and biggest motivators and inspirations from the beginning was Jake Dassow. He provided me with workouts and meal plans on my journey, along with other advice.

I worked out with a good group of friends at school. I stuck to weightlifting for the most part until this past summer. I played basketball, tennis, football, or other sports with friends. Late last spring and early in the summer I started doing cardio in the gym. I started with cardio acceleration: I did a set of weights and then did 30-60 seconds of some form of cardio like jump roping, box jumps, jumping, riding the exercise bike at a very high intensity, etc. I started doing cardio on a regular basis. I do a minimum of 30 minutes and some days I go up to two and a half hours.

“I can’t begin to explain how important it is to have a great support system around you throughout the journey.”

I struggled to eat healthy. I love food and 1,500 calories per day isn’t a lot, especially when I ate way more than that before. I thought about quitting in the beginning. I wanted to eat food all my friends ate: pizza, chips, and cookies. But once I got to a certain point I knew I would keep going. I got so many compliments and words of encouragement from people, that I felt if I quit I would let them all down.

I had bad days when I felt like it was hopeless to lose the weight. When that happened I would text my dad, or Jake, or other people in my support system, my best friends Cody and Phill. They were always there for me. I can’t begin to explain how important it is to have a great support system around you throughout the journey.

I harvested inspiration from them but also from people in the strength center at UW-Stevens Point. It was the best environment I could have been in to workout and lose weight. When a person starts losing weight they worry about what other people think about them in the weight room. I felt as if everyone would judge me and think to themselves, “What is that fatty doing in here?” Instead all I got were smiles, compliments, and encouragement. It made it all worth it, made me keep fighting and pushing. It inspired me to be better.

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Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

What aspect challenged me the most

The diet challenged me the most. I love food and it is hard for me to say no. The other challenging part was seeing my weight fluctuate. I could have a weekend were I drank and ate with friends on Friday night and Saturday night and on Sunday I could be up 10-20 pounds. A lot was water weight, but it was hard mentally for me. I got myself through it with help from my support system, emotionally and mentally.

My future fitness plans

I will work out from now on. My dream would be to inspire and motivate others with my story. I would love to be a weight loss sponsor for a clothing company like Nike or Under Armour and spread the word that anyone who wants to lose weight can lose weight. They just have to find the inspiration, motivation, will-power, and put in the hard work.

“My dream would be to inspire and motivate others with my story.”

Suggestions for aspiring transformers

Surround yourself with a support system that will be there for you throughout your journey. I would not be where I am without my family: my dad, brother, sister, my aunt Heidi, and my best friends Jake, Phil, Cody, and all the people from UW-Stevens Point and my home in Medford who helped me along the way.

Don’t be too hard on yourself. If you have a bad day, night, or meal, move on to the next day and tell yourself what you did yesterday is in the past and you control what you do today. The past may be dim or dark but your future can be bright if you want it to be.

How Bodybuilding.com helped me reach my goals

Bodybuilding helped me learn more about workouts. I would come here when I wanted to find out about a certain exercise and how to do it. If I needed some new ideas for workouts it was the one Website I went to.

They also provided the best prices on the pre-workouts and other supplements and also gave me motivation with the stories of other people and with trainers like Jim Stoppani.

Troy’s Top 5 Gym Tracks

1. “Hall of Fame” – The Script
2. “The Show Goes On” – Lupe Fiasco /
3. “Under the Sea” – Timeflies Tuesday
4. “I Made It” – Kevin Rudolf, Birdman, Jay Sean, and Lil Wayne
5. “Remember the Name” – Fort Minor

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Vital Stats

Name: Noah Siegel
Height: 5’10″
Weight: 218 lbs
Occupation: Physique athlete, Optimum Nutrition-sponsored athlete, personal trainer
Website: www.siegefitness.com

In most places, the sun is out. You know what that means—your guns should be out too. Whether we wear a tank top or show more skin at the beach, let’s all admit that we want our arms in stellar condition.

If you’re embarrassed to show off your arms because they look like limp strands of linguini dangling from your shoulders, then you need help. I have the workout that will change those twigs into arms so awesome your girlfriend will want to have them wrapped around her all night long.

I know some of you will be LOLing at this “curls for the girls” bro-ticle. But sometimes, vanity has its place. Why not hit the gym hard and let it show? Make Popeye proud!

Sun’s Out Guns Out Workout

For this workout, you’ll do three simple yet highly effective exercises for both biceps and triceps—six exercises total.

You’ll be in the gym for 45 minutes or so and leave with a pump that would make Bruce Banner envious.

“Whether we wear a tank top or show more skin, let’s all admit that we want our arms in stellar condition.”

Torching Your Triceps

EXERCISE 1

One of my biggest pet peeves is walking into the gym and seeing a guy doing triceps push-downs looking like the hunchback of Notre Dame. Nobody is impressed by your super-heavy stack if you put all your body weight on top and do mini elbow pumps.

Find a weight you think will enable you to hit the target rep range and set the pin in the stack accordingly. I prefer to use a straight bar . Keep your body straight and your core engaged as you press down; squeeze your triceps at the bottom. Allow the bar to return to chin height. Your forearms should be squeezed tight against your biceps. Allowing the elbows to raise a little will further engage the long head of the triceps, which means you recruit more muscle fibers. Stand up tall, especially when you get tired, so you don’t allow yourself to start hunching.

EXERCISE 2

Skullcrushers with dumbbells are highly effective; they allow you to work out the strength imbalances in your arms. I like to infuse my skullcrushers with some pull-over action to make the long head of the triceps the primary mover. Begin with the dumbbells straight up in the air above your face. Lower the weight all the way to the floor behind your head. As you begin to pull back up, straighten your arms until they reach full extension, but keep the angle of your humerus (upper arm bone) 45-60 degrees from the floor. This will keep the tension on your muscles.

I combine skullcrushers with triceps chest busters. After 12 reps of skullcrushers, put the dumbbells flat on your chest with your elbows flared out, your thumbs pointed down, and your palms facing away from your face. Push the dumbbells together and keep tension there. From there, push the dumbbells up with your inner chest and triceps. Keep the dumbbells together as you bring them back down to your chest. Do 12 reps.

Noah Siegel
Watch The Video – 0:27

EXERCISE 3

Kick the 130-pound kid doing a chest fly out of the way and tell him he needs to start with the bench press. Set the cable at the bottom of the rack and take off any attachments. Assume a staggered stance and lean over at the waist. Raise your elbow so your humerus is parallel to the floor, and don’t ever let it drop past this point. This whole motion is done from the elbow: flex, extend, and repeat. If your rear delt tires it means you need to work on your rear delts.

Blasting Your Biceps

SUPERSET

I’m not a big fan of standing biceps curls for a few reasons: one, everybody cheats; two, you’re all a bunch of cheaters who use your lower back; and three, you’re going to hurt your lower back, cheater.

Spider bench curls into preacher bench curls are a great way to change the angle of tension on the muscle to maximize your work quickly. Both curls should be performed standing and leaning onto the preacher bench, not seated. Be careful not to lock out your elbow on the extension phase because it puts a lot of tension on the tendons and joints instead of your muscles.

“Spider bench curls into preacher bench curls are a great way to change the angle of tension on the muscle to maximize your work quickly.”

These exercises can be performed with either barbells or dumbbells—mix it up to keep it interesting. Get your arms warmed up with one easy set then jump into 4 sets of 8 reps on both exercises. All biceps exercises should be done with an emphasis on the negative portion of the rep. This will maximize your time under tension, leading to greater gains.

EXERCISE 3

For this exercise, I get to go a little heavy and allow some cheating. Pick a weight that’s going to be challenging to get all 8 reps. Sit back on the bench and curl both arms at the same time, making sure to rotate your wrists on the way up so your palms face your body at the top. On the descent, keep your palms up and make the tempo a 3-count . Remember, biceps exercises are all about the negative —the lowering portion of curls often stimulates new growth. So, slow down!

If the weight isn’t pulling your arms down toward the end of each set, you went too light. On your last set, choose a heavier dumbbell and do some cheat reps that require you to sit up and swing the dumbbells a little bit . Then, hold that negative position for as long as possible. You’ll feel like your arm is getting torn apart, but it’s a biceps builder, that’s for sure.

Incline Dumbbell Curl

EXERCISE 4

I prefer using the straight bar attachment for these. I lie face up on bench holding this handle so my palms face up and my hands rest flat on my thighs. Doing the exercise like this completely eliminates any jerking, kipping, or back-flopping action you use when you cheat your 150-pound standing barbell curls.

Keep the reps strict and your back flat against that pad; don’t sit up. This is a finisher so leave it all on the table. Two sets should set your biceps on fire.

Forearm Finishers

SUPERSET

Straight-bar forearm curls off the edge of the bench will give you a lot of bang for your buck. You can use any straight bar you like. Just sit at the end of the bench and place your forearms flat on the bench so your wrists are at the end and your hands are off the bench. The key to this exercise is allowing the bar to roll down your hand all the way to your fingertips just before it falls off. Squeeze your hand so the bar rolls back up and the flex the wrist all the way up, and then squeeze some more. Use a weight which allows you to hit about 15 reps.

As soon as you’re done with the forearm curls, stand up and grab the bar from behind your body so it rests on your hamstrings. Do standing wrist curls by allowing the bar to roll all the way down your hand and into your fingertips. Squeeze the bar back into your hands and flex your wrists. Do as many reps as possible until it feels like you wouldn’t be able to hold a coffee cup.

Noah Siegel
Watch The Video – 0:45

SUPERSET

We finish off the workout with 3 sets of dumbbell hammer curls into reverse barbell curls. It’s a simple paring but don’t start throwing stupid weight around. Use something you can handle without cheating and curl with your thumbs going straight up to the ceiling. These should put the finishing touches on those awesome lower biceps and forearm muscles.

After a few weeks of doing this workout, you should see significant improvement in the details and size of your arms. Remember, always ask your girl what she thinks of your improvements. If she says she can’t tell, get a new girlfriend and keep training.

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Today’s shoulder workout is going to be a lot of fun. We’re going to start with some heavy, compound lifts to build overall strength and mass, and then get our pump on with lighter isolation lifts. This approach lets us build massive boulders and then chisel them into pure sculpture.

There are only seven exercises in this workout, but that doesn’t mean it’s going to be easy. It’s your responsibility to keep the intensity high. Nobody is going to build your dream physique for you.

During this workout, clear your mind of everything but the iron. Focus just on your lifts and building your best self. That’s how you find success.

Lawrence Ballenger’s Shoulder Workout
Watch The Video – 10:41

Ballenger’s Bouldering Tips

Warm-up 1
5-10 minutes

Warm-up 2
2-3 sets of 10-15 reps per arm

Rotation With Band

Warm-up 3
2 sets of 10 reps forward and backward

Arm Circles

It’s really important to warm up before you begin this workout. Aside from spending some time on the treadmill, I like to warm up my rotator cuff by doing internal and external shoulder rotations and arm circles.

I do this because I want to avoid injuries. Your shoulders are involved in pretty much every exercise you do, so it’s imperative to keep them healthy.

Exercise 1
Warm-up set: 2 sets of 6 reps
Working sets: 3 sets of 6 reps
Rest: 1-2 minutes between sets

Seated military press

When I don’t have a spotter, I like to do seated military presses inside a power rack. Use the warm-up sets to set up the correct movement pattern and work up to your heavy weight. You’ve only got six reps per set, so that means you get to pile on the plates!

Exercise 2
Warm-up set: 1 sets of 6 reps
Working sets: 3 sets of 6 reps
Rest: 1-2 minutes between sets

Arnold press

I set the incline bench pretty high when I do this exercise. If you like to use less incline, that’s totally fine. The Arnold press can help you add a lot of power and size to the front delt, which is perfect because that muscle seems to be a place where many people are lacking. Round shoulders are great because they show off the width of your body and make your arms look fully developed.

Exercise 3
Working sets: 3 sets of 8-12 reps
Rest: 30-45 seconds between sets

Single-arm incline lateral raise

The focus of lateral raises is the squeeze and control. Don’t just throw the weight up; control the movement through the entire range of motion. Squeeze the shoulder on the way up. On the way down, keep tension on the delts by stopping before your arm rests against your body.

Because you can’t use any momentum and you keep tension on the muscles for so long, you may have to use lighter weight. That’s fine. Don’t worry about how big the dumbbell is. Worry about keeping your shoulder contracted throughout the whole exercise.

Exercise 4
Working sets: 3 sets of 8-12 reps
Rest: 30-45 seconds between sets

Cable lateral raise

Again, focus on the squeeze. As you go through the sets, you’ll notice that your range of motion might decrease. Sometimes, the delt gets so full of blood it might be hard to contract the muscle fully. Bang these reps out and keep moving.

Exercise 5
Working sets: 3 sets of 8-12 reps
Rest: 30-45 seconds between sets

Alternating front incline raise

By alternating the working muscles, you can isolate each front delt. The best part about doing this on an incline is that it really stretches the target area. The more muscle fibers you can stretch and contract, the bigger your delts can become!

Exercise 6
Working sets: 3 sets of 8-12 reps
Rest: 30-45 seconds between sets

Reverse machine fly

A lot of people think they hit their rear delts enough on their back days, but I think it’s important to do a little more work because the rear delts are a highly neglected area. Your shoulders look rounder and thicker when you have big rear delts.

For this exercise, keep your elbows fairly straight and parallel to the ground. Squeeze the heck out of your delts.

Exercise 7
Working sets: 3 sets of 8-12 reps
Rest: 30-45 seconds between sets

Barbell Shrug

Pile up the weight and start shrugging! Shrugs are usually a strong movement for most people. I like to use straps because my grip fatigues by the end of the workout. Use a slight pause at the top for peak contraction.

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If you’re like most gym-goers, you send your body mixed messages. You walk into the gym thinking “grow!” but the life you lead, and the mistakes you make, too often say “whoa!”

When I say “mistakes,” I’m not talking about using the wrong grip on lat pull-downs or pointing your toes out too far on calf raises. Honestly, muscle growth isn’t as precise as that. No, it happens on a much bigger level, including a big growth stimulus provided by heavy lifts, large amounts of food, and an overall lifestyle commitment. If that last one made you squirm in your seat, then you definitely need to keep reading.

Here are six mistakes that could kill your gains. They’re all easy to fix right now, so be honest and ask yourself: Which one is holding you back from your potential?

Mistake 1:

You need to listen to your body and what it’s asking—or screaming at you.

You’re scheduled to hit the gym for a big chest day today, but your triceps and front delts still ache from your last shoulder workout. You had mediocre sleep last night that left you feeling far less than energized. What do you do?

Many dedicated gym-goers will hit the gym anyway. They say there are some days you just have to push through. Which is true—to a point. There comes a time, though, when you’re only stacking abuse on top of abuse.

You need to listen to your body and what it’s asking—or screaming at you. Maybe it’s saying that a day or two of straight-up, no-strings-attached rest is necessary.

Or perhaps it’s telling you that knocking against the ceiling of your abilities every day isn’t the way to go, and that a program with more built-in periodization is a better fit for your abilities and lifestyle.

Athletes learn and improve. You know who doesn’t? Injured athletes. Muscle tears, strains, and systemic overtraining will all cost you time and muscle mass. Don’t give up performance in the name of ego!

Mistake 2:

Too often, we quantify our weaknesses purely in terms of size. “I’d like to add an inch to my arms,” for instance, or “I wish my calves were bigger.” So we approach the problem the same way we’d approach a bike with a flat tire: by pumping it up, in this case with isolation movements like preacher curls or calf raises.

Logical, right? But you build more overall muscle—and a surprising amount of site-specific muscle—by addressing big W: weakness. You should train to get stronger! Weighted pull-ups will do plenty for your arms, in addition to your back, abs, and overall strength. Heavy deadlifts hit your arms, calves, and pretty much everything else, while producing a rush of beneficial anabolic hormones and burning more calories than you probably realize.

“Sure, curls and calf raises are great exercises, but if you want serious gains, you simply must hit heavy, basic compound movements,” explains fitness model and BPI athlete Whitney Reid. “When I say heavy, I’m talking enough weight that you’re fully fatigued after 8-10 reps. Keep your form strict and control the weight.”

A good balance between compound exercises and isolation is crucial to the success in any mass-building program such as Jay Cutler’s Living Large trainer. Conversely, you could also plan out your year and focus solely on improving on the big movements for a phase, followed by a phase of more traditional bodybuilding work. How you choose to incorporate strength work is up to you. Just make it happen!

Mistake 3:

Maybe because of all the intense faces that people make in the weight room, it can be easy to overlook how fun training is. It’s like a playground for adults, with every station offering a different experience and potential for improvement.

With all these tools at our disposal, it can be tempting to simply move from station A to B, push weights from points A to B, and trust that it’s working. If you’ve accomplished everything the little piece of paper said to do, the workout was a success, right?

If you really think about each muscle fiber squeezing and contracting as you move the weight upward, you’ll dial in and work the muscles you aim to.

Yes and no. In reality, half the battle is the process. If you really think about each muscle fiber squeezing and contracting as you move the weight upward, you’ll dial in and work the muscles you aim to. You’ll maximize the time under tension (TUT), which is a proven way to grow. Allowing stronger muscle groups to take over a movement pattern is the fastest way to miss out on gains in the muscle you target. Your front delts are all too willing to take over a shoddy bench press, for example.

Learn how to really focus in on a muscle, and you’ll see an instant boost in how your workouts feel and your body grows. You also might find yourself making some of those intense faces I mentioned earlier—and that’s a good thing!

Mistake 4:

For many serious trainees, staying accountable during the week isn’t a problem. Their schedule is relatively constant, they can control when and what they eat, and they’re able to avoid major dietary pitfalls.

Then the weekend hits, and all bets are off. Even if you just go out and “let loose” one evening each week, you can seriously set back your physique goals—especially if alcohol is involved.

A drink or two is one thing, but let’s be honest: Getting straight-up drunk on a regular basis has no place in a serious athlete’s life. Compromise is inevitable in fitness and in life, but it’s still up to you to decide what’s most important to you.

Are you willing to sacrifice maximum gains in order to have a few drinks? Or, is making the absolute most progress possible a top priority? If it is, then you’ll want to stick to soda water with lemon or lime instead.

Mistake 5:

A lot of people these days like to say you don’t need cardio at all, and that simply setting foot on a treadmill or trail is going to cost you gains and leave you skinny-fat. I’m not of those people. Cardio can have a place in most programs, but it’s definitely possible to overdo it, particularly if you do hours of it every week in order to “stay lean” while trying to bulk. That’s a big no-no if you’re trying to add muscle.

First, overdoing cardio training can dramatically decrease your total force generation capacity, which may mean you don’t have the energy to produce the growth stimulus you need during your lifting session. Remember, it’s TUT that really pushes muscles to grow, and you need energy to produce it. And if you’re eating to build muscle, you especially need to maximize your strength training. Otherwise, you set yourself up to add fat where muscle should be.

Second, too much cardio stacked on top of weight training can also cause your testosterone levels to drop. Men who have low testosterone levels tend to maintain higher body fat levels and lower levels of total lean mass. Those are two strikes against overdoing cardio.

Overdoing cardio training can dramatically decrease your total force generation capacity, which may mean you don’t have the energy to produce the growth stimulus you need during your lifting session.

Finally, low-intensity endurance work teaches your body to be more efficient. Cardio trains you to make a little bit of fuel last for lengthy periods of time. This is exactly opposite of what you want when trying to stay lean. You want to burn calories in a raging, inefficient inferno, while you keep throwing fuel on the fire in the form of food.

The answer: While trying to add muscle, stick to high-intensity interval training for cardio—provided that it doesn’t interfere with your recovery. Save the low-intensity cardio for other training cycles throughout the year.

Underemphasizing Calories and Overemphasizing Protein

When someone tells their trainer that they’re struggling to add muscle, the immediate reply is to consume more total calories—a great suggestion. But in the quest to both stay lean and add mass, trainees too often try to perform an elaborate macronutrient dance where they shoot protein intake through the roof while cutting carbs and sometimes fat. Bad idea, says Reid.

“Too many people go to the gym and train hard but don’t eat enough calories to support gaining muscle mass and size. I have fallen victim of this in the past while trying to keep my body fat low and abs showing,” he explains. “I would cut carbs down very low for long periods of time. All this did was kill all the gains I made over the previous few months.”

So when aiming to build muscle, eat more of everything, not just more protein.

There’s no denying the importance of protein in any mass-building diet, and sure, you’ll need more of this crucial macronutrient than someone who’s sedentary. However, also remember that carbohydrates are what the body uses as fuel while it works to assemble protein into new muscle tissues.

If you don’t have enough carbs, the protein you eat won’t be put to good use. Likewise, fats are required for optimal hormonal levels, and your hormones are the foreman of your body’s muscle construction crew.

So when aiming to build muscle, eat more of everything, not just more protein. Once you reach 1-1.25 grams of protein per pound, step back and make sure you do not neglect another macronutrient.

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Welcome one, welcome all. Your search for the healthy breakfast solution is over, and it’s comprised of three words: Healthy protein pancakes. OK, we know what you’re thinking. Healthy pancakes? The two words rarely get along in the same sentence—let alone in the same recipe.

Thankfully, times have changed. Gone are the days when the almighty pancake was simply a vessel for delivering the carbohydrates found in seven slices of bread. Now, a generous waterfall of (sugar-free) pancake syrup cascading down a full stack of protein-infused pancakes means satisfying flavor and muscle-building power.

Featuring 20 of our most delicious protein pancakes, these healthy breakfast recipes are sure to appeal to a variety of taste preferences. Blueberry pancakes, pumpkin pancakes, chocolate peanut butter pancakes, or just the simple basics—you’ll find it all here and burst into a happy dance after one bite.

PDF

1 Basic Protein Pancakes

Ingredients

• 1/4 cup raw oats
• 1/4 cup cottage cheese
• 1/2 scoop protein powder
• 1/2 cup egg whites

Healthy Suggestions

Walden Farms Calorie Free Pancake Syrup
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Bodybuilding.com Vanilla Protogen
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Directions

1. Blend all the ingredients until a batter forms. Pour over a hot griddle.
2. Flip when the edges start browning.
3. Serve with a tablespoon of natural peanut butter and top with almonds.

Nutrition Facts

Amount per serving

Calories 269

Total Fat3g

Total Carbs23g

Protein35g

PDF

2 Two-Ingredient Pancakes

Ingredients

• 1 whole egg
• 2 egg whites
• 1 small ripe banana

Healthy Suggestions

Walden Farms Calorie Free Pancake Syrup
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Betty Lou’s Organic Powdered Peanut Butter
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Directions

1. Mash the banana and crack the eggs in it, stirring until the mixture becomes somewhat homogenized.
2. Heat a greased griddle or frying pan on medium heat and pour about a 2.5-inch wide puddle of batter.
3. Delicately flip the pancake after about 25 seconds or when it browns. The recipe makes 3-4 small pancakes.

Nutrition Facts
Serving Size: 3-4 pancakes

Amount per serving

Calories 215

Total Fat5g

Total Carbs30g

Protein18g

PDF

3 FitmenCook Lean Pro8, Banana, Blueberry,
and Oatmeal Pancakes

Ingredients

• 1 scoop Lean Pro 8
• 1/2 cup egg whites (or 3 egg whites)
• 1/2 cup oatmeal (uncooked)
• 1/2 medium banana
• 1/2 cup blueberries
• 2 tsp baking powder

Healthy Suggestions

Labrada Lean Pro 8 vanilla
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Raw Almonds

Directions

1. Place raw, uncooked oatmeal in a blender or food processor and blend until it becomes fine flour.
2. Add eggs, banana, protein powder, and baking powder and pulse blend until smooth.
3. Toss blueberries into the batter and mix using a spatula or spoon.
4. Place a skillet on medium-high heat and measure out about 1/8 cup or 2 tbsp of batter per pancake.
5. Cover the pancakes while they cook to help the inside cook faster. Cook them for about 45 seconds to 1 minute on the first side, and then about 30-45 seconds on the other side.

Nutrition Facts

Amount per serving

Calories 544

Total Fat11g

Total Carbs64g

Protein47g

PDF

4 Almond Butter Protein Pancakes

Ingredients

• 1 scoop Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream
• 3 egg whites
• 1/4 cup water
• 1 tbsp almond butter
• 1 Splenda packet
• 2 tbsp sugar-free syrup

Healthy Suggestions

ON Vanilla Ice Cream Powder
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Walden Farms Calorie Free Pancake Syrup
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Directions

1. Mix ingredients in a bowl. If needed, add a bit more water.
2. Cook over medium heat.
3. Plate and spread 1 tbsp almond butter on top of the pancakes.
4. Sprinkle with 1 packet Splenda and drizzle with maple syrup.
5. If desired, add a few strawberries and bananas for deliciousness!

Nutrition Facts

Amount per serving

Calories 145

Total Fat1.3g

Total Carbs3.6g

Protein34.8g

PDF

5 Protein Pow Protein Pancakes

Ingredients

• 1/4 cup rolled oats
• 1/4 cup Gaspari Nutrition Cinnamon Roll MyoFusion Elite Protein Series
• 1/2 cup liquid egg whites
• 1/8 cup vanilla pea protein powder (or casein)
• 1/4 cup flaked coconut
• 1/4 cup almond milk
• 1/2 tsp baking soda

Healthy Suggestions

Coconut Flakes

Your Favorite Casein
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Directions

1. Blend all ingredients together.
2. Spray a nonstick pan with coconut flour, PAM, or low-calorie spray.
3. Turn your heat to medium/high.
4. Once the pan is sizzling hot, pour your batter on it. Then turn the heat back to medium/low to make sure the pancakes cook through without burning.
5. Flip once bubbles start to appear on the pancake’s surface, flip again, and then boom: ready!

Nutrition Facts

Amount per serving

Calories 564

Total Fat21g

Total Carbs39g

Protein57g

PDF

6 Banana Pancakes

Ingredients

• 1/4 cup unsweetened coconut flakes
• 1-2 scoops Optimum Nutrition 100% Gold Standard Whey Vanilla Ice Cream
• 6 whole eggs, 2 egg whites
• 1 tbsp coconut oil
• 1 whole banana
• Cinnamon, to taste
• Sugar-free maple syrup, to taste

Healthy Suggestions

Barlean’s Extra Virgin Coconut Oil
Shop Now

Coconut Flakes

Directions

1. Preheat your pan to 300 degrees.
2. In a bowl mix eggs, 1/4 cup coconut flakes, 1/2 of a mashed up banana, and 1/2 drop liquid Stevia.
3. Melt coconut oil in microwave and add to mix.
4. Stir in flax meal and protein to a desired creamy consistency. Add cinnamon.
5. Pour on pan and cook a few minutes on each side.
6. Once all pancakes are made, slice up the remaining 1/2 banana and top the pancakes with zero-calorie maple syrup.

Nutrition Facts
Per serving, makes 8 pancakes

Amount per serving

Calories 127

Total Fat6.5g

Total Carbs5.5g

Protein11.7g

PDF

7 Berries and Creme Protein Pancakes

Ingredients

• 3/4 scoop Cellucor COR Performance Whey Strawberry Milkshake
• 1/4 cup blueberries
• 1/3 cup oats
• 1 tbsp light or unsweetened almond milk
• 4 egg whites

Healthy Suggestions

Cellucor COR Performance Strawberry
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NOW Rolled Oats
Shop Now

Directions

1. Mix all ingredients together in a bowl.
2. Spray a medium-sized skillet with nonstick spray, then place on medium heat.
3. Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.
4. When each side is golden brown, the pancake is ready to be served. Enjoy!

Nutrition Facts

Amount per serving

Calories 280

Total Fat3g

Total Carbs27g

Protein37g

PDF

8 Blueberry Pancakes

Ingredients

• 6 egg whites
• 1/2 cup oats
• 1 tsp baking powder
• 1/2 cup unsweetened almond milk
• 1 dash salt
• 2 packets Truvia or Stevia
• 1/4 cup blueberries
• 1/2 cup unsweetened applesauce
• 1 dash cinnamon

Healthy Suggestions

Stevia/Truvia
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Walden Farm Fruit Spread
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Directions

1. Put egg whites, oats, baking powder, almond milk, salt, and Stevia in the blender.
2. Blend for 30 seconds on med-high speed.
3. Spray a pan with non-stick cooking spray, pour batter on pan, and add half the blueberries.
4. Cook like a regular pancake.
5. For topping, add applesauce and cinnamon.

Nutrition Facts
Per serving, makes 2 pancakes

Amount per serving

Calories 334

Total Fat4g

Total Carbs48g

Protein30g

PDF

9 Chocolate Peanut Butter Pancakes

Ingredients

• 1/2 scoop Monster Milk Peanut Butter Chocolate
• 1 cup liquid egg whites
• 2 tbsp raw coconut flour
• 1 tbsp Betty Lou’s Organic Powdered PB

Healthy Suggestions

Monster Milk Peanut Butter Chocolate
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Betty Lou’s Organic Powdered PB
Shop Now

Directions

1. Mix all ingredients in a bowl until they form a thick batter.
2. Pour batter onto a greased skillet and cook like a pancake.
3. Top with all-natural peanut butter or sugar-free maple syrup.

Nutrition Facts

Amount per serving

Calories 342

Total Fat17g

Total Carbs25g

Protein47g

PDF

10 Cinnamon Swirl Pumpkin Pie Protein
Pancakes

Ingredients

• 1 scoop COR-Performance Whey Cinnamon Swirl
• 1/3 cup old-fashioned oats
• 1/4 cup pumpkin (I use unsweetened canned pumpkin for convenience)
• 1/2 cup egg whites
• 1/2 teaspoon of cinnamon

Healthy Suggestions

Cellucor COR Performance Cinnamon Swirl
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Walden Farms Calorie Free Pancake Syrup
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Directions

1. Mix all ingredients together in a bowl.
2. Spray a medium-sized skillet with nonstick spray, then place on medium heat.
3. Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.
4. When each side is golden brown, the pancake is ready to be served. Enjoy!
5. Feel free to top with sugar-free syrup. Walden Farms Calorie-Free Pancake Syrup is my favorite. (I’m convinced it was created solely to curb my sweet tooth.)

Note

Looking for more sweet? Add fruit of your choice! A few banana slices make a good addition, or top it with 1 tbsp of almond butter. Plain or decked out—this pancake is delicious!

Nutrition Facts

Amount per serving

Calories 369

Total Fat4g

Total Carbs40g

Protein43g

PDF

11 Combat Pancakes

Ingredients

• 2 scoops MusclePharm Combat Vanilla Protein Powder
• 1/4 cup unsweetened coconut milk
• 1 tsp cinnamon
• 1 cup oats
• 1 tsp baking powder
• 2 egg whites

Healthy Suggestions

MusclePharm Combat Vanilla
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NOW Rolled Oats
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Directions

1. Mix together all ingredients until you achieve a pancake-like consistency.
2. Preheat a pan over medium heat, then spray pan with non-stick spray.
3. Place mix into pan and cook both sides until mix is fully cooked through. Test with a toothpick.

Nutrition Facts
Per serving, makes 2 pancakes

Amount per serving

Calories 238

Total Fat4g

Total Carbs19g

Protein32g

PDF

12 Lemon Blueberry Pancakes

Ingredients

• 1/3 cup oat bran
• 1/2 cup blueberries
• 5 egg whites
• 1/2 tsp baking soda
• 1 tbsp sugar-free lemon Jell-O mix or lemon drink mix
• 2 tsp grated lemon peel
• Sugar-free syrup
• Greek yogurt, for garnish

Healthy Suggestions

Walden Farms Chocolate Syrup
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Liquid Egg Whites
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Directions

1. In a large bowl, combine all ingredients. Mix together and whisk until smooth.
2. Cook batches in pre-sprayed skillet on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
3. Serve with sugar-free syrup.

Nutrition Facts

Amount per serving

Calories 510

Total Fat16g

Total Carbs26g

Protein50g

PDF

13 Kefir Pancakes

Ingredients

• 1 cup all-purpose flour
• 1 cup oat flour (or ground oats)
• 1 1/2 tsp baking soda
• 1/2 tsp salt
• 2 cups kefir
• 1/2 cup low-fat milk
• 1 tsp vanilla extract
• 1 whole egg beaten with 2 egg whites
• 3 tbsp natural peanut butter
• 1 cup fresh berries

Healthy Suggestions

BSN Syntha-6 Protein
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Liquid Egg Whites
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Directions

1. In a large bowl, mix flour, oat flour, baking soda and salt. In another bowl, combine together the kefir, milk, vanilla extract and eggs; beat until well-blended. Next, add the dry mixture to the wet mixture until a moist batter has formed.
2. Pre-heat a skillet on medium heat and spray with non-stick cooking spray. Drop the batter onto the skillet by large tablespoon and cook for 1-2 minutes before flipping and cooking for another minute or two on the second side. Continue until all pancakes are completed.
3. Place the natural peanut butter in the microwave for 20-30 seconds to soften and then drizzle over pancakes; top pancakes with the fresh berries.

Nutrition Facts
Per serving, makes 2-3 pancakes

Amount per serving

Calories 584

Total Fat15g

Total Carbs81g

Protein28g

PDF

14 Monster Milk Breakfast Cake

Ingredients

• 1/2 cup oatmeal
• 1/2 scoop Monster Milk Peanut Butter Chocolate
• 1/2 cup liquid egg whites
• 1 packet Stevia
• 2 tbsp unsweetened almond milk

Healthy Suggestions

Monster Milk Peanut Butter Chocolate
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NOW Better Stevia
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Directions

1. Mix all ingredients together in a bowl.
2. Cook in a microwave for 1-2 minutes or until all the liquid is absorbed by the oats.
3. Top with all-natural peanut or almond butter, or sugar-free maple syrup.

Nutrition Facts

Amount per serving

Calories 295

Total Fat15g

Total Carbs32g

Protein31g

PDF

15 Oatmeal Pancakes

Ingredients

• 1 cup raw oats
• 1 scoop protein powder
• 3 egg whites
• 1/4 cup water
• 1 1/2 tsp cinnamon
• 2 packets sweetener
• 1 1/2 tsp baking powder

Healthy Suggestions

NOW Better Stevia
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Liquid Egg Whites
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Directions

1. Place all ingredients in a blender and blend for 30 seconds.
2. Then pour onto a hot grill and cook like a normal pancake.
3. An optional addition is to add some frozen fruit after the batter is blended.

Nutrition Facts
Serving Size: 1 serving

Amount per serving

Calories 465

Total Fat8g

Total Carbs57g

Protein45g

PDF

16 Pumpkin Spice Pancakes by Jamie Eason

Ingredients

• 1 1/2 cups oat flour
• 2 tbsp Splenda, Truvia, or Ideal
• 1 tbsp baking powder
• 1/2 tsp salt
• 1 tbsp cinnamon
• 1/4 tsp allspice
• 1/4 tsp nutmeg
• 4 egg whites
• 1/2 cup raw pumpkin
• 1 1/2 cups unsweetened Almond Breeze

Healthy Suggestions

NOW Rolled Oats
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NOW Better Stevia
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Directions

1. Preheat griddle to medium heat.
2. Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl.
3. Whisk egg whites and pumpkin. Mix in Almond Breeze.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray griddle with non-stick butter spray.
6. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.

Note

To make these protein pancakes, use only 1 1/4 cup of oat flour and add 2 scoops of your favorite vanilla protein.

Nutrition Facts
Per serving, makes 10 pancakes

Amount per serving

Calories 64

Total Fat1g

Total Carbs10g

Protein4g

PDF

17 Pumpkin Protein Pancakes

Ingredients

• 1/2 cup 100% canned pumpkin
• 1/4 cup of liquid egg whites
• 1/2 scoop of MET-Rx Ultamyosyn Whey Cookies N’ Cream
• 1 tsp baking powder
• 1/2 tsp pumpkin spice
• Natural sweetener (optional)

Healthy Suggestions

MET-Rx Ultamyosyn Whey Cookies N’ Cream
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Walden Farms Calorie Free Pancake Syrup
Shop Now

Directions

1. Mix canned pumpkin, liquid egg whites, and MET-Rx protein powder together with a spatula. (Mix by hand for a slightly lumpy batter or, if you prefer, use a blender to achieve a smoother consistency.)
2. Stir in the baking powder.
3. Continue to stir as you add in the pumpkin spice. Add as little or as much as you like—even add a little natural sweetener such as Stevia or honey if you want.
4. Slowly add water. Start with 1/4 cup and add from there. Just be sure to keep the batter thick! 6. Pause for a second and taste test this awesomeness. Get excited to cook it!
5. Turn your stove on medium heat. Pour in the batter (it should be thick) and let cook for about 3 minutes.
6. Flip your perfectly pleasant protein pancake, and lower the heat a little bit. Cook until desired fluffiness, and let cool. Top with Walden Farm’s Calorie Free Pancake Syrup, or your favorite toppings of choice!

Nutrition Facts

Amount per serving

Calories 136

Total Fat2g

Total Carbs10g

Protein23g

PDF

18 Red Velvet Muscle Milk Pancakes

Ingredients

• 1/3 cup of your favorite light-colored flour (or gluten-free flour)
• 1/4 cup egg whites
• 1/2 tsp baking powder
• 1 scoop Muscle Milk Light Cake Batter
• 1/2 cup beet juice

Healthy Suggestions

Muscle Milk Light Cake Batter
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Liquid Egg Whites
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Directions

1. Heat greased skillet on medium heat.
2. Combine all ingredients until batter is smooth.
3. Pour into heated skillet.
4. Once bubbles form and one side is golden brown underneath, flip pancake.
5. Cook on other side until golden brown.
6. Serve with butter or cream cheese whipped with agave nectar.

Nutrition Facts

Amount per serving

Calories 326

Total Fat3.7g

Total Carbs48g

Protein24g

PDF

19 Vanilla Caramel Protein Crepe

Ingredients

• 2 egg whites
• 1 cup almond milk
• 2/3 cup ground oats
• 1 pinch salt
• 1 1/2 tsp coconut oil
• 2 scoops BPI Vanilla Caramel Whey-HD

Healthy Suggestions

BPI Vanilla Whey-HD
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Food Scale
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Directions

1. In a blender, combine egg whites, almond milk, oats, protein powder, salt and coconut oil. Process until smooth, cover and refrigerate for 1 hour.
2. Heat skillet over medium heat and spray with pam. Pout 1/4 cup of crepe batter into skillet, tilting to completely coat the surface. Cook for 2-5 minutes, turning once, until golden. Repeat with remaining batter.
3. Top the crepe with 1 tablespoon of Nutella and 1/2 banana sliced and roll.

Nutrition Facts

Amount per serving

Calories 510

Total Fat16g

Total Carbs26g

Protein50g

PDF

20 Sprouted Buckwheat Pumpkin Pancakes

Ingredients

• 1/2 cup pumpkin
• 1/3 cup sprouted buckwheat flour
• 1/4 cup unsweetened almond milk
• 1/2 scoop BPI Vanilla Caramel Whey-HD
• 1 tsp vanilla
• 1/2-1 tsp baking powder
• Pinch of salt
• 2 tbsp sugar (sub coconut sugar or Stevia to go sugar-free)
• 1/2 heaping tsp cinnamon
• 1/2 heaping tsp pumpkin pie spice

Healthy Suggestions

BPI Vanilla Caramel Whey-HD
Shop Now

NOW Better Stevia
Shop Now

Directions

1. Combine the first five ingredients. Then, add the egg whites and almond milk. You can also make these your own by adding favorites like blueberries, chocolate chips, crushed walnuts, canned pumpkin, and mashed bananas to the mixture.
2. Cook on a griddle greased with a bit of coconut oil.
3. Top with optional garnish such as almond butter, jelly, coconut butter, coconut oil, or pure maple syrup. Enjoy!

Nutrition Facts
Per pancake

Amount per serving

Calories 89

Total Fat1g

Total Carbs17g

Protein5g

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You’ve set your sights on enjoying the warm summer months with your leanest body ever, but time’s passing quickly and you’re still sporting a bit of extra winter weight. So, you embark on a quest for the perfect diet plan! With only a few weeks to spare until you’re on vacation, you know you need something intense. Here’s where you have to be careful.

Commit to a quick-fix crash diet, and you could actually move away from progress rather than closer to your ultimate goal. Don’t think it could happen to you? Don’t be so sure. Many people damage their metabolism on a daily basis without even realizing it, and then they wonder why they aren’t seeing results.

Your metabolism is responsible for determining precisely how many calories you burn on a daily basis. If it runs sluggish, your fat-loss engine will, too. Avoid these eight metabolism-wrecking mistakes to ensure your metabolism stays in high gear for the weeks to come!

Mistake 1

When many people hop on a diet, their protein intake plummets. As calories go down, common sense might have you believe that protein should decrease accordingly. This, however, is incorrect.

“When you reduce your caloric intake, you actually need to bump up the amount of protein you consume.”

When you reduce your caloric intake, you actually need to bump up the amount of protein you consume. This helps prevent muscle mass loss which, should it occur, will halt your metabolism in a hurry since muscle is metabolically active tissue.

As you restrict calories and torch fat, be sure to target 1-1.5 grams of protein per pound you weigh each and every day. This number may seem high to some, but it will help you maintain lean mass and ensure your body doesn’t dip into amino acids for energy.

Mistake 2

Another vital error that can mangle your metabolism is starting a diet before you’ve built a solid base of lean mass, especially if you’re already quite lean.

If you have a lot of fat to lose, it’s wise to shed some before you focus on building muscle. However, if you’re looking to go from lean to ripped and have very little muscle on your frame, you’re far better off focusing your efforts on a clean bulking phase first.

Having added muscle on your frame will give you more metabolic ammo so when you do finally diet the process moves along faster and easier. In addition, if you’re dieting to reveal a shredded physique, you need to accrue a decent amount of lean mass to reveal!

Mistake 3

Do you consider yourself a cardio king or queen?

“Drop the slow-paced cardio and add a solid dose of high-intensity interval training, like a Tabata program, to your routine!”

If you’re not familiar with the term, it describes someone who devotes far too many hours of the day to low-intensity cardio training. It starts out innocuous enough: You spend 30 minutes per day on the treadmill, stair stepper, elliptical, or your cardio weapon of choice. At first, you see moderate results. You then decide to do twice as much cardio to double your results.

Up goes your cardio commitment! You see slightly better results, so you decide to add even more cardio. What if you went twice every day? Imagine the fat burning potential! The problem: You’ll eventually hit a wall.

“You can’t possibly constantly continue to increase your cardio more and more just to earn better results, or else you’ll be living in the gym,” explains Jen Jewell, who sees this happening all too often. “It’s a vicious cycle.”

Once you get to that point where it takes hours of cardio to maintain your current body weight, you’ll feel trapped. Your body will adapt to all this cardio and, in time, you will stop seeing the results you once did. Always keep that in mind.

So, what should you do? Drop the slow-paced cardio and add a solid dose of high-intensity interval training, like a Tabata program, to your routine! In addition, turn your focus back to food. Remember, greater fat loss will come from changes to your diet, not hours spent on cardio machines.

Mistake 4

I understand if you’re determined to never miss a beat with your workouts. As you ramp up your fat-loss efforts, you might even start hitting the gym twice per day, once for cardio and once for weights. That’s great, but not if it comes at the cost of a good night’s sleep.

When you’re overworked, something has to give. If it’s your sleep time, you’ve just committed a fat-loss felony. Sleep is imperative for fat loss. It’ll not only keep your metabolism stronger, but it’ll also help you maintain better insulin sensitivity.

A lack of sleep will also drain your energy, making it nearly impossible to muster the drive to perform intense, fat-blasting workouts. Aim for 8 hours of sleep per night if you want to optimize your metabolism.

Mistake 5

So, you achieved your goal weight and figure you’ll add back one of the forbidden foods that previously resided on your do-not-eat list. But, before you know it, your entire diet is filled with the exact foods which caused you to gain weight in the first place!

In a fit of disgust at your lost results, you resolve to hop back on another intense diet to shed the weight. This process, known as yo-yo dieting, damages to the body and may crush your metabolism over time.

With each yo-yo diet attempt, your body will bounce back a little less, until you’re hardly recovering at all. “This back and forth form of living is not healthy for the body or the mind,” explains Jen Jewell.

Instead, find a diet that you can commit to for good. Even when you’re working toward weight maintenance, you should have no problem following the same eating concepts you used to lose the weight in the first place.

Likewise, you also want to avoid the post-success binge-week. “Having a cheat meal after a competition or diet success is one thing,” explains IFBB Physique pro Craig Capurso, “but having a binge week after a diet is sure to cause physiological, hormonal, and metabolic damage that can take months to correct.”

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Welcome to the first day of a healthier, more active life! Over the next 30 days, you’ll learn about the fundamentals of fitness, nutrition, and supplementation. No matter what your fitness past is like, or how many times you’ve started with good intentions and seen them fade, this time will be different. Give us 30 days, and we’ll give you the tools you need to transform!

Ultimate 30 Day Beginners Guide To Fitness:
Watch The Video – 03:21