[Editor's Note: Welcome to a new weekly feature here at ProSource.net, Monday Morning Motivation. This new column will kick off your week with fresh ideas for reinvigorating your daily regimen with plateau busters, unusual exercises, and other ways to shake things up and get better results. Let us know what you ...
[Editor's Note: This week we have a special guest at Muscle Mechanics in the person of C.J. Murphy. C.J. is a celebrated training expert and owner of Total Performance Sports Gym & Athletic Training Center in Everett, Massachusetts, a recent recipient of a "Best of Boston 2012" award from Boston ...
[Editor's Note: This week at The Big Picture we welcome a new writer to the ProSource family. Patrick Striet is the owner of FORCE Fitness & Performance LLC, a private fitness training facility in Cincinnati, OH. He has written for
Men's Health, Men's Fitness, elitefts.com, and Livestrong.com. He is also ...
Bodypart: Rear Deltoid
Sometimes in the pursuit of a bigger, better physique, we can lose sight of the totality of bodybuilding. Training programs are often directed at adding meat to the money areas like quads, chest and back but all too often, the lowly rear deltoid is lost ...
Developing your physique is a matter of consistent, intense, training with proper nutrition, right? It would seem like that is the answer, but often times hard training and eating right do not deliver the gains you might expect. That is because, unfortunately, you may be overlooking some important intangibles. Here ...
Goal: Size, Strength
Quick...look at your calves. You probably don't even realize the face that you just made. That's because most people who are serious about building a stronger, better looking body are likely to express disgust and disappointment when they peek at their calves. Some people think ...
Synergy. Defined by Webster's as a combined effort that results in a total effect greater than the sum of its parts.
You may know it better as that perfect timing when the beautiful blonde you've been stealing glances at on the cardio equipment finishes up her workout and walks by ...
Goal: Size, Strength
When it comes to training back, lifters are quick to brag about repping the entire stack at the pulldown station or rowing a bar full of clanging plates. But how many pull-ups can you do? Five? Ten? It's not a surprise that few people run ...
BCAAs have been a staple of bodybuilding supplementation for many years now. Years of research have established BCAAs (leucine, isoleucine, and valine) as one of the most productive supplements on the market--every bodybuilder worth their weight in whey is consuming them.
Problem is, many times consumption is haphazard. As evidenced ...
Goal: Size, Strength
Those who want bigger biceps must do...(insert your exercise of choice here). Did you say barbell curls? Congratulations on being predictable. Like many of the other primary mass-builders we've covered in this series, barbell curls are great in that they allow a lifter to use ...
[Editor's Note: Here at ProSource, we virtually invented the modern era of whey protein supplementation with the introduction of our super-premium NytroWhey line of 100% whey protein isolate formulations over a decade ago. And, of course, we've been leading the way ever since, incorporating every new advance in protein science ...
Before I changed careers, and became a strength coach, I had an office job. I spent eight to ten hours per day staring at a computer screen and writing reports. I'm not complaining--it was a steady job that did wonderful things for my bank account. But as a result I ...
If you're like me, you've spent a lot of time thinking about what training truly is. You've broken it down 100 ways--twisted each variable, and thought of each variable from a multitude of perspectives. Is it sets, reps and rest? Is it exercise selection? Is it the desired outcome? Questions ...
Goal: Size, Strength
How many exercises do you use in the pursuit of beefier hamstrings? One? Two, maybe, if you include the seated leg curl? You may feel limited by the boring, one-dimensional hinge that is your knee but there are better ways to target your hamstrings.
Do you know what nutrients are best consumed in combination with your regular workouts? A great many people consume increased amounts of protein because they know when combined with a consistent heavy resistance training program it can help facilitate greater adaptations to their training. These desired adaptations are often increased ...
When it comes to getting lean and muscular your dietary consistency and performance in the gym are the two factors that will define your success. Just as you work to be more adherent and compliant to your diet each and every day, you should also be striving to lift more ...
Add size to lagging pecs without the almighty barbell bench press
Goal: Size, Strength
Everyone worth his salt in the gym will tell you that you need to bench to get bigger pecs. Loading big plates on a bar and defeating gravity for rep after grueling rep is, ...
Introducing the "Mass and Lean"
Customized Vectron Workout Program
Getting big and ripped has always been a two-part process -- until now, that is. A unique supplemental protein matrix is changing the way bodybuilders everywhere approach their craft. Now, you can try ProSource's Vectron for yourself, along with a training ...
Beat the summer heat with a new
wave of sports drink offerings
Sales of sports drinks are in the hundreds of billions worldwide. It's no surprise there are a lot of choices and a lot of new companies that want a piece of this growing market. Sports drinks traditionally were ...
[Editor's Note: This week's Big Picture column features the first appearance of Todd Bumgardner, MS, CSCS, a new contributing writer here at ProSource. Todd is co-founder of Beyond Strength Performance, a provider of expert personal and online training services. He has a MS in Exercise Science from California University of ...
Build bigger quads with this alternative to the all-mighty squat
Goal: Size, Strength
Without question, those looking to build bigger legs -- bigger everything for that matter -- should use the barbell squat. This move remains the best overall exercise for lower body size and strength and overall ...
Using Protein Timing to Fight Cravings for Junk Calories
There is nothing worse than irresistible cravings for foods you shouldn't be eating while you're trying to get and stay lean. What makes these cravings more difficult is deciphering the genesis of those cravings. But with the dietary protein tricks I'm ...
A Revitalized Dan "The Outlaw" Hardy Eyes the UFC's Top Ranks Once More
For the man they call "The Outlaw," May's welterweight match-up in UFC 146 against Duane Ludwig might as well have been High Noon in front of the Last Chance Saloon. A loss would have put Dan Hardy's ...
Nutritional Strategies for Optimized Fat Loss Cardio
For most of us cardio has one purpose... to burn fat. We don't get our endorphin rush from racking up miles of endless jogging but instead pulling hundreds of pounds off the ground, pushing it off our chests, or over our heads. This ...
Bolder shoulders begin with this foundational move
Goal: Size, Strength
The shoulders are a fun muscle group to train. We use the term "fun" subjectively, of course. But the fact is that a smart, well-rounded shoulder routine can have a drastic impact on your overall physique appearance -- ...
Carve out a beefy set of horseshoes
using this multi-joint triceps workout
Goal: Size, Strength
What is the best mass-builder out there for triceps? Some might argue that it's the skullcrusher because it targets the meaty, long head of the triceps. Some might be quick to say that ...
First Class Fiber Can Be the
Secret Ingredient to a Better Physique
As an athlete dedicated to your diet, physique and exercise regimen, you certainly have spent a great deal of time and energy counting carbohydrates and protein. Amazing amounts of helpful information have come from science labs and athletes ...
Grow your upper pecs by mixing in an
occasional top-heavy chest routine
Attention, lifelong bench pressers: You aren't doing yourself any favors by starting every routine at the flat bench. In fact, if you compare your southern-heavy chest with the chests of the men you aspire to look like, the ...
Optimizing Sleep for Better Gains
[Editor's Note: Today we're
launching a new weekly column called "The Big Picture: Integrating
Supplements, Lifestyle and Workouts." It will feature short takes on
bodybuilding strategies, much like our weekly Muscle Mechanics Series,
only it won't be focused purely on exercise routines. Instead, The Big ...
A quick tip to maximize the benefits of this isometric abdominal exercise
If you've been training for any length of time, you have probably experimented with various ways to take your muscles past failure. From forced reps to supersets to giant sets, there is no type of advanced technique that ...
Customized supplement stacks
maximize results for every body type
For some, getting large and lean is a difficult task, for others it is a breeze. Regardless, you should choose your supplements based on your bodybuilding goals and genetic body type. Over the past few years there have been numerous products ...
If you've been taking our advice to heart the last two weeks, you're at least partially committed to making yourself a better athlete. Two weeks of deadlifts and split lunges have also introduced you to a whole new level of sore in the glutes. This week, the focus shifts slightly ...
Imitation may be the sincerest form of flattery, but in supplement science circles it's usually a sure sign of second-rate quality. When it comes to the ingredients that make up our bodybuilding supplements, you'll find that there's very often one manufacturer who leads the way ... and a bunch of ...
In the second part of this three-part series, we're looking at another exercise that can boost your body's overall appearance while also increasing your ability to run faster, jump higher and lift more while decreasing your risk for injury.
Taylor Simon, MSc, BA, CSCS, co-director of Taylored Fitness in Kingston, Ontario, ...
It is a staple element in every fight movie -- the hero, ravaged in the biggest bout of his life, questions himself and everything he has accomplished. In a moment of despair he looks deep inside and commits to rebuilding his body for an amazing comeback in the ring or ...
It's good to train for strength and size but unless you're planning on someday setting foot on the Olympia stage, simply training for appearances can be a very limiting pursuit. Even bodybuilders will tell you that they're not as strong as they look and that they're definitely not (in general) ...
Destiny has come knocking for Frank Mir, the two-time UFC heavyweight
champ, and he aims to throw open the door and make the most of it.
A couple of months ago, Mir was still on the long road to his
redemption, training for a fight against Cain Velasquez, when rumors ...
[Editor's Note: We'd like to introduce another supplement expert and writer to our readers here at ProSource.net, Travis Van Dyke. Travis will be weighing in semi-regularly on supplement and performance enhancement issues. Welcome aboard, Travis!]
You can't fool serious bodybuilders with hype and empty science. For far too long, supplement ...
Goal: Get Lean
Those who want to get lean, almost universally, are impatient folks. They don't want to get lean tomorrow, or see a shredded physique pro staring back at them from the mirror in a few months - they want it today. While proper dieting is crucial ...
A lot of dudes talk about wanting "stronger looking" biceps. Rarely do you hear a guy talking about wanting his biceps to actually be stronger. Why not? Increasing strength in this muscle group can yield a host of other benefits, not the least of which includes ...
As our bodies age, our strength and vitality fade. We trade physical pursuits for less taxing endeavors, a nod to the inevitable decline of our bones, muscle and connective tissue. This is the fate that awaits us all, right?
Actually, no. Emphatically ... no.
The symptoms of aging have a ...
Exclusive ProSource Interview: Mike Sorrentino
Is Ready to Lead Jersey Shore Into Its 6th Season
Snooki and JWoww in Jersey City? Pauly D in Vegas? More than ever, it's all up to The Situation on the
Here at ProSource, we've been big fans of Mike "The Situation" Sorrentino ...
Strategizing Carb Intake to Maximize Fat-Loss and Muscle-Gain Results
Want to gain muscle and lose fat at the same time? Want to have a ripped physique but also have super-freak strength? Having a great training program like the Ripped Strong Program and doing some cardio will get you far, but ...
Big Ron vs. Dwayne Johnson? Hulk Hogan?
Kurt Angle? We Asked, Ronnie Answered.
By now, we all know how the typical post-retirement interview with a former sports superstar goes. The star talks about past glories and says he doesn't miss the spotlight at all.
Ronnie Coleman, however, as long-time fans ...
Goals: Strength, Size
Sometimes, it's hard to know if you're making any progress in the gym. Visually, you may notice a new vein pop up in your forearms, or there may be a little more shadow framing your six-pack. But these can be very subjective measures. A more ...
The ProSource Interview With UFC Fighter
Rashad Evans on the Eve of His Championship Bout
[Editor's Note: In the end, Evans / Jones in UFC 145 was as close and as competitive as everyone thought it would be. Rashad Evans went the distance in an epic clash of light-heavyweight titans, ...
The ProSource Interview With
Legend and Business Icon
Gaspari bound up onto the stage at his Muscle Beach Hall of Fame
induction recently--the physique of a serious bodybuilder hardly
concealed by a conservative short-sleeved polo and slacks--it's easy to
forget that it has been almost ...
Goals: Strength, Size, Detail
Supersets are one of the most common pre-contest techniques employed by bodybuilders and fitness models. This preferred, high-intensity protocol entails training opposing muscle groups in succession with little to no rest.
(NOTE: Compound sets involve doing two exercises in a row for the same ...
Use these tips to get the most out of your low intensity cardio
Goals: Conditioning, Fat Loss
The reputation of steady-state cardio has taken a "HIIT" in recent years with the volumes of research affirming the fat-burning benefits of high-intensity cardio. Still, "some" cardio beats "none" and if ...
Take your workouts to the next level
with these bodyweight variations
Goals: Strength, Conditioning
Bodyparts: Legs, Chest
Most hardcore gym devotees read the term "bodyweight exercise" and yawn dismissively.
Bodyweight exercises don't build quality muscle, they say to themselves before heading to the squat rack. But remember -- building your ...
Niners Special Teams Ace Shares His Workout Wisdom
San Francisco emerged as one of pro football's most exciting stories in 2011, as they shook off a disastrous 6-10 season in 2010 to go 13-3, win their division, and come within one overtime score of advancing to the Super Bowl. After ...
New Zycor Torches the Competition, Emerges as #1 Selling Fat Burner
[Editor's Note: Although we were aware that the new weight-loss product from BioQuest was primed to make a huge impact in its category, nothing could have prepared us for the remarkable customer response we've seen for Zycor. From the ...
Shock your legs into new three-dimensional growth
Goals: Size, Strength, Details
If you live and die by the squat, we commend you. This exercise, which recruits a huge amount of muscle, is fundamental to total body growth. Starting your routine with the squat is a sure-fire way to ...
Put Your Body Fat on Notice with High-Intensity Interval Training
We all want to burn more fat, but the thought of cardio can leave us feeling ill. For anaerobic types who are used to going hard, resting and going again, the thought of pounding away on a treadmill is less ...
This simple tweak to your regimen will add strength and size faster
Goals: Size, Strength
When you do your sets "pyramid" style, how do you go about things? If you're like most, you do what you learned to do when you were a rookie weight lifter -- start ...
5 Reasons You're Not Seeing Results and What You Can Do About It
If you've ever watched a hamster on a wheel, you've seen a perfect corollary to many a bodybuilder's predicament. That is, an endless burst of energy, leading nowhere.
So many of us settle for no results from ...
A Contrary Opinion: The Smith Machine
as Your One Key Mass-Builder
Goals: Size, Strength
Almost by default, hardcore bodybuilders will tell you that there is no substitute for free weight training. Some will go on to tell you that all manner of machines in gyms should be summarily ...
The Science of Turning Carbs Into Energy Rather Than Fat
Carbohydrates are a staple in most people's diet, especially athletes. Official dietary guidelines encourage Americans to consume more than half their energy from carbohydrates. So carbs must be good for us right? After all, the government is a trustworthy source ...
Take your muscles past failure using this proven training technique
Goals: Size, Detail
Building a better body requires failure. But when we say "failure," we don't mean failure of the "bar getting stuck on your neck" variety. We mean deep, muscle-shredding failure -- the kind that sets the ...
For sheer reward versus time invested, you can't beat squats
Goal: Size, Strength
It is an almost universally feared exercise for its ability to summarily crush one's ego ... and blood sugar and pain tolerance and ability to hold down a meal or walk like a homo sapien. ...
Follow the science on rep ranges to maximize results year-round
Goal: Strength, Size, Conditioning
As gym rats we are creatures of habit, slaves to nostalgia. We love doing what's comfortable, what's worked in the past. We love to revisit yesteryear's routines and to relive the athletic prowess of ...
Zycor: An in-depth investigation
BioQuest is known for innovating some of the most efficacious and respected supplements in the fitness field. This is no surprise, since they have worked with some of the industry's best scientists from many disciplines to advise on the latest and most promising compounds to formulate ...
Researchers recently presented their stunning findings on a novel and exciting herbal weight loss formulation called Meratrim, at the 29th Annual Scientific Obesity Meeting in Orlando, Florida. Their report focused on the efficacy and tolerability of this synergistic formulation comprising the extracts Sphaeranthus indicus and Garcinia mangostana for weight management, ...
Another super-targeted 15-minute workout for your on-the-go holidays
Goal: Size, Detail
Bodyparts: Chest, delts, triceps
You may have heard all you want to hear about vascularity, pumps and vasodilators, but there's actual science backing the pump. Higher volume training draws more blood and fluids to working muscles, placing a stretch ...
Goal: Staying Lean, Building Muscle
Bodyparts: Low back, hamstrings, lats, glutes, biceps, forearms
* Use your bodyweight.
--Perform all 10 supersets consecutively, with no rest in between.
--Aim for 5-10 pull-ups on each set.
Doesn't look like much, does it? Maybe you're an ace at the deadlift and even if ...
A Comprehensive Program For Adding
Rock-Hard Mass While Improving Strength
This program is designed to give you
defined cuts, and
super strength. Furthermore, it is also designed to give you the
best recovery possible while allowing you to hit each major muscle group in a week -- a ...
Using Nutrient Timing To Fuel Your Training Goals
For many people, nutrient timing is popular because it puts you in the driver's seat for controlling all things good and bad with your diet. For researchers, nutritionists and dietitians, nutrient timing is a critical nutritional element that plugs in key nutrients ...
Goal: Staying Lean
Thanksgiving weekend will be just the beginning. Soon, you'll be invited to a multitude of holiday parties, each teeming with cocktails, cocktail weenies, pies, pudding and an otherwise tantalizing lineup of indulgent, high-calorie foods. That's great, but without a better strategy and a little self-discipline, ...
Go from weakling to warrior by building
these two exercises into your routine
You train to look great but you also want to BE great. But if you're getting burned deep in your flag football league, or if your above-the-rim game has started to head south, ...
Hard times are getting harder. Budgets are tighter. And now, recession-weary athletes are experiencing Protein Sticker Shock.
Customers who visit some of ProSource.net's bigger retail competitors are reporting jaw-dropping price increases on powdered proteins, particularly products from high-profile manufacturers with high overhead and ancillary costs.
Here at ProSource, we know ...
Use some calculated body English to build bolder shoulders
Goal: Size, Strength
Those who play by the rules tend to live cozy, conventional lives, devoid of the extraordinary, free from improvisation. But when it comes to your physique, sometimes you have to throw the rule book into the ...
Muscle Cell Super Saturation for the Ultimate Results
[Editor's Note: We'd like to introduce another well-credentialed supplement expert and writer to our readers here at ProSource.net, Andrew McInroy. Andrew will be weighing in semi-regularly on supplement and performance enhancement issues. Welcome aboard, Andrew!]
Think you have a great nutrition, training ...
A power movement to build mass
in your shoulders and back
Saying that explosive, Olympic-style lifts are not for you is like saying that you are perfectly content with your current (and perhaps deficient) levels of strength, size and athleticism. The fact is that these types ...
A Comprehensive Plan For Keeping Your Summer Physique All Winter Long
The beach chair is back on a hook in the garage. The top is back up on the convertible. The grill is in the shed. A thousand great summer memories are just that now. Memories.
All the hard work ...
Are you using the right exercises in your quest for bigger arms?
The pulley on your gym's triceps pressdown machine is worn. It's ragged. It's tired. It is fatigued from years of overuse by lifters that have become over-reliant on this single-joint movement for building better ...
7 Must-Have Supplements That Deliver
Maximum Results from Minimum $$$
There are a lot of supplements marketed to bodybuilders, and you could spend a lot of money experimenting with different products in an effort to gain an edge. Fortunately, attaining your
ideal physique does not have to cost you an ...
Blow Past Plateaus and Build Strength with LVR Training
When it comes to getting strong, there are no magic wands, no miracle programs -- no substitutes for hard work and a willingness to push yourself harder week to week. But there may be some strategies worth ...
Gain Strength and Size With These Tips for Maximizing Your Lift
Bodyparts: Back, legs
In the strength game, there are few names that are more respected than
Marty Gallagher. Let's be honest: A man who can deadlift 744 pounds from the floor at a bodyweight of 235 pounds ...
Build a Set of Pro-Quality Hamstrings
With a Maxed-Out Romanian Deadlift
Goal: Size, Strength, Detail
Take a look at any
Mr. Olympia or
Arnold Classic winner. While the physiques may boast different show-stopping qualities, one common bond that all champs share is a beefy, sickly-striated set of hamstrings. ...
Use this Lower Abs-Focused Routine to Turn Your 6-Pack Into an 8-Pack
Goal: Strength, Detail
Bodyparts: Lower Abs
It's a sad fact that most guys who think they have good abs are only partially correct. More often than not, the upper half of their rectus abdominis -- the wall of ...
A Back-to-Basics Routine with a Twist for Huge Delts
Goal: Size, Strength, Detail
Many mistakenly think that wearing a sleeveless shirt with pride is all about having a great set of arms. But the reality is that the visual impact of big bi's and tri's is diminished if ...
One Form of Creatine Remains Bodybuilding's
Most Clinically Validated Super Supplement
When it comes to surviving and thriving amidst scientific scrutiny and the popular criticism of so-called "experts," creatine monohydrate is king. Indeed, no supplement has ever walked away with a reputation as sterling as that currently possessed by creatine ...
Break out of your stale abs
routine with a high-energy workout
Goal: Strength, Detail
Crunch. Three sets of 15. Reverse crunch. Three more sets. Side crunches? Of course. Same routine.
That kind of abs routine is fine and good. We hesitate to say that because well over half ...
Use intervals to save workout time
and reveal your best summer body
Goal: Get Lean
High-intensity interval training, or HIIT. Please tell us you've jumped on board with this proven, effective method of burning bodyfat. What's that? You haven't? Well allow us to quickly make the case for ...
Editor's Note: Big muscles and weak joints are a recipe for disaster. One tear, one frayed joint, one hamstring pull can derail your productive exercise regimen for weeks or months at a time. That's why we at ProSource are always closely monitoring ongoing research in the science of joint ...
A Bodypart-Specific Training Regimen
Supported By New Clinical Research
Goal: Get Lean
Spot reduction is the idea that you can lose fat from certain areas of your body by targeting those areas with specific exercise. Case in point, the legions of infomercial-marketed abs training products that would have ...
Elite-Level Track Athlete Leroy Dixon
Takes Aim at London Olympic Gold in 2012
When U.S. track athlete Leroy Dixon lines up for a dash at history during the 2012 Olympic Games, a nation will stand at the ready to cheer him on. What they may not realize is that this ...
Recent Research Puts the Spotlight on a Versatile Super Amino
Up until recently, support for taurine as an ergogenic aid has not been a hot topic in research journals and bodybuilding forums, but recent developments suggest that is about to change. Indeed, the latest science shows that taurine can significantly ...
High-yield techniques for a Popeye-like set of forearms
If someone says that you have great biceps and triceps, they might as well say that you have arms without finish. Because without an equally striking set of forearms, you are limiting how good you can look in ...
Significant Gains Accrue Like Clockwork
With These Nutrient Timing Strategies
"What to Eat?" and "How Much to Eat?" are always two major concerns in the minds of people who want to get bigger and for those who also want to get smaller. Meanwhile, the last five years of research have ...
Maintain Your Rock-Hard Summer
Hardbody With These Rules to Live By
Goal: Fat Loss
Knowledge is power, but sometimes too much information is as bad as too little. There are times when it helps to boil things down to the basics and nowhere is this more applicable than ...
There's strength training, then there's training to get strong. Learning how to differentiate between the two can be of critical importance for those who are displeased with their strength gains, says Sean Waxman, CSCS, a former national-level Olympic weightlifter and owner of Waxman's Gym (www.waxmansgym.com) in ...
Brute Strength Propels Doug Madewell in
His Quest to Be World's Strongest Man
"My biggest goal is to be the World's Strongest Man. Hey, who wouldn't want a title like that? It just sounds cool."
Admit it -- it does sound cool. So it's hard to blame
29-year-old strongman competitor ...
Christina Cores Overcomes Adversity on
Her Way From 240 Lbs to a Trim 118 lbs
Sometimes the first step along
the journey to losing
significant weight is to set down all the emotional baggage you're
carrying. That's what Christina Cores learned as she embarked on the long, hard
journey from ...
Make a Bold Statement with Front Squats,
the Ultimate Massive Quad Builder
Goal: Size, Strength, Detail
Nobody actually likes to squat. Even though it is the crown jewel of lower body training, it's incredibly demanding and, if done right, leaves you with the hobbled gait of a brain-hungry ...
Retool your Physique with
A Dips and Pullups Regimen
The alpha male crowd would have you believe that your worth is determined by how many plates are clanging on the bar when you're squatting. Well, there probably isn't a guy out there who doesn't want to have a better squat, ...
Deep Sleep Supplement Support
for Maximum Recovery and GH Release
Slow-wave (deep) sleep is necessary to balance hormones in the body that are essential to muscular recovery and growth. The largest contribution of deep sleep to recovery is the release of growth hormone from the anterior pituitary, which sets up ...
A "Time Under Tension" Strategy
for Producing Cannonball Delts
Goal: Size, Stamina
Bodybuilder Craig Richardson says it enough that it could be his personal motto:
"Your muscles don't know weight - all they know is stress and fatigue." Naively, most of us non-IFBB-card-holding types still consider the almighty ...
5-10-15 workouts to keep your
regimen fresh, intense and productive
Goal: Strength, conditioning
Bodyparts: Total body
If you've been training for a decade or more, then you know. It used to be that tough workouts were defined by how much time you spent in the gym.
"Oh, I trained legs ...
Protein. It is easily the most important ingredient to any athlete that continually stresses their body in the pursuit of more muscle. What are the differences? What should you look for? This nutrient's popularity and the technology that has gone into its development have created a double-edged sword. Go back ...
Wanna be 20% stronger instantly?
Try training one limb at a time
Bodypart: Arms, Legs
Forgive the geopolitical comparison, but when it comes to lifting heavy weight, it doesn't always take a coalition of muscle. Sometimes, unilateral action is just what the situation calls for.
Bench press. Barbell ...
How Much? What Type? And When?
The Science Behind Success in the Octagon
Training for most
mixed martial arts (MMA) athletes is physically and metabolically demanding, often involving multiple sessions per day dedicated to mastering numerous disciplines, strength and power training, and cardiovascular endurance. The overall high frequency of fighting-specific ...
An extreme-volume technique to gain
new muscle growth and density
Goals: Size, Detail, Endurance
You might think that true muscle failure - the kind that triggers beasty new growth - can only be achieved when your body can no longer move a moderate-to-heavy weight. Ten good reps, then ...
Simple Stretching Tips to Lift Heavier,
Recover Better and Workout Longer
After a heavy leg day, replete with plenty of squats and leg presses, the last thing you want to do is ...well, actually, you don't really want to do anything after a big leg day. ...
Long Head Workout for Meatier Triceps
Goals: Size & Strength
Bodypart: Triceps, long head
Ask a guy to flex his arms and you're more than likely going to receive an enthusiastic, front double biceps pose. But if he really wants to show off, maybe he should be hitting a side ...
Superstar Pro Wrestler Kurt Angle is in Peak Form
As He Considers His Options for 2011 and Beyond
When it comes to tallying professional wrestling achievements, few stars past or present can tick off an incredible list like that attributed to
Kurt Angle. Fourteen-time world champion in the biggest promotions ...
L-carnitine Emerges as a Promising
Alternative for Transformational Results
Editor's Note: Athletes who are sensitive to stimulants have long had few alternatives when it comes to diet support supplements, which are typically beefed up with caffeine, synephrine, and yohimbine, all potent stimulant compounds. Below, noted supplement science expert Dwayne ...
A build-and-burn routine to build better abs in no time flat
Goals: Strength, Detail
Bodypart: Abs (rectus abdominis, transverse abdominis)
No, we're not trying to move in on the Six Minute Abs dynasty. Actually, a quick web search will show you that everyone in the universe has already done that. ...
Build Strength, Size and Detail
With This Targeted Deadlift Routine
Goals: Size, Strength, Fat-Burning
Bodypart: Whole Body
Anyone who has ever spent time in the gym trying to get freaky strong can (and should) tell you that your gains start and end with the deadlift. If you're not familiar with ...
Newly Rock-Hard and Massive Josh Andrews
Aims for Bodybuilding's Elite Pro Ranks
"I was big and I could throw the weight around pretty good, but I was soft. I was like a big teddy bear."
Today, Josh Andrews can look back on his "teddy bear" days with a sense of ...
Keep Your Leg Progress on Track
With This Challenging Home Routine
Goals: Power, Strength, Detail
When it comes to building legs worth showing off - the kind whose size and detail speak to their power and strength - there is no substitute for the squat. Regarded by many ...
Grambling State's All-Time Leading Rusher
Frank Warren Sets His Sights on the Pros
The buzz surrounding the upcoming pro football draft has been all about the media-anointed breakout talents--Clemson defensive end Da'Quan Bowers, Auburn defensive tackle Nick Fairley, LSU cornerback Patrick Peterson, Texas A&M outside linebacker Von Miller, Georgia wide ...
Learning how to manipulate the pace of your reps
can drastically affect your gains
Goals: Strength, Size & Shape
Slow and steady wins the race. This fable-inspired mantra may hold true for the tortoise and the hare but in the weight room, "slow and steady" is only part ...
So many products in the sports supplement field have a short shelf life. They represent marginal advancements (or, more commonly, no advancement at all) on existing science in their category. Every once in a while, however, a product arrives that is so advanced it actually takes the rest of the ...
Ultra Marathon Man Dean Karnazes Sets Off
to Run from California to NYC in 75 Days!
This may be Dean Karnazes's greatest feat yet.
And that's saying a lot. By now, there's probably nothing left to occupy the realm of the physically impossible for
Dean Karnazes when it comes to ...
The golden voice of the UFC not only talks the talk, but walks the walk
With a forceful front kick, Mike Goldberg backs up his opponent before he unleashes a powerful right cross. Undaunted his opponent steps forward, then Goldberg fires off a left jab, that's quickly blocked, an overhand ...
Increase Calorie Burning Efficiency and Control
Appetite by Boosting Your Protein Intake
The balance between the amount of calories you are eating and the number of calories you are burning is a key factor which dictates your ability to lose weight, maintain optimum weight, and improve your body composition. While ...
World Leading Hurdler and Team Supreme Member
Kellie Wells Overcomes Adversity on Her Way to the Top
Hurdles weren't the only obstacles Kellie Wells has had to overcome on her way to emerging as the most dynamic women's track and field star since Jackie Joyner-Kersee dominated the sport in the ...
Industry experts and bodybuilders alike have been keeping a close watch on a remarkable development in the pre-workout supplement category
. Arginine-based muscle pump complexes
have long been the supplement of choice for athletes looking to enhance sports performance
and nutrient delivery
to muscle tissue. Recently, however, ...
For decades, carbohydrates (aka carbs) have been the mainstay of what sport nutritionists consider an optimal diet. Many athletes view carbs as an obligate nutrient that should be consumed before, during and after exercise in order to prevent fatigue, enhance performance, and speed recovery. While there is an empiric basis ...
Lifestyle Secrets that Helped Tiffany Roberts
Lock in Her Astounding Physique Transformation
Is there anything more exciting than a radical, positive transformation of the way we look and feel? The days go by and the pounds drop off, revealing the leaner, firmer, more vital and vigorous self we always knew ...
With nearly 2 decades of solid research, most athletes are well versed in the performance benefits of
creatine supplementation. But there is more to the story. Emerging research has revealed some new and exciting outcomes linked to creatine supplementation. Hereâ€™s a recap of novel findings from new studies showing benefits ...
Formidable NPC Competitor Michael Moore Hones His Physique and Keeps His Eyes on the Prize
The road to greatness can be a long one in any sport, though no path is longer or more torturous than that which exists in bodybuilding. This is due, in large part, to the exclusivity ...
Dip Tips for Building Your Chest and Triceps
First, an indisputable fact. The dip is one of the toughest and most productive upper body exercises you can do. Done using just your bodyweight, this basic, compound movement can produce significant gains in muscle size and marked gains in strength in ...
Marine Corps Sergeant David Douglas
Takes Aim at the Power Lifting Elite
You'd never know it today, but the man they call
The Beast was once turned away by his high school football team because he was too small to play any position on the field. He can laugh about ...
This formerly obese wife and mother is now a certified trainer competing on stage
As anyone who has made the life-changing decision to do something about their obesity knows, it usually takes an eye-opening experience to enact change. For some, it's receiving test results from a physician that serves as ...
The most effective dietary approach for shedding body fat is to restrict
carbohydrates. Most bodybuilders figure this out intuitively or they
have been given advice by fellow weight lifters. As a scientist who has
studied the effects of low carbohydrate diets for over 10 years and is a
former competitive ...
"The Best of the Best."
These are the words baseball
insiders use to describe the competition at the
Arizona Fall League. An
elite baseball league that plays its season each October in the desert
sun of Phoenix, the Fall League invites only prime, just-on-the-cusp
prospects to play. Its alumni bears ...
Cincinnati's Pitching Phenom Mike Leake Makes
the Jump from College Ball to the Big Leagues
After Cincinnati picked PAC-10 Pitcher of The Year
Mike Leake with their first pick in last year's major league baseball draft, the organization fully expected a bright big league future out of the young right ...
LOAD UP, LEAN DOWN
Why heavy lifting is best when it comes to getting sickly shredded
There are certain gym mantras that have managed to withstand the test of time such as
"No pain, no gain" and
"You have to squat big to get big." You'll get no argument here. ...
It all starts with a dream. For
Monty Mabry, it started with the superheroes in the comic books of his youth, continued on to winning the NPC Mr. Virginia Overall Championship in 2003, and on to the present day, where he is more determined than ever to win his IFBB ...
Former High School Athlete
Recovers His Rock-Hard Physique
"Former Athlete Physique Syndrome."
You see it at every level, from high school to the pros. Athletes live a highly active lifestyle. They work hard, play hard ... and eat a lot. Then comes the day when the uniform comes ...
Sometimes that has meant persevering in the face of the loss of loved ones. Or using water weights and a tree when no other equipment was available for a workout. Sometimes it meant resorting to some unusual methods of bolstering protein intake. (We'll let Ryan tell you that one.)
If you're serious about getting big and lean, it's time you knew about a new
protein powder called
Vectron. This powerful
protein supplement is scientifically engineered to help men lose fat and muscle up.
Losing body fat can be a very tricky endeavor. To achieve real fat loss, you need ...
At ProSource, we meet some of the most dedicated, focused, mentally tough people you could ever encounter in any walk of life. They're businesspeople, athletes, students and, most importantly, success stories. They share a common desire to maximize their performance and physique potential. They know what it is ...
Expanded Event Coverage/Contest Results
Las Vegas threw a birthday bash for the Olympia, which celebrated its 45th Anniversary over the weekend (September 24-25, 2010). The fitness and physique world's best athletes got together to party like college kids and to battle like warriors in their respective ...
Wondering if testosterone boosters are right for you? Here's an in-depth look at the newest and most effective strategies for improving T levels in the body for maximum bodybuilding gains.
Perhaps no other area in the sports supplement marketplace has been subject to as much debate and conflicting information as ...
MMA Legend Chuck Liddell Talks Comeback,
Training, And His New Supplement Line
Years from now, MMA fans may argue about who was the best fighter every to step into the Octagon, but there will be no disagreement at all about who was the toughest. Nobody "out-toughs" The Iceman. Famed for ...
Take advantage of the colder weather to hunker down in the gym and pack on pounds of new muscle.
The beaches are closed, the pools are covered, and a chill is in the air. While many lament the end of summer, for dyed-in-the-wool bodybuilders, autumn doesn't signal an end, but ...
Postpone Fatigue and Enhance
Performance with Beta Alanine
Beta-alanine has quickly become a favorite performance supplement based on the simple fact that it works. This nonessential amino acid has proven itself time and again in studies for enhancing performance in trained athletes and regular joes alike.
The bulk of the ...
Maximize your strength in the king of all upper body exercises with this helping of iron-clad wisdom
Ask a guy to show you his muscles and he'll likely flex his biceps. But if you ask him how strong he is, he'll likely tell you how much he benches. That's because ...
New Jersey Devil Jamie Langenbrunner is still going strong in the NHL, and has a third Stanley Cup on his agenda.
Jamie Langenbrunner has carved out a 15-year-career in the
National Hockey League (NHL) by being tough, tenacious and gritty. He's not the flashy type to put up 80, 90, ...
Don't let another summer pass you by. Lean out while protecting muscle with these three easy tactics.
Is your body beach ready? If not, there's hope â€” if you're willing to watch what you eat, supplement wisely and get more exercise. These three quick-hit tips can help.
1) Burn Calories ...
Support your bodybuilding
regimen and rebalance your diet with a more precise intake of carbohydrates and protein.
When it comes to extreme muscle mass gain, some of the best advice I ever got probably came from my mom. "Everything in its proper place and time," she used to say. In ...
Grow Those Stubborn Calves and Quads (and Enhance Your Vertical) with
this NCAA-Quality Lower-Body Workout.
Does the 2010 NCAA Tournament have you wishing you could play above the rim? You may not achieve the lofty heights of Michigan State's Durrell Summers or Kentucky's John Wall, but this "mad ...
Five Tips for Integrating Effective Cardio Exercise
into a Successful Muscle-Building Plan
As a personal trainer, one question I get more than just about anything else is, "will cardio undermine a mass-gain weight training regimen?" For years, many in the hard-core bodybuilder community preached against incorporating cardio and/or aerobic training ...
The Item: Arnold Classic 2010 Results Bulletin
The Scoop: On March 6, 2010, at the Veterans Memorial Auditorium in Columbus, OH, IFBB Pro Kai Greene was crowned the overall winner of the 22nd Annual Arnold Classic Bodybuilding Championships, making it two in a row. Young phenom Phil Heath placed 2nd ...
The Scoop: Fitness and fun for all ages, the world's largest multi-sport fitness event - the 2010 Arnold Sports Festival - is upon us. This coming weekend, the international sports and fitness community will converge on Columbus, Ohio to witness and participate in 44 sports and events (March 4-7).
It was a warm evening in Phoenix last August, and the Arizona Diamondbacks were getting ready for a three-game home stand against the New York Mets. As both teams loosened up before the game, Arizona Diamondbacks third baseman
Mark Reynolds stepped into the batting cage to take his hacks at ...
Paramedics and other emergency personnel will attest to the fact that, in emergency scenarios, the sooner immediate care can be provided, the greater the chance a victim will survive. Similar statements can be made regarding the timing of nutrients after an intense exercise bout. In this respect, evidence continues to ...
An Exclusive Interview with Professional Ironman Triathlete and World Renowned Fitness and Nutrition Expert Brendan Brazier
[Editor's Note: Though the great majority of bodybuilders could not imagine undertaking a rigorous workout regimen without the fuel provided by plenty of chicken breasts, egg whites, beef, and animal-protein-based supplements, there is a ...
This week, former Home Run king Mark McGwire finally came clean on his steroid use. But in this day and age of advanced legal supplementation, is "cheating" even necessary?
On January 11, 2010, 12 years after the then-magical, now asterisked baseball season in which he did battle with Sammy ...
An Exclusive Interview with Recently Unretired Ronnie Coleman As He Seeks a record 9th Mr. Olympia Title
bodybuilding icon Ronnie Coleman will make his highly anticipated return to competition at the
2010 Mr. Olympia. Tied with Lee Haney for most Olympia wins at eight, the 46-year-old Coleman's return ...
The NFL's Most Feared Linebacker Has a New Passion: Nutrition 53
Perhaps the fiercest linebacker the game of football has ever seen,
Bill Romanowski was known for his tenacious and fearless style of play during his illustrious 16-year career in the NFL. With a sheer passion and drive second to ...
A terrible accident in the USC Trojan's weight room left tailback Stafon Johnson hospitalized -- a stern reminder to all of us that safety while training is a serious issue. Here are seven tips you can use to help avoid injuries while hoisting heavy iron.
As ubiquitous in the gym ...
and a targeted workout regimen help Tammy Stewart gets her "pre-baby body" back ... minus another 15 pounds.
After giving birth to her beautiful daughter Maddisyn, Tammy Stewart found herself in the same position as many mothers, finding the extra baby weight she gained during her pregnancy wasn't ...
The NFL's Most Explosive Running Back is determined to lead his team to a Super Bowl Championship
With the start of the NFL season at hand, football fans everywhere are anxiously anticipating success for their favorite teams. While the media attention has been mainly focused on a select few storylines ...
We take physical fitness very seriously here at ProSource. Looking great and feeling great is what we're all about. But there are people out there who are even more obsessed than we are. Hard to believe, but true. For those individuals-and we're talking elite athletes and celebrities here-being ripped and ...
As major league baseball enters the last full month of the regular season, there are still multiple team and individual titles up for grabs all over the league. The American and Nation League wildcard race is as tight as ever, and although "King Albert" (Albert Pujols) is clearly the favorite ...
Fat-Oxidizing Agent L-Carnitine Linked to Enhanced Recovery and Growth
In the supplement industry, new products usually appear months or even years after scientific breakthroughs, as manufacturers scurry to keep up with current science (or merely issue "copycat" formulations approximating new technologies already brought to market by the ...
Many companies claim to have the lowest prices. Many companies say their customer service is best. But their empty promises, shipping delays, and sneaky billing surcharges tell a much different story.
ProSource, we've earned your trust and our status as
America's #1 Sports Supplement Superstore the hard way: By ...
You notice it everywhere
Mark Reynolds plays these days. As
soon as he steps into the on-deck circle, a sense of anticipation begins to
build. The aimless chatter in the stands subsides and fans en route to the
concessions swiftly return to their seats. Everyone, it seems, knows about the ...
the many comments I have received from users of the
"DMC" system, one of the
most humorous ones is that I have titled the product somewhat incorrectly.
Calling DMC "dance inspired fitness" gives some readers an idea that it is "lighter work" and deflects the truth that the program ...
ProSource premium supplements play a key role in
a remarkable return to peak health and vitalitySometimes we can become so focused on one or two barometers of successâ€”often measured in terms of status or wealth or powerâ€”that we can lose sight of what's truly important, and our quality of life ...
The constant evolution of Prosource products:
Ultra PS Gold
Whenever a new or an improved product is introduced in the sports supplement market it is subject to intense and detailed scrutiny. Let†™s face it, in this weakened economy with all the hype and inferior-grade supplements rushing into production for ...
It's not true that Hugh Jackman owns the entire world, these days. It just seems that way.
The accomplished actor and reigning People Magazine "Sexiest Man Alive" has appeared in a string of critical and commercial big-screen blockbusters in recent years and is now poised to cement his reputation as ...
As Alex Rodriguez recovers from hip surgery, ProSource offers
an expert training routine he could use to get himself back on the
field and playing better than ever.
Love him or hate him, you have to admit:
New York Yankees third baseman
Alex Rodriguez has had an extremely challenging (and ...
Popular opinion be damned: You can combine heavy weights and high repetitions for maximum power and muscle gains
You may not have the strength of eight-time
Mr. Olympia Ronnie Coleman, but that doesn't mean you can't train like him, at least in one key regard: the number of reps you ...
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