If you’re like most people who go to the gym, standing alternating dumbbell curls are likely one of the first exercises you tried at the gym in your pursuit of big arms. They’re simple, effective, and the embarrassment factor—the possibility of doing them in a way that looks foolish—is relatively low.

Like many movements, the key to getting the most out of this exercise is to keep your form as strict as possible. You don’t want to be bending and twisting like those guys dodging the bullets in slow motion in “The Matrix.”

Your upper arm shouldn’t budge while performing the arm curl; in fact, your elbow should be locked in place by your side. As you curl the weight, your hand should rotate out, an act called supination. If you’re having difficulty turning your wrist up, you’re going a little too heavy; it’s time to set aside your ego and drop down to lighter weights.

Having said all of that, there is a time and a place to cheat. The finishing move on biceps day will use both strict curls and what’s called “cheat curls.” What exactly is a cheat curl? A cheat curl is a standing curl done using a small amount of momentum, usually generated from the hips and/or front delts, in order to get past the sticking point.

For the purpose of this finishing move, we’ll be using this cheat technique as little as possible in order to complete the prescribed reps. However, if you find you’re able to complete every rep with strict form, you either rested too long between sets or didn’t go heavy enough.

This finisher—done after all your other biceps moves—is not for the faint of heart or weak of mind.

GETTING INTENSE

This finisher—done after all your other biceps moves—is not for the faint of heart or weak of mind. You’ll be completing 75 reps of standing curls with relatively heavy weights—without resting.

You’ll be doing a classic dropset here. A dropset is one in which you do an exercise to failure, but instead of dropping the weight you quickly reduce the poundage to continue the set.

Start with a weight that you can rep for five strict dumbbell curls. The fifth rep should be very difficult. As soon as you complete those reps, go down 5 pounds and complete five more reps.

Continue dropping the weight by 5 pounds and doing five reps until you’ve done five sets (i.e., 45×5, 40×5, 35×5, 30×5, 25×5).

Here’s the catch: You’ll be doing three rounds of this—without resting between sets. While that may sound impossible, that’s where the cheat curl comes in.

The key is to stay as strict as possible with each rep, keeping rest time to an absolute minimum, and cheating only as much as you need to. To wit:

• On the first round, you should be able to complete all 25 reps with strict form. That means keeping your upper arms by your sides throughout—bringing them forward engages the front delt—with no discernible body swing. If you can’t do 25 reps, you’ve started off too heavy and should drop your weight down on the next round.

• As soon as you have completed your fifth set of five curls, immediately go back to the weight you started with and begin round two. You may find at this point you need to cheat a little to complete the heavier sets. As you drop down to more manageable weights, clean up your form and complete the curls as strictly as possible.

• Round three is where you’ll really need to buckle down and be ready to push through the pain. At this point you’ve already done 50 curls, and you probably don’t have much strength left.

  You may be tempted to start with a lighter weight here, but don’t. You haven’t come this far just to quit now. Get back to your top weight and keep it moving. You may find that you can’t complete any reps with strict form, and that’s to be expected.

• The complete workout, from start to finish, should look something like this: 45×5, 40×5, 35×5, 30×5, 25×5, 45×5, 40×5, 35×5, 30×5, 25×5, 45×5, 40×5, 35×5, 30×5, 25×5.

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When you step in the gym, you should be 100 percent focused on the work ahead. You can’t just go through the motions and expect to net excellent results. You can follow this program, but if you’re not putting in the effort, then you’re not going to see significant gains. You should be sweating, you should be breathing hard, and you should be feeling the burn. Your muscles won’t change if you don’t do the work.

Do whatever it takes to motivate yourself today. Check out one of your favorite YouTube training videos, get psyched with an intense playlist on your iPod, drink a pre-workout supplement, or perform whatever ritual gets your head in the game. The gym is no place to take it easy.

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“Universally regarded as one of the most genuinely likeable athlete of the ’90s competitive circuit, Mike enthralled and inspired audiences.”

A former IFBB professional standout and one of bodybuilding’s most popular and charismatic champions, Michael Richard Matarazzo, passed away on Aug. 16 from heart disease that had plagued him since his retirement from competitive bodybuilding in 2001. He was 48 years old.

Universally regarded among both fans and fellow competitors as one of the most genuinely likeable athlete of the ’90s competitive circuit, Mike enthralled and inspired audiences with his monolithic development (including tape-stretching arms and calves), high-intensity approach to training and living, and pure passion for the sport he loved.

Born in Boston, Mike originally trained to become a boxer, but as the weights he used to increase his pugilistic power began to shape his soon-to-be prodigious physique, he ditched the gloves in favor of the iron. Boxing’s loss became bodybuilding’s gain as the working-class champ sought to revitalize the iron game with his unparalleled showmanship and uniquely gargantuan physique. Indeed, through his positive energy—both inside and outside of the gym—and his willingness to connect with his fans worldwide, Mike inspired countless would-be competitors.

Mike’s pro career was ignited the year he moved from Boston to Southern California, when he won the heavyweight and overall titles at the 1991 NPC USA Championships. Following his USA win, Mike became a regular pro fixture and fan drawcard, contesting 32 events during his 10-year pro career, claiming runner-up three times but never gaining that elusive win. He competed in the Mr. Olympia seven times, with his best placing being ninth in 1998.

Mike competed every year of his pro career, never resting to recharge his battle-weary physique. He knew only one way: full speed ahead. After retiring from professional bodybuilding due to heart complaints, Mike underwent a triple bypass operation for clogged arteries at age 39. Mike told MuscleMag in 2008 that he blamed anabolic substances for a heart condition worsened by two heart attacks.

Mike eventually settled in Modesto, California, and became a bail bondsman until he could no longer continue due to health reasons. He was awaiting a heart transplant when he died at a Stanford University medical hospital.

“Mike competed every year of his pro career, never resting to recharge his battle-weary physique. He knew only one way: full speed ahead.”

Tributes From Mike Matarazzo’s Peers

Samir Bannout
IFBB Pro, 1983 Mr. Olympia

It’s very sad we lost Mike; he really was one of my favorite all-around champions. He has left us too early. Mike was very special, modest, honest, friendly, and fearless. We met at Gold’s in the early ’90s and became instant friends. He was a classy guy, kind and happy.

Rest in peace big man.

Ronnie Coleman
IFBB Pro, Eight-Time Mr. Olympia

I was there in 1991 where Mike turned pro. It was supposed to be Flex Wheeler’s show but Mike with those big calves just blew everybody’s mind. I never saw him in a bad mood and he was always the crowd favorite in every show he competed in. It was his personality and his loud persona and that tongue wagging that he used to do that always got the crowd fired up. I also think the fact that he had big-ass arms to go with his big-ass calves made him stand out. Mike beat me many times when we competed against each other early in my career.

Mike will be sorely missed and he was that guy who always had you laughing because he just seemed to love the sport and love the fans. I love you Mike and you’ll be sorely missed. Rest in peace my brother.

Berry de Mey
IFBB Pro

As I think about Mike, I think about intensity in the true sense of the word. And I mean in every aspect of his life. Some people need a lot of words to explain themselves. Mike could tell a story with the expression in his eyes. And he never lied. Thank you for all the respect every time I met you. Thank you for all you have given to [the] world. RIP, big friend.

Lou Ferrigno
IFBB Pro and Actor

Mike was always generous to those around him. I always enjoyed his laughter and showmanship, inside and outside the gym. Mike had a good heart and treated everyone the same. It’s sad how we have lost another legend. RIP, Mike.

Rich Gaspari
IFBB Pro, Arnold Classic champion, owner of Gaspari Nutrition

Mike was an incredible bodybuilder who entertained his fans with posing routines and his great physique, replete with huge arms and calves. His fan base was huge and he knew how to get the crowd going. Mike’s signature [was] sticking out his tongue, [which] got the audience crazy.

As a person he was a great guy, and was known for being friendly and respectful.

We’ll all miss him.

“His fan base was huge and he knew how to get the crowd going. Mike’s signature [was] sticking out his tongue, [which] got the audience crazy.” – Rich Gaspari

Claude Groulx
IFBB Pro, 2003 Masters Mr. Olympia competitor

It was very sad news to hear about Mike passing away. I had the honor to compete with him many times. He was a gentleman and always very generous with his fans. My heart goes to his family.

Dave Palumbo
Former Bodybuilder, Entrepreneur

I met the charismatic Matarazzo for the first time at the Firehouse Restaurant in Venice, California. He marched right up to me and started chatting about everything bodybuilding as if we’d known each other for years. He was fascinated by my size (I was 300-plus pounds at that time) and he wanted to know where I came from and when I was going to compete again. He made me feel important; that I actually mattered in the bodybuilding universe. I was elated that this enormous pro bodybuilder took time out of his day to validate me. I was ecstatic; I felt like there was nothing I couldn’t accomplish. But that’s what Mike did; he made people feel special. No jealousy, no competitiveness; he didn’t need to be the king of the bodybuilding world. He just wanted to live the lifestyle, make a comfortable living, and be happy.

Hans Christian Andersen summed it up best when he said, “A human life is a story told by God.” In that light, Mike Matarazzo’s life was an incredibly compelling story of overcoming odds, believing in yourself, and becoming the best that you can possibly be. Rest peacefully, Mike.

Jim Quinn and Family
IFBB Pro

Certainly the greatest guest poser of all time, Mike would’ve sold tickets at the door, if asked. He was also an extremely fun person to hang out with, unlike most from his era. Once out of the gym, all was left inside and fun was the order of the day.

He was a great ambassador for the sport; he realized he had a gift and enjoyed sharing it. I took Mike to a restaurant miles from the Venice Gold’s, and all the waiters knew him and he addressed them all by name. He was the bodybuilding mayor all the way down the coast! He loved being who he was and enjoyed people, particularly people no one ever noticed. He was the bodybuilder for the working class. Big Mike was their guy. His greetings were so genuine … that smile, a hug, that accent, that presence!

We love you, Michael.

“He loved being who he was and enjoyed people, particularly people no one ever noticed. He was the bodybuilder for the working class. Big Mike was their guy.”
- Jim Quinn

Shawn Ray
IFBB Pro, Arnold Classic Champion

Sad to say goodbye so soon!

One of the true bodybuilders who never forgot where he came from or who he was. He’d always start out by saying, “My Father this or my Father that,” which spoke volumes to how much he thought of his father, and now he’s reunited with him.

While I feel sad for his family I feel grateful to have known Mike and the kind of person he was. He inspired many and became known all over the world based on his blue-collar, no-BS training.

Iron Mike, may you rest in peace and give your father a big hug for me. You’ll always be remembered by those who knew you because we simply can never forget you.

Dorian Yates
IFBB Pro, Six-Time Mr. Olympia

I was very sad to hear of Mike’s passing. He was a very likeable, genuine guy who wore his heart on his sleeve. A real character and entertainer, I remember at a show, Mike introduced me to his father, Mike Senior, who supported him at each of his shows. Mike said, “That’s where I get my calves from.” The old man had 20-inch calves without having ever lifted a weight!

I spoke with Mike when he had his bypass operation; I know he was very down because of his loss of physicality. He really wanted to move away from the sport and all the memories. I hope he found peace with his family in the years that passed since his retirement from competitive bodybuilding. Mike spent 48 years with us. Perhaps this seems a short time, but he touched many others in a positive way and he’ll never be forgotten.

Peace, brother.

Vital Stats

Name: Beast Sports Nutrition
Founder/CEO: Tony Altieri
In Operation Since: 1995
Facility Location: Boca Raton, FL
Phone: 561-367-1474
Website: BEASTsports.com
Prizes/Awards: Breakout Brand of the Year 2012 & 2013

Beast Sports Nutrition has been around the supplement scene for nearly two decades, but has skyrocketed in popularity during the last few years.

That’s why our readers named it the “Breakout Brand of the Year” last year in Bodybuilding.com’s annual Supplement Awards.

That’s also why it made perfect sense to change the company’s labeling aesthetic from its previous dark, rich tones and beefy script to something sportier and lighter. This company has a bright future!

Many supp companies have come and gone since this one began stocking shelves, but Beast is still here, feeding the beast inside you.

Get the inside scoop from the man who’s been there from the start: CEO Tony Altieri!

Q Tell our readers how your company started.

I’ve always had a passion for sports nutrition, going back to my teens and 20s. By the mid-1990s I decided to start selling sports nutrition as a mail order venture, and not long after, Beast Sports was born.

Who are some important people who helped you in the beginning?

I made some relationships with some of the best formulators in the business. If you’re going to make the best products, you need the best people backing it up. I felt it was important not just to have the highest-quality ingredients, but to also offer ingredients unique for the sports nutrition industry and to create formulations that are multi-purpose.

We make products that fill the many needs of today’s athlete. The idea was to create quality products that were the most effective and a far better value for our customers.

What are some of your top products right now?

Everyone knows us by our Creature product. It is the leader in the creatine category, but Super Test has established itself as one of the best testosterone products on the market.

Aminolytes is catching on as a favorite in the amino category, because it appeals to all types of athletes. Beast Mode is top-ranked and has established itself as a leader in the pre-workout category. Our Beast Whey is our fastest growing product, though.

Are you coming out with any new and exciting products in the near future?

Yes, of course! I won’t get into much detail here, but we are launching some new products at the Olympia Weekend expo, some of which will take some categories by storm. Shows like these are opportunities to actually meet the people who use our products, and also enlighten some people that may not have used our products before.

Does Beast perform its own research? How much will science guide your future?

Truth in labeling is one of the only ways to build trust. We communicate with surgical clarity in all of our packaging.

We are always seeking new and innovative ingredients to add to our formulas as long as they meet our stringent standards. The future of this industry is going to be based on compliance with the guidelines as set forth by the FDA.

While science will guide our future, we are always mindful that the ingredients we put into our products need to be of the highest quality but also compliant.

Unfortunately, there are still a lot of companies out there putting non-compliant products in the marketplace and I expect them to be flushed out in the not-too-distant future.

It takes courage to lead by example, as we do. We adhere to the strictest ingredient quality control and testing protocols, which requires unwavering dedication and the courage to start over and not stop until it’s not only right, but perfect.

We focus on safety, transparency, honesty, effectiveness, and experience with the best sports nutrition products to the market. For the past 19 years, Beast has been manufacturing its products under the strictest of protocols, and we continually test for lead and other harmful contaminants.

Truth in labeling is one of the only ways to build trust. We communicate with surgical clarity in all of our packaging. That’s the true-blue Beast ethic.

Beast has a substantial social media presence! Why is that so important to your brand?

Social media is a key avenue to maintain close contact with the people who matter most to us: our customers. That’s not rhetoric. If our customers and fans don’t adore our products and our brand, then we miss the mark.

We view social media as a great way to stay transparent and inform our audience about our new products, innovations, and to spotlight our hard-working brand ambassadors. It has also become a tool for communicating with our customers and gaining a better insight to what they expect from us.

Social sites like Facebook, Twitter, and Instagram also help us gather their feedback on our products.

Beast made a big labeling switch in early 2013. How has the move helped the company?

The new Beast blue design was a decision to communicate who and what we really are and stand for. “WE ARE THE TRUE BLUE” – No other company in the sports supplement industry can make that claim. We lead by example. We actually care. We listen. We grow and evolve. When an individual buys a Beast product, they can rest assured there isn’t a better product on the market. We need our customers to experience the Beast way of life. That experience can only come from trying and trusting a brand that’s been around for nearly 20 years and still growing.

Our perspective of health and fitness ranges from the highest levels of physical competition to fitness goals as simple as staying in shape. We want you to become a better parent and spend a healthy and long life with your family. We aim to deliver nutritional products which benefit our customers.

Efficaciousness and long-term benefits are the core concepts which drive our research and overall product and formulation design. For these reasons we remain the leading manufacturer of multifunctional, performance-based nutritional supplements which empower and enhance quality of life.

Live life like a beast! We do.

Meet the Beasts

Katie Chung Hua

Beast has always been a positive family that encourages me to pursue my dreams. They stand behind their customers’ dreams and help give them the tools to pursue them.

We all play a part in Beast Sports Nutrition because they listen to our ideas and suggestions.

Brandon Fokken

I’m a better trainer, competitor, and even a better person because of Team Beast. They pass their values on to our family of athletes. I’ve been humbled by the many stories of setbacks, strength, perseverance, and triumphs that people have shared with me since I became part of the team.

That I’m able to help, motivate or inspire them in some way is beyond humbling, and something I’m proud to be a part of.

Sean Sarantos

It’s nice to be a part of a small group of individuals who share the same common goal of wanting to help others improve their lives through health and fitness.

From day one, it has been nothing but positive energy and sharing information that can help others. There’s nothing better than that!

I use Beast Whey for all my protein pancake and waffle recipes. It is the perfect flavor and consistency to make the absolute best-tasting breakfast.

I also started using the Beast Mode pre-workout, and that stuff is insane! I’m hitting new PRs weekly.

Tabitha Klausen

I absolutely love being a part of Team Beast. They have given me and my fellow athletes the opportunity to be ourselves and share our knowledge with the #beastnation! Beast is also extremely supportive of me and my goals.

I love their products and recommend them to all my clients, family, and friends. I use them to achieve my own goals.

I am proud to be a part of this awesome team and brand!

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By now, you probably feel comfortable with the movements in today’s workout. If that’s the case, then put more weight on the bar. Even if you’re only lifting slightly heavier weight than before, that’s still progress. No matter how you dice it, progress is progress, and progress in the gym leads to performance and physique gains.

If you haven’t been seeing major changes in the mirror or in the gym yet, don’t stress. Real results take a lot of time, and you’ve been training with AMP for less than a month. Have patience and keep pushing. Keep eating five meals per day, prioritizing quality rest, and killing it in the gym.

AMP
Watch The Video – 02:08

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Workouts like today’s alactic-aerobic session require a lot of energy from your body. Although you’re only working for short period of time, you should be pushing your body to its absolute limits. That kind of effort takes calories, so be smart about timing your meals around this workout. Get in enough food 1-2 hours before you train, but not so much that it weighs you down, and make sure you refuel after.

This workout shouldn’t take you more than 30 minutes. After that, you’re good to go for the rest of the day. Do 10 seconds of work followed by 50 seconds of rest for a total of 18 rounds. Light up your metabolism and get ready to train like an athlete.

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You’re about to start the final resistance training day of Phase Two, so give it all you’ve got and finish hard! Following your workout, be sure to gulp down a protein shake and some carbs, especially if you haven’t eaten 3-4 hours prior. You want to keep your glycogen stores healthy to tackle another day of interval training tomorrow.

Many people like to go out and enjoy a drink or two on Friday nights. If you’re one of those people, be sure to limit yourself to two drinks. Excessive alcohol consumption is extremely counterproductive to muscle growth, and it can lead to binge-eating junk calories. Have fun, but dial in your discipline!

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Today, you’ll do 2 minutes of hard effort followed by 4 minutes of rest for 8 sets. This type of cardio may feel much harder than the steady-state work you did two days ago, so take it one set at a time and breathe. If you feel yourself flagging, remember that you’ve only got 8 sets of work for the entire day. You can push through. I know you can.

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On this well-earned rest day, take a moment to think about sharing your goals with friends and family. They’ve probably started noticing that you’ve turned toward a fitness-oriented lifestyle, which means fewer happy hours, beers, and late-night pizzas.

Being open with your goals will help your friends understand what you’re trying to achieve so they’ll be less likely to guilt-trip you for not overindulging every week. Plus, it helps to have supportive friends to talk to.

Hopefully, you’ve been using Sundays to continue prepping your food for the week. If so, great job! Keep up the good work today, get to the store, and get your nutrition for next week in check.

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Vital Stats

Name: Caroline O’Toole
Email: csmotoole@gmail.com
Location: New York, New York

Why I decided to transform

I decided to transform because I reached a point where I was crawling in my own skin. I was lightly active as a recreational soccer player during high school but paid no mind to nutrition and didn’t follow a structured exercise regimen. I didn’t look or feel healthy.

I hopped on and off the fitness bandwagon for years and stocked up on women’s fitness magazines for motivation, but it only lasted for two weeks at best. A few weeks after high school graduation, I reflected on the changes that came about when I left for college.

The following fall, I was at a new school with new people to meet, places to go, things to learn, and experiences to have. I wanted to use my fresh start to become the best version of myself. On July 1, 2012, I took progress photos and decided to change my life.

How I accomplished my goals

For the first month, I did at-home workouts with online videos and started eating clean. The videos were based on interval training with plyometric movements, Pilates, and yoga. I had fun doing the workouts and believe that was the kicker to make exercise stick. I wasn’t slaving away on an elliptical; I was moving my body with dynamic exercises that kept training interesting.

I started running after the first month of at-home workouts, following in the footsteps of my father, who’s a triathlete, runner, and NYC Marathon finisher. I was a passionate and determined runner for the duration of my freshman year of college. When I came home that summer and got a job at a gym, my training went up a gear.

Post To Fitboard

Although running helped me lose fat, it also burned lots of muscle. I loved running but put my hobby to rest in the best interest of goals. A few trainers at work showed me how to perform basic compound movements and I went home that night and researched weight training routines on Bodybuilding.com.

Packing away my running shoes and entering the weight room was the hardest obstacle to overcome during my journey. I quit the cardio-bunny lifestyle cold turkey and lifted six days per week. It was a difficult decision, but it was one of the best choices I ever made.

I took my dedication to the next level in April 2014 when I competed in my first NPC bikini competition. Being on stage and feeling comfortable knowing that I put every ounce of effort and determination into my physique was one of my proudest moments. I plan to relive that moment in the future.

I credit a great deal of motivation to social media, specifically Instagram. I started my account at the beginning of my lifting journey to connect with others going down the same path. I also learned new recipes and got lifting tips from like-minded people around the world.

I went from barely being able to rep out one squat with the bar to squatting 185 pounds consistently. My aim is to be a better, stronger, and faster version of myself.

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Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

I follow IIFYM with an 80-90-percent whole foods approach. This method helps me reach goals in a realistic and enjoyable way. When you train, eat, and think like an athlete, you look like an athlete. There aren’t any shortcuts. The only way to get results is to work hard.

Training regimen that kept me on track

I use supersets to keep my heart rate high. I lift as heavy as possible without compromising form and do three 20-30-minute HIIT workouts per week.

What aspect challenged me the most

Making the switch from cardio bunny to weight training was the most challenging aspect. I watched many people on social media and blogs achieve phenomenal results with heavy lifting and minimal cardio. It looked like they truly enjoyed the process, so I had nothing to lose. Taking the risk was a leap of faith that paid off big time.

My future fitness plans

I plan to compete in NPC bikini with the possibility of crossing into figure. I also found a passion for weightlifting and want to pursue my strength goals and set new PRs.

“At the end of the day, consistency was the key to achieve my goals.”

Suggestions for aspiring transformers

I tried Pilates, yoga, running, boxing, CrossFit, and powerlifting. At the end of the day, consistency was the key to achieve my goals. If you do something you love, you’ll be consistent and continue to pursue your passion.

How Bodybuilding.com helped me reach my goals

When I first started weightlifting, Bodybuilding.com was my guide. It’s where I learned the basic moves and gained knowledge necessary to construct my first lifting split. The articles and recipes keep my routine fresh and interesting. It’s my go-to shop for protein and supplements.

Caroline’s Top 5 Gym Tracks

1. “Riot Rhythm” by Sleigh Bells
2. “Power” by Kanye West
3. “Survival” by Eminem
4. “Antidote” by Swedish House Mafia vs Knife Party
5. “Born For This” by Paramore

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In its second year as an Olympia weekend contest, the Men’s Physique show looks to be just as exciting and competitive as it was last year—if not more so. Because the judges and competitors better understand the division, look for the guys to be more dialed, with their V-tapers more pronounced and their stage personality more robust. Everybody wants to win, so you can be sure the whole field has improved.

Mark Anthony Wingson’s Olympia win last year taught us that the judges look for an aesthetic shape that’s not overly-muscled, as well as a great stage presentation.

Wingson has 17 incredible athletes chasing him this year, and with more experience under their belts he’ll have a tough time keeping his place on the podium.

Who’s Top Dog—And Who’s Nipping At Mark’s Heels?

Here are my picks for the 2014 Olympia Men’s Physique contest, listed in descending order. I’m basing my list off what the guys did last year and how they’ve been placing this year in big shows.

These are also the guys who I think are the best representation of what the Men’s Physique division is all about. They have the right proportions, great aesthetics, and that hard-to-describe intangible—the right “look.”

Let me know your choices in the comments section below!

6th Michael Anderson

Anderson has a really good chance because he’s been competing a lot more than many of the other guys on the card this year, and he seems to get better and better. He placed 7th at last year’s Olympia and has steadily moved up the ranks in every show he’s competed in since.

If he nails his conditioning and posing, he could nab one of the top spots. If he doesn’t, he’ll end up disappointed again this year.

5th Jeremy Buendia

Buendia placed second at last year’s Olympia and has won two shows since then. It’s clear he’s got the look and personality to do really well, but I wonder how he will stack up when he competes against the top dogs in the world. Although I’m not sure he can win, I wouldn’t be surprised to see him as high as second place again this year.

4th Steve Cook

Cook’s disappointing 8th-place finish last year had a lot of people wondering if the judges were blind. It’s hard to imagine the Boise, Idaho, resident cracking the top three, but I’d be surprised if he were left out of the top five again, especially if he brings an even better package than he brought to his first-place Dallas Pro showing.

3rd Mark Anthony Wingson

Wingson won the first-ever Men’s Physique Olympia. No one can ever take that away from him. This year, though, I don’t think he’ll regain his top spot. He only has one other contest under his belt this year—although he did win it.

His lines just aren’t as clean and his aesthetic just isn’t quite what it should be. He looks a little blocky to me. However, I’ve been surprised before and no doubt could be surprised again.

2nd Sadik Hadzovic

After placing fourth in last year’s Olympia, Hadzovic has his eyes on a bigger prize. He has a huge crowd following and a lot of Men’s Physique fans hope to see him win. He placed 2nd at the New York Pro, behind Jason Poston, and recently won the PBW Tampa Pro. He has an insane V-taper and personality to burn. I think he has what it takes to earn one of the top positions.

1st Jason Poston

After a 5th-place finish at the 2013 Olympia, Poston wants to prove he deserves the top spot on the podium. He’s won three of his last four events, including the New York Pro. He looks damn good on stage.

As a type 1 diabetic, Poston gives new meaning to the phrase “pumped up,” and he has become an outspoken enthusiast for health and fitness. In my opinion, he’s a perfect representative of the look and personality of the Men’s Physique division.

Other Notables

Jeff Seid, Matt Christianer, and Anton Antipov

Although these guys aren’t in my top six, they’ve made an impact on the division and deserve their Olympia qualification. Any of these guys could break the top six if they bring their best packages to the Olympia stage:

Jeff Seid

Seid’s Internet fame brings him a lot of fans, but those shouts in the crowd don’t always help him place well. Since his 11th place finish at the Olympia in 2013, Seid has spent the last year trying to earn better spots.

He’s gotten as high as 2nd at the Greater Gulf States Pro and 3rd at the Dallas Pro. Despite these good showings, I just don’t think he has what it takes to crack the Olympia top six.

Matt Christianer

Although Christianer hasn’t placed any higher than 4th this year, he has the potential and genetics to do really well. Since his last 1st place win at the 2013 Pro Grand Prix Pro, Christianer has struggled to find the right condition. Although he has the tendency to come in a little hard, he can also swing too far the other way.

Anton Antipov

Since his 12th-place finish at the Olympia last year, Antipov has contested better at various shows. To wit, he won the Prestige Crystal Cup and recently earned 2nd at the PWB Tampa Pro, just behind Hadzovic.

If Antipov comes to Vegas with the same look he’s been bringing to his recent shows, he could very well jump into the top six.

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Vital Stats

Name: Vince Del Monte
Height: 6’0″
Weight: 205 lbs
Occupation: WBFF professional fitness model, personal trainer, and author
Website: vincedelmontefitness.com
Facebook: vincedelmontelivelargetv

My regular readers and the people I coach know I place a huge emphasis on eating organic, particularly when it comes to meat. The health benefits of organic, grass-fed, pasture-raised meat and poultry over commercially raised meat are significant and legit. Organic meat contains less overall fat and calories, more healthy fats like omega-3s, a superior micronutrient profile, and is free of junk like extra hormones and antibiotics. It tastes way better, too!

One thing I hear a lot is that this type of meat is too expensive for people on a tight budget. With some planning, there are ways to find money in your budget for quality groceries and maximize every dollar you spend on these foods. Believe me: You can afford to feed your body the best possible food, even on a really limited grocery budget. You just need to abandon the frozen food aisle and step up to the cutting board!

Find the Money to Eat Right

The first thing to do if you don’t think you can afford high-quality meats is to evaluate your grocery budget. If you’re still buying processed foods, stop right there. Frozen “healthy” meals, prepared fish and chicken, and anything else that’s premade needs to go. Wave goodbye to packaged snacks, bars, and wraps as well. This alone can free up enough money to pay for a week’s worth of grass-fed meats and organic vegetables, giving you the nutrients you need to grow—and none of the garbage you don’t need.

If your grocery budget is already pared to the bone, and you haven’t been wasting any of it on processed foods, look at the rest of your budget. Are you prioritizing your money according to your health goals? Be brutally honest. Maximum health and fitness requires some investment. Money can’t be wasted caving to cheap thrills, temptation, and distraction.

If you spend $50 a week on lattes or $100 a week on entertainment, reconsider your priorities. How much are your bodybuilding and fat-loss goals really worth? Take half the money you spend on these things and buy wholesome food. Put your money where your priorities are.

“Wave goodbye to packaged snacks, bars, and wraps as well. This alone can free up enough money to pay for a week’s worth of grass-fed meats and organic vegetables, giving you the nutrients you need to grow.”

Make a Little Go A Long Way

The key to making healthy home cooking both affordable and feasible is to make it as efficient as possible. When you make the most of your time and your ingredients, you’ll be amazed by how much you can eat, how well, and for how little time and money.

Healthy home cooking doesn’t have to be complicated. Let’s start with my top three tips for eating better-quality meat and saving time and money along the way.

Tip 1

A package of four chicken breasts can cost $10, and you might get 2-4 servings out of it. And guess what: They’ll all be some variation of grilled chicken breast. On the other hand, you can buy a 5-pound organic whole chicken for the same price and get several different meals out of it. Not only that, you can make all of those meals in less than two hours.

This approach holds true for just about every meat. Pork chops will cost you $3-4 a pound, even on sale. Four decent-sized chops to make 1-2 meals will easily cost you $10-12. A whole pork shoulder will usually run you about $1.20 a pound. At an average of 10 pounds, it will also cost you about $12. The difference is that you can roast the shoulder once and have enough meat to last a week when you turn it into stir-fry, stew, wraps, and beanless chili.

Tip 2

Most of us are pretty good at combining errands and multitasking in other areas of our lives, but in the kitchen we’re stuck on the idea that meals get cooked one at a time. This is a waste of valuable time!

There are two great ways to cook once and eat several times. The first is to simply double or triple whatever recipe you’re making. Instead of preparing one pork loin, prepare three. Rather than cooking one batch of chicken soup, cook two. Let the extra portions cool while you eat dinner, then pack them into the fridge and/or freezer for later. This is the classic bodybuilder way of handling food prep. The downside—just like with the chicken breasts—is that you end up eating the same thing over and over again.

A better way to save time is to cook two or more different meals at once using some of the same ingredients. Remember that organic whole chicken I just showed you how you cook? Here’s how to make it set you up for days.

“A better way to save time is to cook two or more different meals at once using some of the same ingredients.”

Tip 3

The slow cooker—aka Crock-Pot—is a busy bodybuilder’s most valuable kitchen tool. You can spend a few minutes prepping whatever healthy ingredients you have around, toss them into the slow cooker with some broth and spices, and let it all cook while you’re at work or the gym.

In addition to saving time, the slow cooker can also save money. Cheaper cuts of meat come in handy when you’re on a budget, and slow cooking is always the way to go with the cheaper cuts. The slow-and-low approach never fails to turn even the toughest meat into incredibly delicious and tender meals.

This is especially great when you’re struggling to afford organic grass-fed meats. The cheaper cuts such as chuck roasts will cost half as much as rib eye steaks, but they’ll be just as good if cooked in the slow cooker, and may even go farther.

Keep Learning, Eating, and Growing

When my baby daughter was born last year, my nutrition and overall health went into a serious tailspin. Because my wife and I were running demanding businesses and taking care of a newborn, we found ourselves eating out much more often than usual. As I explained in my article “A New Father’s Guide to Fitness,” I quickly became fatigued, my hormone levels went nuts, and I felt horrible.

I knew I needed to act quickly if I didn’t want to find myself in a state that would take months to recover from. One solution I came up with was taking private cooking classes from one of my favorite professional chefs, Amy Stoddard from www.SaySheAte.com.

Learning to cook was life-changing. Once I got the hang of it, I started feeling fantastic. I slept better and awoke well-rested, had tons of energy, and didn’t struggle with cravings. My workout recovery times improved, and I and saved a lot of money in the process. I was also able to bulk up to my most muscular physique—230 pounds on the nail.

Take it from me: You can permanently improve your quality of life and your physique, which is why I focused an entire recent season of my online series Live Large TV on cooking and instruction from Amy. Take control of your kitchen today, and you’ll thank me for years to come!

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Vital Stats

Name: Jana Kovacovic
Email: info@janafitness.ch
BodySpace: janakova
Country: Switzerland

When Fitness Takes A Back Seat

I’ve worked in the fitness industry since I was 16 years old. I’ve always been athletic, and I taught 20 hours of group fitness classes each week for over 12 years. Fitness was my life.

I began working out less because I had just started a business and had less time. A few years later, I was hired by a big franchise fitness chain to help them open new gyms. I travelled 6-7 days per week and often spent 12 hours on the road on any given day. While working for that company, I was so busy I struggled to eat clean and stopped training completely. I was just so tired when I got home at night.

Within 2-3 years, I’d gained over 20 pounds (10 kg). None of my favorite pants or dresses fit anymore. Some of my coworkers began to ask me if I was pregnant. That shocked me, but it was a turnaround point. I told myself I had to change my life immediately! I didn’t want to feel uncomfortable anymore.

Post To Fitboard

The Road to Results

I remember the date: February 1, 2011. It was just before my 34th birthday. On that day, I began my journey back to a healthy lifestyle. I looked for fitness role models and inspirational people on the web. I printed their photos and stuck them on my wall. I hung my favorite pants where I could see them every day to motivate myself to fit into them again.

I started by organizing myself much better. I made time to go to the gym 5-6 times per week, prepared my meals for the whole day and brought food with me when I traveled. When everything was already planned, there was no excuse for me to eat poorly or skip the gym. After the first few months, I’d already lost some weight.

“When everything was already planned, there was no excuse for me to eat poorly or skip the gym.”

I visited a fitness competition camp in April 2011. Some of my friends were there preparing for a competition. They asked me if I would compete with them at the end of the year. My first thought was: “What? Me and competition? Never!” But after thinking about it, I decided to try it. I wanted an adventure and a new experience.

Competition Preparation

I’d spent my whole life teaching clients how to lose fat and build muscle, but competition preparation was an entirely new direction for me. I was motivated to achieve more than just losing the 20 pounds I had gained.

My first fitness competition was Ms. Bikini in November 2011. I was in the best shape I had ever been. I was more than happy. After some photo shoots I put my before-after pictures together and showed them to my clients. I told them that if I could do it, they can do it as well. Since that show in 2011, I’ve set a new fitness goal for myself every year. It’s fun to live a healthy lifestyle and to inspire other people.

I’ve continued to compete in fitness competitions. In 2013, I placed in the top ten for Diva Fitness Masters and Diva Fitness Classic at the WBFF show in London.

Supplement Program

Nutrition Program

Training Program

I work out six days per week. During the offseason, I mostly lift weights without cardio. About six months before a competition, I start to include some cardio sessions. I do functional workouts or the spin bike, stairs, treadmill, or outdoor sprints.

I train between noon and late afternoon, since that’s the time when I feel I have the most power. As I get closer to competition day, I do 2-3 workouts per day. The number of workouts per day depends on what kind of shape I’m in.

Suggestions for others

“Never stop believing in yourself, and never give up!”

1. Dream it. Believe it. Achieve it. Never stop believing in yourself, and never give up! Surround yourself with positive people who support you.

2. Be patient. Nothing happens overnight. If you struggle with training or nutrition, remember why you started. It’s better to suffer from discipline than suffer from regret.

3. Put photos of role models in your wardrobe, kitchen, or wherever. Use them to stay motivated to achieve your fitness goal.

4. Stop comparing yourself with others! Everybody is different. Everybody has different genetics. Fitness is a challenge against yourself.

5. The number on your scale doesn’t tell you everything. Measure progress by testing your body fat, looking in the mirror, and paying attention to how you feel. Take progress photos every 1-2 months.

6. Don’t be afraid of carbs! Good carbs are important in life. Just eat them in the right amount and the right times. Everybody reacts to carbs differently.

Country-specific Details

Swiss food and supplements are very expensive. And the variety of veggies, salads, and fruits is limited in some seasons. I get some of my food from a wholesaler and order products from the USA if they aren’t available here.

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Remember back in gym class when your coach regularly doled out punishment by telling you to drop and give him 20? Beset by fatigue, you completed full reps, then half-reps, and finally quarter-reps in hopes that he’d count anything in which there was at least some movement. In some instances, he’d make you repeat a rep, prolonging the agony as you staggered toward the finish line.

Boy, we’ve come a long way. Today, training protocols are designed to increase intensity, and programs that intensify the burn are embraced, not shied away from.

Repeat a rep? No problem! Let’s repeat ‘em all! That’s the philosophy behind the One-And-A-Half training technique, an advanced system that ramps up the stress of any given set. This is especially useful when you hit a training plateau or are looking to accelerate gains.

Give 100 Percent—And Then 50 More!

The concept of this intensity technique is to double the number of reps you do on a given set. But rather than perform all full-range reps, you do a full rep followed by a half-rep. Do both and that counts as one rep!

You could work the half-rep into the lower half of the range of motion—which is usually a bit easier—or over the top half, where the muscle is fully contracted. If you do the latter, you’ll probably have to reduce the weight somewhat to account for the increased intensity.

Adding the half-rep increases the muscle’s time under tension by using a partial-rep technique. This technique is more effective for muscle gains than simply doubling the number of full-range reps, because that would entail reducing the weight. Doing high reps will not build muscle as well.

You can use this method with almost any exercise, but here are some easy examples:

Start with your arms fully extended and curl the bar up to full contraction. Remember to keep your elbows pointing straight down, by your sides. Slowly lower the bar just halfway down and stop. Curl the bar back up to the fully flexed position. Now slowly lower the bar back down to a full hang and perform another full rep.

You can also perform the half-rep at the bottom of the movement, which tends to be the easier half, but try the top half if you want a tremendous pump.

Standing Barbell Curl

I’ve had a long-term love-hate relationship with these moves because they’re so effective and yet so difficult. The pull-up uses an overhand grip and taxes the upper lats with a wide grip. The chin-up uses a shoulder-width underhand grip and hits the lats and biceps. If you want to use the One-And-A-Half technique with these moves, you’ll need to make sure you fully extend at the bottom. The bottom half is the easiest, so if you really want to test yourself, try adding the half-rep to the top portion.

The pull-up uses an overhand grip and taxes the upper lats with a wide grip.

If you wanted to focus on your pecs, perform the half-rep at the bottom of the move; if your focus is on the triceps, perform it at the top half. You could also use this method to increase your bench power by adding the half-rep where your power is lacking.

Do it with a spotter on in the power rack for added safety.

Bench Press

To adequately use this method with squats, you’ll need to be able to take your squat low and make sure that your form is impeccable. Most lifters find once they get past the top half of the squat, it becomes lighter, so that would be the obvious place for your half-reps. I wouldn’t recommend performing the half-rep at the bottom of a squat because it’s easy to get stuck.

Just to be safe, do these in a squat rack or power rack.

Squat

Machines are ideal to use with this technique because they control the movement path, which can be difficult to maintain as you become fatigued. With this one, alternate full-range flyes with half-reps at the top of the move. With your hands close together, you’ll feel more emphasis on the inner-pec region.

With your hands close together, you’ll feel more emphasis on the inner-pec region.

When 110% Just Isn’t Enough

Resistance training can be a game of numbers. We’re always counting reps, sets, time and pounds. The gym currency is normally 5s, 10s, 25s, 35s and 45s, but let’s throw in some halves every once in a while.

Intensity techniques aren’t meant to be used during every training session, but a wise man once said “60 percent of the time, they work every time.”

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Kettlebells aren’t anything new, but their popularity in fitness circles continues to rise—and with good reason. When used correctly, kettlebells are extremely effective training tools for providing total-body strength and conditioning.

The problem is that kettlebells are often used improperly. As with any technical movement, lift, or skill, proper coaching is required to maximize the benefits.

It’s been said the elite are elite because they’re better at the fundamentals than everyone else. The fundamentals are the key to success in training—or in anything else in life. Master at the fundamentals and you’ll achieve the best results.

The fundamentals of kettlebell training come down to just six exercises. These are the foundational exercises, known as the “sacred 6.” Nail these and you’re on your way to a better body.

Exercise 1

The Russian-style kettlebell swing, in which you project the kettlebell to shoulder-height only, is an insanely effective exercise when executed with proper form. Hip power, hip hinging, and breathing techniques make it incredibly powerful. It’s a two-for-one exercise, meaning you’re able to combine strength training and cardiovascular conditioning into one efficient movement.

The swing is considered the most powerful kettlebell movement because it represents full-body power, extreme fat loss, and a high level of cardiovascular conditioning. It’s also the foundation of all kettlebell ballistic exercises.

Kettlebell Swing

Though it looks easy to perform, the swing can take a significant amount of time, practice, and coaching to perfect. Unfortunately, this exercise is often performed incorrectly, which will limit your results as well as any further progressions that are based on this basic movement.

Here’s what you need to remember: The kettlebell swing is one of the highest-value exercises you can do, and it’s the foundation of effective kettlebell training. If you really want results, learn how to perform this movement the right way. It will truly pay off.

Exercise 2

Squatting is a fundamental movement pattern with many variations. The kettlebell goblet squat isn’t just a leg exercise; it’s another total-body juggernaut that offers more mobility—the ability to move easily so you can safely train with heavier loads—and improved conditioning.

Goblet Squat

For maximum leg strength and development, there’s no denying the barbell squat is king, but the goblet squat makes a nice addition. Learning how to move safely and efficiently is also a prerequisite for other kettlebell progressions.

This is one of the easier kettlebell exercises to learn and apply immediately in your training.

Exercise 3

The Turkish get-up is a slow, deliberate movement that’s been around for centuries. You start by lying on the floor, then stand up, then lie back down again in a specific sequence of movement transitions. The get-up will help you with functional tasks as well as higher-level exercises. It teaches you to move fluidly, and when you add the external load (a kettlebell) it requires strength, mobility, and skilled movement.

Turkish Get-Up

If you’re looking for an exercise that bulletproofs your body, this is it. The get-up is best described as kalos sthenos, which is Greek for “beautiful strength.” It’s a powerful full-body exercise that requires attention to detail and a respect for human movement.

For strong, resilient shoulders, improved hip and trunk strength, and enhanced mobility, the Turkish get-up is essential.

Exercise 4

Once you can do the first three exercises—and have demonstrated appropriate shoulder mobility and stability—the kettlebell press is another exceptional movement to learn. While it looks like an overhead press, it’s not just a shoulder exercise, as you use your entire body for maximum pressing power and strength.

Kettlebell Overhead Press

You might be wondering about the advantages of a kettlebell versus a dumbbell. I’ve found the kettlebell to be more comfortable because of the plane of motion from which you press. The unique shape of a kettlebell and offset handle allow you to press in the natural plane of motion relative to your shoulder joint.

The strict press is awkward with a dumbbell, and a barbell is even more difficult (although I’m a big fan of the barbell press). You just feel like you have more power to press efficiently with a kettlebell, mostly because of the more natural plane of motion.

Exercise 5

Similar to the kettlebell swing, the clean is another explosive exercise for total-body strength and conditioning. The difference here is that the kettlebell finishes in the rack position as opposed to being projected horizontally away from your body.

The clean can take time to learn, but once you have it down it’s an essential movement to use for high-powered kettlebell complexes.

Kettlebell Clean

The clean can be used alone, but it’s also effective with a complex such as the clean and press, which is considered one of the best combination lifts. When cleans are used by themselves with appropriate-sized kettlebells, they’re a powerful exercise.

Exercise 6

The kettlebell snatch—sometimes called the Tsar of kettlebell exercises—is the ultimate display of full-body power. Just to be clear, it’s nothing like the barbell snatch, except that it begins with the weight in a low position and projects the weight overhead.

The kettlebell snatch is physically demanding and technical, but offers outstanding total-body strength and conditioning benefits. It can help transcend athletic performance to new levels, build explosive strength, and forge strong, powerful shoulders.

The snatch requires proper technique, explosive hip power, and athleticism. This exercise should not be attempted until the kettlebell swing hip-hinge pattern and explosive hip drive are established. Then you can progress to learning the kettlebell snatch.

Getting Started

Though watching videos is helpful, the best way to learn how to correctly do these challenging movements is to work with a certified kettlebell instructor. The kettlebell is a tool, but it’s a unique tool that requires proper technique in order to get optimal results and train in the safest way possible.

To learn how to use the kettlebell properly, I’d recommend a minimum of at least one session (preferably more) with a qualified, certified instructor to assess your skills and help you learn proper technique. If you find an uncertified trainer, keep looking —it’s that simple.

To find a certified kettlebell instructor in your area, visit. StrongFirst.com.

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Vital Stats

Name: Al Kavadlo, CSCS
Occupation: Trainer, author, PCC instructor
Website: www.alkavadlo.com

During a recent workout at my local park, I observed a father and son playing a game of catch. The dad was around my age, and the boy looked to be about 3 years old.

At one point the child missed the ball and the dad went to retrieve it. I watched him bend down with his back rounded, shoulders slumped, and knees pitched way over his feet—what you might call “bad form” on a squat.

A few minutes later, the boy missed the ball again, but this time his dad let him retrieve it himself. When the tot picked up the ball, he squatted down from his hips with his chest tall and lifted without the slightest bend in his back—or any overt awareness of the movement pattern he’d just performed. It happened very naturally. He certainly had no idea that what he’d just done feels all but impossible for most of my beginning personal training clients.

Squatting is one of the human body’s most fundamental movements, yet through years of neglect, many adults have forgotten what once came effortlessly. Children instinctively perform perfect squats, but most adults have spent our lives sitting in couches, chairs, and cars, all of which steer our bodies away from natural squatting. We’ve done this to the point where we’ve unlearned instinctive habits—like lifting from the legs—and replaced them with lower back pain and hip ailments.

Though we live in a world where most people spend many of their waking hours in some sort of chair, it is not too late for you to relearn this primal movement pattern. Yes, you can still squat—and you should! Here’s how you’re going to get back down where you belong.

How Low Can You Go?

Relearning the squat isn’t as simple as doing a few thousand bodyweight squats for reps. Newcomers and people with limited mobility might not be able to get very deep into a squat without dramatically sacrificing their form. This is to be expected, but let’s set some boundaries of what constitutes a safe squat.

I don’t mind if your knees track forward of your toes a little, but you always want to be sure your heels are flat during squats, with weight evenly distributed throughout the feet and toes. On the other hand, I always grant a bit more leeway with spinal positioning on bodyweight squats than the kind where heavy weight is loaded on your back. It’s OK to bend forward at the bottom of a bodyweight squat when you’re working on mobility rather than strength.

You always want to be sure your heels are flat during squats, with weight evenly distributed throughout the feet and toes.

In time, the plan is to be able to squat with a tall chest and straight back until your hamstrings come into contact with your calves in the bottom position. This is what’s known as “ass to grass” squatting, although I prefer the more accurate “ass to ankles.”

The tall chest and straight back part might take a while, so until that’s possible, just stay as upright as you can.

If you’re having a hard time keeping your heels down, I suggest holding onto a doorframe or other sturdy object for support. Hold on tight, but try to keep your shoulders relaxed as you sit back onto your heels, sinking down as deep as you can.

While keeping your heels planted, start to think about flexing your ankles so your knees track forward in line with your toes. Over time, you’ll learn to gradually rely less on the support of the object and begin to find the bottom of a deep squat without needing support.

Hold it Right There

If you’re unable to get into an unsupported full squat with your calves resting against your hamstrings, I recommend starting a daily stretch routine to help restore a full range of motion. Morning, evening, and pre-workout are all good times As long as it gets done, it doesn’t really matter when you do it!

Warm up with 10 or 20 slow, deliberate bodyweight squats. Once you’re done with these, sink down into your deepest possible squat position and hold it right there, grabbing onto your sturdy object if necessary. Right away, you’ll feel a big stretch in your hips, groin, calves, and maybe even your ankles. This is good. Take a deep breath and try to relax into it. Hold this position for one minute at first, and gradually work up to holds of several minutes or longer.

After practicing for a few days or weeks, you should begin to feel more comfortable in this position. Eventually this can become a resting position that you’ll be able to stay in for extended periods of time. That’s when you’ll really start to see the benefits of reclaiming your squat, such as increased hip and ankle mobility, improved spinal health, and improved knee health.

You’ll also be able to use better technique on strength-building squat variations, allowing you to build more powerful legs through a full range of motion.

Hips, Hips, Hooray!

When you’re down there holding your deep squat position, there are a few other things you can do to further facilitate opening your hips and spine. One of my favorite techniques it to place my hands in a prayer position in front of my chest and press my elbows against the insides of my knees in order to leverage them open for a deeper hip stretch. Again, resist the urge to tense up. Breathe deep and try to relax into the stretch.

My other favorite thing to do is to practice spinal rotation while in the deep squat position. Try reaching one arm into the air and looking up at your hand. Then lift and open your chest toward the sky.

If you feel that practicing these holds on a daily basis may be too much for you, start out doing them every other day and eventually work toward a daily practice.

Feel free to place your opposite hand and arm on the floor, or against your leg, to help leverage yourself toward a deeper twist. As you get more mobile, you can work toward binding your hands around your knee to add a shoulder stretch as well. Make sure to practice this type of spinal rotation evenly on both sides.

If you feel that practicing these holds on a daily basis may be too much for you, start out doing them every other day and eventually work toward a daily practice. In time, you may even find yourself dropping into a squat instead of a chair next time you need a rest.

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Today, you need to put aside some “bro” and take weight off the bar. Dynamic-effort training means you’re working on speed and form at about 50-60 percent of your max effort. No, “speed” doesn’t mean that you’re trying to get through every set as quickly as possible. Speed means that you’ll push the bar from your chest quickly and powerfully. Lower the bar down with control and then explode upwards. This dynamic effort will increase your ability to press heavier when those max-effort days come up.

When you bench, arch your back and tuck your shoulders to activate your lats. Your elbows should be tucked and your heels should be glued to the floor. Make a point to hit the same spot on your chest each time, just below your nipple line.

AMP
Watch The Video – 01:10

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Like it or not, your body will do everything it can to take the easy road. It’s an adaptation machine; if you follow the same training split with the same workouts week after week, your body will grow accustomed to the workload. As it does, your body will adapt and become more efficient, and you’ll stop making gains.

Arnold’s legacy includes some excellent techniques to ensure long-term muscle growth.

Arnold Schwarzenegger knows this about the body. He also knows the best way to fight adaptation is to occasionally shock his muscles with brutal overload methods.

Luckily for you and me, Arnold’s legacy includes some excellent techniques to ensure long-term muscle growth, which he’s personally shared with us.

Fair warning: His methods are intense and absolutely vicious, but they’re great for creating new lean mass. These techniques aren’t meant to be used for every exercise in every workout, but when utilized once per week on a regular basis, they can help you overcome stagnation and make you mentally stronger.

I could talk all day about how much I like Arnold’s methods and how I use them, but let’s leave that to the master himself. In these videos, Arnold drops some serious knowledge.

Grab a pencil, a piece of paper, and take notes. Here are three ways to shock your muscles, Schwarzenegger-style!

Method 1

Arnold Shocking Principle
Watch The Video – 01:09

After a warm-up of a given exercise, perform that exercise with a weight you can lift for 5 reps max. Immediately after that, strip some weight off the bar—25-30 percent—and hit another 5-8 reps. This first drop will be difficult, but it’s just the start of this brutal method that will test your mental fortitude.

Without rest, keep repeating the process of reducing your weight and trying to get 5-8 reps per drop until you’re down to the bare barbell. Once you get there, finish off the set by doing 20 reps. Then collapse on the floor.

Method 2

Arnold 1-10 Method
Watch The Video – 00:43

The 1-10 method is another way to perform a strip set—and it’s absolutely brutal. After warming up, load a weight so heavy you can only perform one rep with it. After you perform that one rep, take just enough weight off to perform two reps. Continue dropping just enough weight to add one more rep until you’re up to 10 reps.

Performing a movement this way is difficult because you take no rest between sets and you’re working with the maximum weight you can handle for the required reps. The only rest you get is when you’re unloading the weights. The 1-10 method is a complete and total shocker to the muscle.

Method 3

Arnold Running the Rack Method
Watch The Video – 00:44

Choose an exercise like the seated press and select dumbbells so heavy you can only lift them for six reps. When you’ve completed six reps, drop the dumbbells and grab a pair that’s 5 pounds lighter. Do another six reps. Move down another 5 pounds and do yet another six reps. Run the rack all the way down until your dumbbells are so light you can easily get more than six reps.

You can apply this method to any exercise, but it’s particularly excellent for dumbbell-based movements. It’s highly effective, fun, and will set your muscles on fire!

Arnold’s Blueprint Trainer

Arnold has a passion and love for bodybuilding and lifting in general. He never accepted the status quo, always thought outside the box, and never settled for staying the same. He pushed the limits in the gym and created a blueprint that all lifters can follow, no matter their level.

We’ve captured this blueprint in a free program you can start using today. It utilizes some of Arnold’s best techniques in the gym and includes a daily nutrition and supplementation plan for you to follow. Check it out!

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