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Cory Gregory's Abs and Low-Back Workout

Jul 18, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: You didn't think you were gonna take a day off, did ya? Cory Gregory is back again today, with a fierce desire to crunch your core until you beg for mercy. Today's magic number is 25, as Cory unleashes a regimen of ab wheels, weighted crunches, decline bench ...

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Beat the Summer Blahs

Jul 17, 2013
Posted in: Articles by ProSource, Supplement Articles, Training Articles
Remember when you couldn't wait to shed your winter jacket? When you dreamed of venturing outside to be met by sun on your face and a warm breeze, instead of the immediate threat of frostbite? Yeah, those thoughts seem distant. Almost farfetched. Now, sweat oozes from us when we wade ...

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28 Method for Shoulders

Jul 17, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: 28 METHOD= 7 regular reps / 7 super slow reps / 7 1/2 way up reps / 7 1/2 way down reps. Big biceps and tiny shoulders aren't gonna cut it in the physique game, so it's time to bulk up from the top down with training legend ...

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5-to-1 Strength and Conditioning Program Part 3

Jul 5, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: If you have any questions about Patrick Striet's comprehensive and challenging 5-to-1 Strength and Conditioning Program, feel free to log in to the site and enter your question in the comments area at the bottom of this article. We'll forward your question on to Patrick. You can also ...

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Knock 'Em Dead

Jul 2, 2013
Posted in: Articles by ProSource, Training Articles
Let's beat the summer blahs by shaking up our workout a little. This week, we're going to learn how dead movements work and how to implement them into your training to build new muscle.  A squat or bench press is a reversible muscle action, you go down and up; both ...

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Get a Grip

Jun 28, 2013
Posted in: Articles by ProSource, Training Articles
Big weights used for big lifts result in big muscles. It's the simple equation strength enthusiasts and bodybuilders have followed for decades to morph their bodies into something extraordinary. We've all seen the pictures -- the ones of Arnold squatting, of Dave Draper overhead pressing. I can't count on four ...

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German Volume Chest Workout

Jun 24, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: It's time to pump up your chest volume with Cory's Gregory's latest fiendish workout. This time, it's bench presses and flyes until you ready to cry, then a mind-bending core workout of extensions, crunches, and good mornings to toughen up that core. See ya on the other side!] ...

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5-to-1 Strength and Conditioning Program: Part Two

Jun 13, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: If you have any questions about Patrick Striet's comprehensive and challenging 5-to-1 Strength and Conditioning Program, feel free to log in to the site and enter your question in the comments area at the bottom of this article. We'll forward your question on to Patrick. You can also ...

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Crazy Legs 2

Jun 11, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: You didn't think training guru Cory Gregory was going to let you off easy with must ONE Crazy Legs workout, did you? Oh, no. For those of you who survived the first experience, Cory's back with another mind-bending regimen of extensions, squats, leg curls, hamstring curls, deadlifts, and ...

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Shoulder Torture

Jun 6, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: We certainly hope you weren't planning on using your arms for anything important this weekend, because after Cory Gregory is through with you, just buttoning your shirt is going to take a world of effort. This week, Cory's got Shoulder Torture in mind, so we're talking plenty of ...

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Origin and Insertion Supersets for Mega Growth

May 28, 2013
Posted in: Articles by ProSource, Training Articles, Muscle Mechanics
The gun show is in town at ProSource.net! I first learned of origin and insertion supersets from the writings of legendary strength coach Charles Poliquin. Let's look at practical application of this extreme but effective method. When it comes to muscles: the origin is the fixed position that doesn't move ...

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Introducing the 5-to-1 Program for More Strength and Better Conditioning

May 24, 2013
Posted in: Articles by ProSource, Training Articles
At age 35, I've been hitting the weights and relentlessly pursuing increased strength and fitness for 20 years now (I can't believe it's been that long). I've also been training people from all walks of life and working within the fitness industry in some capacity for 17 years. What's more, ...

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Fitter in 15

May 17, 2013
Posted in: Articles by ProSource, Training Articles, Muscle Mechanics
Upper Body                      Don't rest between exercises. After each set of rows, run in place or jump rope at high intensity for 30 seconds. Forget about flyes and lat raises. When you're short on time, you want to train as much muscle as possible and ...

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Super Muscle Building Hybrid

May 9, 2013
Posted in: Articles by ProSource, Training Articles
What do drop sets, the "rest pause" method, and the Weider principle of "cheating" all have in common?  All are scientifically proven muscle-building methods that have been used by champions in the trenches. Let's take a look at a 'hybrid' that synergistically combines these three methods! Traditional Drop Sets Do ...

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Armed To The Max!

May 8, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: Still traumatized after last week's shoulder workout? Well, it's time to wipe those tears away, my friend, because training guru Cory Gregory is back with another insane workout and he's got your biceps and triceps in his cross hairs. Oh, you may hate Cory now, but you'll thank ...

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Low REP Shoulders

Apr 25, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: Tank top season is almost upon us and this is no time to be squandering precious upper-body workouts on stuff that hasn't been working for you in the recent past. Enter celebrated workout guru Cory Gregory with another of his insane workouts guaranteed to put your muscle through ...

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Jumpstart New Growth with Old School Workouts

Apr 25, 2013
Posted in: Articles by ProSource, Training Articles
Bodybuilders, strength athletes and general fitness enthusiasts can become creatures of habit. This is both a good and a bad thing. On one hand, they have the sense, perseverance and fortitude to stick with exercises which have a time tested reputation for delivering results: squat variations, deadlift variations, bench pressing ...

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Mix of Methods Legs

Apr 17, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: So you say you managed to survive Cory Gregory's brutal "Crazy Legs" workout? Congratulations and welcome to a new level of pain. This time, Cory is hitting your legs from every conceivable angle to ensure that every fiber of your thighs, calves, hammies, etc. is destroyed and primed ...

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Arm and Shoulder Shocker

Apr 12, 2013
Posted in: Articles by ProSource, Training Articles
There's no rest for the weary in the iron game. This week, celebrated workout guru Cory Gregory is back with a tortuous regimen of bench presses, pull-ups, rows, flyes, pulldowns, and crossovers (along with some core work), all designed to put you at the forefront of this summer's arms race. ...

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High Intensity Mass

Apr 12, 2013
Posted in: Articles by ProSource, Training Articles
I've gotten a lot of strange looks when I divulge my career choice. It seems that people think of strength coaches as guys and gals that like to play around in weight-rooms all day. To the outsider, it looks as if we've merely taken our hobby and made it our ...

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Armed and Dangerous

Apr 2, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: Ultimate training guru Cory Gregory is back and he's got your comfortable status quo on his hitlist. This week's shock to the system includes a healthy helping of muscle-fiber wrecking curls, flyes, pushdowns, dips, and laterals that will leave you weeping in your post-workout protein shake. It's a ...

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Burn the Fat Not the Muscle

Mar 25, 2013
Posted in: Articles by ProSource, Training Articles, Research Articles
Your objective is to get as lean as possible but not make your hard-earned muscle mass the sacrificial lamb to excessive cardio. Let's look at some conditioning strategies to minimize body fat and keep muscle mass. What Science Says In 1994, Angelo Tremblay and some of his colleagues at the ...

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Shoulders On Shred

Mar 20, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: If your shoulders are strictly lower-case, then it's time to meet the man who's going to make them all CAPS. Cory Gregory is a man on a mission, and today that mission is to break down every sinew and fiber of your shoulders with a brutal regimen of ...

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Ab Etcher

Mar 12, 2013
Posted in: Articles by ProSource, Training Articles
Still carrying around that winter belly? Well, summer is only a couple of months away, and a soft roll of flab hanging over your board shorts (or bikini bottom) is definitely not "beach approved." Fortunately, workout warrior Cory Gregory is here to help you rediscover your six-pack. Cory's "Ab Etcher" ...

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6 Simple Techniques for Building Strength

Mar 8, 2013
Posted in: Articles by ProSource, Training Articles
I haven't always believed that experience trumps all. When I was younger, I stood brazenly at science and organized education's pulpit. Now that I've grown in experience, I'm not so brazen. There's a point--it's a little more than five years, but a few years shy of ten into a fitness-oriented ...

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GUNsanity

Mar 5, 2013
Posted in: Articles by ProSource, Training Articles
[Editor's Note: Tired of bringing a knife to a gunfight? Bodybuilding guru and MusclePharm cofounder Cory Gregory @Musclepharmpres will help you move to the forefront of the arms race with this savage upper-body workout. Prepare to bring overwhelming firepower to your physique with GUNsanity! Take it away, Cory!] The GUNsanity ...

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7 Plateau Busting Squat Strategies

Mar 1, 2013
Posted in: Articles by ProSource, Training Articles
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning provided by a correctly ...

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High Frequency Hypertrophy

Feb 22, 2013
Posted in: Articles by ProSource, Training Articles, Muscle Mechanics
We, as lifters, have a knack for making things too complicated. Well enough is never let alone and a deadlift can't simply be a deadlift. It must be transformed into something magical and loaded in such a way that the neuromuscular system is flabbergasted. All of this, in reality, is ...

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Old School Chest Destroyer

Feb 22, 2013
Posted in: Articles by ProSource, Training Articles, Muscle Mechanics
Serge Nubret had undoubtedly one of the best physiques of all time. His routine, although basic on paper, is very difficult and yielded crazy results for this phenomenal golden-era French bodybuilder. This is a program I use a few times per year to shock the muscle into some growth, so ...

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The Power of Negative Thinking

Feb 15, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
Bodybuilding legend and guru Dorian Yates has stated that the biggest mistake most beginning bodybuilders make is not controlling the negative portion of a lift. Let's get in a negative mindset to make some positive gains! Types of Muscle Contractions Push the weight up! Lifting weights is associated with a ...

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CampOut Back Workout

Feb 15, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
[Editor's Note: There is no end to the inventiveness that Cory Gregory brings to his immensely productive workout routines. This week the MusclePharm founder and bodybuilding innovator is attacking your back with a workout that will, as per usual, stress out muscle fibers you never knew you had. Prepare to ...

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Crazy Legs

Feb 12, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
...

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Time Under Tension for Muscle Growth

Feb 7, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
Hit a muscle-building plateau? Getting bored with training? If you want to add some size, here is a method I have used with athletes ranging from the likes of Branch Warren to the weekend warrior. This method is not for the weak of heart but it's brutally effective. You will ...

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Chest Madness

Feb 4, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
[Editor's Note: When Cory Gregory speaks, athletes listen. His regularly published workout articles, now featured here at ProSource, are read, discussed, and implemented by hundreds of thousands of athletes each week. Each entry is ideal for busting a plateau, forcing muscle tissue to adapt and grow, and helping you attain ...

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Call to Arms

Jan 30, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
[Editor's Note: This week, we're proud to introduce a new recurring feature here at ProSource, the Training Madness Series, hosted by one of the true legends in this business: MusclePharm co-founder and celebrated bodybuilder/powerlifter Cory Gregory. In recent years, Cory has emerged as one of the leading emissaries of the ...

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Max Out!

Jan 28, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
People often say time is the most expensive currency. Many times I oblige and agree with a courteous head nod; but after time and consideration, I often disagree. Time is a limited resource--the most finite in the world; there's no disputing that. But the true value of time is held ...

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Stop the Swell

Jan 23, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
If you read last week's edition of Monday Morning Motivation, then you know we've asked you to stay committed to heavy lifting in 2013, even if it just makes up a portion of your overall training program. All those big lifts bring about greater strength and size while keeping you ...

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The Upper Body Squat

Jan 17, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
"Flex!" someone shouts. Odds are you won't turn and flex your glutes, you will flex your biceps. With that being said, let's take a look at an unorthodox bicep-building strategy. Compound multi-joint movements are at the core of any effective strength training program.  These big, multi-joint movements build big muscles ...

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COMMIT TO HEAVY IN 2013

Jan 11, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
Most Americans will pack on nearly a pound over the holiday season before committing to a solid New Year plan to get back in shape. Almost instinctually, many take to more jaunts with those new running shoes that Santa brought. Others fiddle with the weights, going for high-rep sets without ...

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Gut Check

Jan 11, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
For more than three quarters of a century, high rep squats have been part and parcel of the training programs of the strongest men to ever walk the planet: Marvin Eder, Reg Park, Paul Anderson, Tommy Kono, John Davis, John Grimek, and Arnold himself. As a teenager, two of the ...

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The Deadlift Reconsidered

Jan 4, 2013
Posted in: Articles by ProSource, Featured Content, Training Articles
Deadlift History Man has always had a desire to pick things up off the ground.  Intuition tells me that the deadlift is the oldest strength training movement. While bench presses and squats took some ingenuity to contrive, picking something up is instinct. Pick up a heavy barbell and put it ...

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Optimal Training Time

Dec 27, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
During my senior season of high school football, I was the starting quarterback. Each day I'd throw hundreds of balls, working to perfect timing with my receiving crew. Slants, outs, go routes and posts--I threw thousands of them in practice over the course of a season in order to, on ...

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Bench Your Best

Dec 21, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Twenty years ago, a good introduction would have been, "If you live in America and you want to be called strong, build a big bench press. Americans judge strength prowess by the bench press." Now, it can be said that the world judges strength by the bench press. Over the ...

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THINK OUTSIDE THE REP

Dec 20, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
How do you measure the effectiveness of a good workout? What values do you attempt to quantify to determine how much progress you can make? For most people, it boils down to reps. "I did four sets of 10." Total reps are great to keep track of because training within ...

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Get Your Butt in Gear

Dec 13, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
[Editor's Note: This week at The Big Picture we welcome a new writer to the ProSource family. Josh Bryant, MFS, CSCS, PE, is the co-author of the EliteFTS Best Selling eBook, Metroflex Gym Powerbuilding Basics. IFBB Pro Johnnie Jackson has called Josh "the greatest trainer in the world." As an ...

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The Perfect Muscle Building Day

Dec 12, 2012
Posted in: Articles by ProSource, Featured Content, Diet Articles, Training Articles, Supplement Articles
You have to know what perfection looks like if you are going to shoot for it. Visualization is a key practice for success, but visualizing your head on the body of pro builders will only get you so far - execution is essential. Most people wake up and go through ...

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Kettlebells and Met Con Training

Dec 5, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Cardio. Iron heads like us hate it. The thought of spending 30 minutes at 70% of max heart rate on an elliptical trainer sounds about as pleasurable as watching a Lifetime movie marathon or listening to Kenny G. However, as unfortunate as it may be, in my opinion, some form ...

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4 Ways to Bench Bigger Today

Nov 21, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
We all know that in order to bench more you need to, well, bench more. And you need to do it on a regular basis if you expect to set new personal bests. 205...225...275...315...405? You need to put in the work! But to reach those goals, you can't just press ...

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Maximum Results In Minimum Time

Nov 21, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
This might surprise you, but during college I loved finals week. While other students were stressed, sleep deprived and teetering the fine line between learning and insanity, I was having a great time. Well, not a great time by most college student standards; I wasn't hammering my gullet with mixed ...

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SQUAT Rx

Nov 8, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
In response to your groanings about a squat that will simply not improve, some strength coaches will tell you that you just need to keep adding weight to the bar or that your legs are too long to be an efficient squatter (sigh). These all-too-typical responses are shortsighted and tend ...

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Punish Your Plateau

Oct 26, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Like death and taxes, strength plateaus are inevitable. It doesn't matter if you are a beginner, intermediate or advanced trainee; plateaus are simply part of the training process and must be strategically dealt with. Once you hit a plateau, how you choose to manipulate your sets, reps, and training loads ...

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STRENGTH MATTERS

Oct 25, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Strength guru Josh Bryant, MFS, CSCS, PES, isn't one of those shapeless, doughy heavyweights that you sometimes associate with powerlifting. He is a heap of well-defined muscle with the strength to match. Josh has helped bodybuilders like Johnny Jackson and Branch Warren build the beasty strength that they are known ...

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Fat Loss Triple Threat

Oct 24, 2012
Posted in: Articles by ProSource, Featured Content, Diet Articles, Training Articles
The alarm clock rings at 6:45am and you're in your office by 8am. You've got forty-five minutes to gather your thoughts and take perspective on your day before your first meeting starts. And that's just the start of another crazy day. You're not getting out of the office by five ...

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Conquering Core Confusion

Oct 18, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goal: Comprehension and efficiency Target Muscles: Abs Core training is one of the most debated, and, hence, confusing topics in the fitness world. Ask 10 top-tier strength coaches the best way to train the core muscles, and you'll likely get 10 different answers. What's more, it seems as if the ...

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FUNCTION & FORM

Oct 11, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
We're not that far removed from the 2012 Olympics that the images of gymnasts should be fully erased from memory. These athletic dynamos tend to boast some of the best physiques in all of sport, with cartoonishly-rounded off shoulders, thick, sinewy arms and powerful legs. The kicker here is that ...

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Head Games

Oct 8, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Most people misconstrue mental toughness. Action-hero worship and poorly interpreted male ideals lead many to think that mental toughness is facing every situation without fear and in the absence of pain. When, in truth, mental toughness is exactly the opposite. It's moving forward and taking action in spite of fear ...

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GRIP BUILDING

Oct 4, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Beefy, vascular forearms are the aim of every gym rat. Still, not everyone trains in such a way that they have a great shot at getting them. But even fewer forearm-seekers invest in the proper time or use the right training methods to build a grip that can choke the ...

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Blow It Up and Start Over

Oct 3, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Have you ever dated a woman for a while and then realized, over time, that the magic was gone? You know what I'm talking about. In the beginning, everything was great, but then maybe you screwed up or she screwed up. Maybe you blamed yourself, and you gave it another ...

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FAST AND FURIOUS

Sep 27, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goal: Detail Bodypart: Abs, Obliques One move that everyone does when training abs: the crunch. One move that everyone is sick of: the crunch. What a tragic duality for this fundamental exercise. While the crunch is ultimately effective at building stronger, better-looking abs, it can be nauseatingly boring for the ...

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Get Ready, Get Set...

Sep 26, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Warming up for a workout is a mystery to some, and done wrong by many more. A proper warm-up does many things and has a lot of importance, especially as you get older. In this article we'll look at what a great warm-up can do for you, why it is ...

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Guns A Blazin'

Sep 24, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
If ever there's a time of the year where the "blahs" set in for a workout warrior, it's autumn. Sweatshirt and jacket season. Longer work hours. Holiday eating. I see it all the time in the gyms I visit. (Not my own gym, of course. We're in it to win ...

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The Fastest Way to Increase Your Bench Press

Sep 20, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
People can spend enormous amounts of time in the gym trying to add another ten pounds to their bench press. They use crazy accessory lifts, varying rep ranges, and even forced reps. Some of it works, a lot of it doesn't. Today we are going to show you how to ...

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RAISE YOUR LOWER LATS

Sep 13, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goal: Detail Bodypart: Lower Lats When it comes to training back, it's natural to chase that v-taper with a steady diet of wide-grip pulldowns, pull-ups and wide-grip seated rows. But to provide your back true, sinewy size you've also got to bring up those lower lats. The good news is ...

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The Meek Shall Not Inherit the Mass

Sep 10, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
[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 ...

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Ride The Wave

Sep 6, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
[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 ...

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Overcoming Overtraining

Sep 4, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
[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 ...

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DETONATE YOUR DELTS

Aug 30, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goal: Detail 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 ...

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CRUNCH THOSE CALVES!

Aug 23, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goal: Size, Strength 
Bodypart: Calves 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 ...

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MASS the MyoZene Way

Aug 21, 2012
Posted in: Articles by ProSource, Featured Content, Supplement Articles, Training Articles
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 ...

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BACK IT UP!

Aug 16, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goal: Size, Strength Bodypart: Back 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 ...

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Best Effect BCAA Timing

Aug 14, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
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 ...

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BIGGER BICEPS

Aug 9, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Goal: Size, Strength Bodypart: Biceps 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 ...

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Hit the Floor Ready For More!

Aug 6, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
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 ...

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Shock to the System

Jul 31, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
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 ...

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Huge Hams

Jul 27, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Goal: Size, Strength Bodypart: Hamstrings 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. One ...

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Smith Machine Strategies for Chest

Jul 18, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Add size to lagging pecs without the almighty barbell bench press Goal: Size, Strength Bodypart: Chest 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, ...

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Travel Training

Jul 16, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
[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 ...

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QUAD BUSTER

Jul 12, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Build bigger quads with this alternative to the all-mighty squat Goal: Size, Strength Bodypart: Quads 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 ...

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Making Cardio Count

Jun 29, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
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 ...

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ALL CAPS

Jun 27, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Bolder shoulders begin with this foundational move Goal: Size, Strength Bodypart: Shoulders 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 -- ...

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TARGETING TRICEPS

Jun 21, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Carve out a beefy set of horseshoes using this multi-joint triceps workout Goal: Size, Strength 
Bodypart: Triceps 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 ...

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ELEVATED CHEST GAINS

Jun 13, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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SUCCEEDING VIA PLANK FAILURE

Jun 1, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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BEST 3 MOVES FOR SPORT, PART III

May 30, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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BEST 3 MOVES FOR SPORT, PART II

May 24, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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, ...

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FABRICIO WERDUM GETS X-FIT

May 23, 2012
Posted in: Articles by ProSource, Featured Content, Superfeature Articles, Training Articles
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 ...

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BEST 3 MOVES FOR SPORT, PART I

May 18, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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) ...

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BOOSTING METABOLISM

May 10, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goal: Get Lean Bodyparts: All 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 ...

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STRENGTH SESSION: BICEPS

May 3, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goals: Strength Bodypart: Biceps 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 ...

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Dominate with Carbohydrate

Apr 26, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
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 ...

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TARGET: VOLUME

Apr 19, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goals: Strength, Size Bodyparts: All 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 ...

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SUPERSETS 2.0

Apr 5, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goals: Strength, Size, Detail Bodyparts: All 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 ...

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5 WAYS to Maximize Steady-State Training

Mar 29, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
Use these tips to get the most out of your low intensity cardio Goals: Conditioning, Fat Loss Bodyparts: All 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 ...

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BODYWEIGHT 2.0

Mar 22, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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LEGS WITH FINISH

Mar 1, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Shock your legs into new three-dimensional growth Goals: Size, Strength, Details Bodypart: Legs 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 ...

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The Cure for Boring Cardio

Feb 23, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
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 ...

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PYRAMID PRINCIPLE

Feb 23, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
This simple tweak to your regimen will add strength and size faster Goals: Size, Strength Bodypart: All 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 ...

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When Your Workout Stops Working

Feb 17, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles
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 ...

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THE SMITH PARADIGM

Feb 15, 2012
Posted in: Articles by ProSource, Featured Content, Muscle Mechanics, Training Articles
A Contrary Opinion: The Smith Machine as Your One Key Mass-Builder Goals: Size, Strength Bodypart: Legs 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 ...

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INTENSITY: DROP SETS

Feb 2, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Take your muscles past failure using this proven training technique Goals: Size, Detail Bodypart: All 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 ...

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6 REASONS TO SQUAT

Jan 26, 2012
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
For sheer reward versus time invested, you can't beat squats Goal: Size, Strength Bodyparts: Legs 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. ...

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REVISITING REP RANGES

Jan 19, 2012
Posted in: Articles by ProSource, Featured Content, Muscle Mechanics, Training Articles
Follow the science on rep ranges to maximize results year-round Goal: Strength, Size, Conditioning Bodyparts: ALL 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 ...

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FIT IN 15: CHEST, NO REST

Dec 21, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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FIT IN 15: DEADS & PULL-UPS

Dec 21, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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Ripped Strong Program

Dec 9, 2011
Posted in: Articles by ProSource, Featured Content, Superfeature Articles, Supplement Articles, Training Articles
A Comprehensive Program For Adding Rock-Hard Mass While Improving Strength This program is designed to give you huge muscles, 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 ...

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BEAT THE HOLIDAY BUFFET

Dec 1, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goal: Staying Lean Bodyparts: All 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, ...

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ELEVATE YOUR GAME

Nov 17, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Go from weakling to warrior by building these two exercises into your routine Goal: Performance Bodyparts: All 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, ...

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PUSH PRESS

Nov 10, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Use some calculated body English to build bolder shoulders Goal: Size, Strength Bodyparts: Shoulders 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 ...

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HANG CLEAN

Oct 27, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
A power movement to build mass in your shoulders and back Goal: Size Bodyparts: All 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 ...

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TRICEPS MASS MOVES

Oct 20, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Are you using the right exercises in your quest for bigger arms? Goal: Size Bodyparts: All 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 ...

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BRING IN THE BANDS

Oct 5, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Blow Past Plateaus and Build Strength with LVR Training Goal: Strength Bodyparts: All 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 ...

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4 WAYS TO INCREASE YOUR DEADLIFT

Sep 29, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Gain Strength and Size With These Tips for Maximizing Your Lift Goal: Strength 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 ...

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WALK THE PLANK

Sep 22, 2011
Posted in: Articles by ProSource, Training Articles, Muscle Mechanics
Rip up with this underestimated move for abdominal strength, endurance and stability Goal: Strength, Endurance Bodyparts: Abs (transverse abdominis) What is the most important abdominal exercise you can do? Well, it depends on who you ask but the answers usually range from the almighty crunch to the ubiquitous leg raise. ...

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GET WIDE

Sep 15, 2011
Posted in: Articles by ProSource, Training Articles, Muscle Mechanics
Build a barn door back with this high-yield routine Goal: Strength, Size Bodyparts: Back (outer lats) Your back can be one of the hardest muscle groups to train, mainly because you can't train it with the benefit of mirrors. And without visual cues to encourage peak contraction and proper range ...

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HARD & HEAVY HAMS

Sep 8, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Build a Set of Pro-Quality Hamstrings With a Maxed-Out Romanian Deadlift Goal: Size, Strength, Detail Bodyparts: Hamstrings 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. ...

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ABS: GO LOW!

Sep 1, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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 ...

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SHOULDERS: RELOADED

Aug 18, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
A Back-to-Basics Routine with a Twist for Huge Delts Goal: Size, Strength, Detail Bodyparts: Deltoids 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 ...

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POWER PECS

Aug 4, 2011
Posted in: Articles by ProSource, Training Articles, Muscle Mechanics
Need to inflate your upper pecs? Techniques to instigate new growth Goal: Size, Strength, Detail Bodyparts: Upper Chest Most of you reading this grew up in the "bench now or forever hold your peace" generation. How many pounds you could press was -- and sometimes, still is -- used as ...

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Giant Comeback

Aug 3, 2011
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
Pablo Sandoval's New Physique Spurs Hope for a World Series Repeat in San Francisco The dog days of August are here, the Giants are at the top of the National League West, and all is well in the world of Pablo Sandoval. The slugging third baseman has been striking fear ...

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DYNAMIC ABS

Jul 28, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Break out of your stale abs routine with a high-energy workout Goal: Strength, Detail Bodyparts: Abs 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 ...

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LESS CARDIO, MORE RESULTS

Jul 21, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Use intervals to save workout time and reveal your best summer body Goal: Get Lean Bodyparts: All 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 ...

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SPOT REDUCTION: MYTH NO MORE?

Jul 14, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
A Bodypart-Specific Training Regimen Supported By New Clinical Research Goal: Get Lean Bodyparts: All 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 ...

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FOUR-BY-FOREARMS

Jun 30, 2011
Posted in: Articles by ProSource, Featured Content, Muscle Mechanics, Training Articles
High-yield techniques for a Popeye-like set of forearms Goal: Size Bodyparts: 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 ...

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4 WAYS TO BURN FAT ALL DAY

Jun 16, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Maintain Your Rock-Hard Summer Hardbody With These Rules to Live By Goal: Fat Loss Bodyparts: All 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 ...

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3 REASONS YOU'RE NOT STRONG

Jun 9, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Goal: Strength Bodyparts: All 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 ...

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QUADACITY

Jun 2, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Make a Bold Statement with Front Squats, the Ultimate Massive Quad Builder Goal: Size, Strength, Detail Bodyparts: Quads 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 ...

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BE A BODYWEIGHT BEAST

May 26, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
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, ...

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TIMED DELTS

May 19, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
A "Time Under Tension" Strategy for Producing Cannonball Delts Goal: Size, Stamina Bodyparts: Shoulders 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 ...

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12 MINUTES TO RIPPED

May 12, 2011
Posted in: Featured Content, Training Articles, Muscle Mechanics, Articles by ProSource
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 ...

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UNILATERAL ACTION

May 5, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Wanna be 20% stronger instantly? Try training one limb at a time Goals: Strength 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 ...

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CENTURIES OF GROWTH

Apr 28, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
An extreme-volume technique to gain new muscle growth and density Goals: Size, Detail, Endurance Bodypart: All 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 ...

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FLEX & FLEXIBILITY

Apr 20, 2011
Posted in: Articles by ProSource, Featured Content, Muscle Mechanics, Training Articles
Simple Stretching Tips to Lift Heavier, Recover Better and Workout Longer Goals: Flexibility Bodypart: All 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. ...

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TRICEPS: GO BEYOND THE PRESSDOWN

Apr 14, 2011
Posted in: Articles by ProSource, Featured Content, Muscle Mechanics, Training Articles
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 ...

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ABS IN FIVE

Apr 7, 2011
Posted in: Articles by ProSource, Featured Content, Muscle Mechanics, Training Articles
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. ...

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RAISING THE DEAD

Mar 31, 2011
Posted in: Articles by ProSource, Featured Content, Muscle Mechanics, Training Articles
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 ...

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LEGS, SIMPLIFIED

Mar 24, 2011
Posted in: Articles by ProSource, Featured Content, Training Articles, Muscle Mechanics
Keep Your Leg Progress on Track With This Challenging Home Routine Goals: Power, Strength, Detail Bodypart: Legs 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 ...

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SHIFTING GEARS

Mar 10, 2011
Posted in: Articles by ProSource, Featured Content, Muscle Mechanics, Training Articles
Learning how to manipulate the pace of your reps can drastically affect your gains Goals: Strength, Size & Shape Bodypart: Chest 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 ...

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4-MINUTE MAN

Feb 15, 2011
Posted in: Articles by ProSource, Muscle Mechanics, Training Articles
The days of the 90-minute workout are going the way of the dodo. Get fitter faster using this timed, interval-style lifting protocol. We are, as ever, a society bent on instant gratification. We'd sooner pay $12.95 to have our new iPad cover overnighted than to go another day without this ...

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THREE-WAY BICEPS

Feb 4, 2011
Posted in: Articles by ProSource, Muscle Mechanics, Training Articles
Trigger growth in every direction on your lagging biceps with this multiple-angle tri-set Goals: Size & Strength Bodypart: Biceps Bodybuilding gurus may tell you that bigger biceps start and end with the venerable barbell curl. While we wouldn't go so far as to say that they're wrong, we think that ...

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DYNAMIC WARM-UP

Jan 25, 2011
Posted in: Articles by ProSource, Muscle Mechanics, Training Articles
GOALS: Increased strength, endurance, flexibility BODYPART: All Building muscle is nice. Not one person who frequents this site would say that adding a few pounds of lean mass is unpleasant. But increasingly, gym lovers are becoming more concerned with the efficiency of their workouts. After all, time is a precious ...

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DON'T SKIP THE DIP!

Dec 9, 2010
Posted in: Articles by ProSource, Featured Content, Training Articles
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 ...

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ProSource - Lift Heavy to Get Lean

Nov 5, 2010
Posted in: Articles by ProSource, Featured Content, BCAA, Training Articles
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. ...

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ProSource.net Featured Athlete Profile - Monty Mabry

Nov 2, 2010
Posted in: Articles by ProSource, Featured Content, Training Articles, Superfeature Articles, Supplement Articles, Featured Athlete Profile
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 ...

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Glory Days Again

Oct 18, 2010
Posted in: Articles by ProSource, Transformation Stories, Diet Articles, Superfeature Articles, Featured Content, Training Articles
Former High School Athlete Recovers His Rock-Hard Physique Call it "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 ...

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ProSource.net Featured Athlete Profile-Top NPC Contender Ryan Matter Shares His Fitness and Bodybuilding Secrets

Oct 15, 2010
Posted in: Articles by ProSource, Featured Content, Superfeature Articles, Training Articles, Featured Athlete Profile
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.) A ...

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ProSource.net Featured Athlete Profile

Sep 30, 2010
Posted in: Articles by ProSource, Featured Content, Training Articles
Troy Tate 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 ...

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THE PROSOURCE MASS-BUILDING WORKOUT

Sep 20, 2010
Posted in: Articles by ProSource, Training Articles, Featured Content
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 ...

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6 Steps to a Better Bench Press

Sep 10, 2010
Posted in: Articles by ProSource, Training Articles, Superfeature Articles, Featured Content
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 ...

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ONE TO GROW ON

Sep 7, 2010
Posted in: Articles by ProSource, Training Articles, Superfeature Articles
Six exercises that prove you can build muscle with just one dumbbell. If the saying "Two heads are better than one" is accurate, wouldn't that logic also hold true for dumbbells? Not necessarily. In fact, sometimes using just one could prove to be one of the single best change-ups you ...

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12 Can't-Miss Ab Workouts

Aug 30, 2010
Posted in: Articles by ProSource, Training Articles
Get ready for the ultimate set of hard, ripped and defined abs. These 12 workouts -- 6 for beginners, 6 for more advanced fitness buffs -- can help anyone carve a killer set of gut ruts. BEGINNER SIX-PACK If you're new to the gym scene, or returning after a long ...

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THE PROSOURCE STARTER KIT: Part 2

Aug 24, 2010
Posted in: Articles by ProSource, Diet Articles, Superfeature Articles, Training Articles
Your path to fitness and a better body begins here, with our three-month workout, cardio, nutrition and supplement program - everything you need to succeed. Undertaking Part 1 of the ProSource Starter Kit program, you get a great feel on how weight training affects your body, and gain valuable experience ...

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THE PROSOURCE STARTER KIT: Part 1

Aug 24, 2010
Posted in: Articles by ProSource, Training Articles, Diet Articles, Superfeature Articles
Your path to fitness and a better body begins here, with our three-month workout, cardio, nutrition and supplement program - everything you need to succeed. Sometimes, the hardest part of exercise is committing yourself to do it. Carving the time out of an already hectic schedule, staying focused on your ...

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The 10 Best Exercises, Period

Aug 11, 2010
Posted in: Articles by ProSource, Training Articles
Score better workouts and more muscle mass with ProSource's picks for the world's greatest bodybuilding exercises. Choosing the single best exercise for every body part is like trying to pick the best ice cream flavor, sport, or world's most beautiful woman -- opinions vary, and arguably, there's more than one ...

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Get NFL-Ready with this Football Strength Program

Jul 30, 2010
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
Workout 1: Lower-Body Strength Do this workout twice a week, either in the afternoon by itself or in the morning followed by drills and cardio.  * Place the safety bars at the point where you would finish in the down position, and set the bar on them. Load the bar, ...

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Football Camp Survival Guide

Jul 21, 2010
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
The World Cup was all very nice, but when we think of "football," we're not thinking of the game with the round ball and a final score of 1-0. We're thinking of the game with the pointy ball and all the excitement. This is the time of year when the ...

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9 Ways To Get More Out Of Your Ab Workouts

Jul 13, 2010
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
Here we are, smack dab in the middle of beach season, and you're still conflicted when you step out into the sand as to whether you really want to strip off your shirt. For all the good intentions, your diet isn't exactly what you envisioned, and your core workouts are ...

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Armed & Ready: Biceps & Triceps Superset Workout

Jul 6, 2010
Posted in: Articles by ProSource, Training Articles
Build bigger, stronger arms in less time with this efficient and targeted workout. When trying to squeeze 32 hours of productivity out of a 24-hour day, efficiency is everything. Whether it's listening to your phone messages while typing e-mails, finishing a presentation for work while microwaving a quick dinner, or ...

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Forrest 101: ProSource Talks Training & Supplementation with the Original Ultimate Fighter

Jun 17, 2010
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
If there is anyone in the UFC today who knows what it takes to be a winner, it's the original Ultimate Fighter, Forrest Griffin. The former UFC Light Heavyweight Champion has come a long way since his reality show roots to become one of the faces of his sport and ...

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10 Ways To Improve Life At Any Age

Jun 7, 2010
Posted in: Articles by ProSource, Training Articles
Use these simple guidelines for staying active and strong as you get older. For those unaware, my sardonic attempts get the best of me and on many occasions, I have been guilty of a "few" puns. Case in point, my book "R-Factor for Golf" that within a few pages announced ...

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In Pursuit of a New Golden Era of Bodybuilding, Part 4: Adversity is Something You Overcome

Apr 30, 2010
Posted in: Articles by ProSource, Training Articles
One morning, years ago, my old coach was exhibiting his dark, no-nonsense business side. The forks were wheeled onto the platform for what was one of my personal favourite workouts; Split Jerks followed up by Front Squats (1 1/2). "No-nonsense" is probably the best moniker for this session because there ...

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Military Training, Part 3: On the Run

Apr 21, 2010
Posted in: Articles by ProSource, Training Articles
Preparation for military service, as explained in the opening salvos of this series ( part 1 , part 2) is unique. Unfortunately, training for those within the military is often ill-suited for mission realities in which a false move could cost lives. Despite the constant marketing that pervades the exercise ...

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In Pursuit of a New Golden Era of Bodybuilding, Part 2: A Classic Arm Workout

Apr 14, 2010
Posted in: Articles by ProSource, Training Articles
It became a custom we would both regret but also yearn for, so many years ago. Long before the glimmering machines and the ever-present workout attire that seems more suited for a fashion statement than for driving into another torrid set of callous-ripping exercises, the iron game was a different ...

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In Pursuit of a New Golden Era of Bodybuilding, Part 2: Brotherhood of the Iron

Apr 1, 2010
Posted in: Articles by ProSource, Training Articles
The classic male form historically juxtaposed a powerful physique with a warrior's iron will, raw sexuality and a sense of honour at every turn. For two-thousand plus years, dating back to Ancient Rome's Galata Morente, through Leonardo da Vinci's Vitruvian Man, to the very near present-day, notions of proportion were ...

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Hoop Dreams: Improve Your Vertical Leap

Mar 20, 2010
Posted in: Articles by ProSource, Featured Content, Training Articles
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 ...

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Upper Deck Power, Part 9: Baserunning Basics

Mar 19, 2010
Posted in: Articles by ProSource, Training Articles
As opening day in the MLB season nears, young ball players around the world cast their eye towards the dream of playing in " the show" one day. The sport of Baseball is in the midst of a remarkable worldwide growth period where countries are discovering America's pastime. With this ...

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In Pursuit of a New Golden Era of Bodybuilding, Part 1: Time For a Renaissance

Mar 19, 2010
Posted in: Articles by ProSource, Training Articles
Galata Morente and Bodybuilding's Renaissance I suspect there comes a time in every person's career when your perspective becomes part of a distant past to which few people can relate. The " iron game" reached that stage for me a number of years ago. Indeed, many commonplace realities of the ...

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Is Cardio Undermining Your Mass-Gain Regimen?

Mar 10, 2010
Posted in: Articles by ProSource, Featured Content, Training Articles, Superfeature Articles
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 ...

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Football Combine Training Part 1: 6 Key Drills

Mar 4, 2010
Posted in: Articles by ProSource, Training Articles
As reliable as the changing seasons of a year, for roughly the last quarter-century the start of each calendar year has revolved around Football training and scouting combines. Whether it was developing young players, training them for the testing day, or consulting with professional teams in evaluating performances in order ...

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Common Training Errors in MMA

Feb 25, 2010
Posted in: Articles by ProSource, Training Articles
Taking a step back from the recent introduction to the world of MMA (MMA 101) it needs to be stressed that the majority of non-skill training in this sporting discipline is far removed from the demands. In the oddest set of circumstances, while the MMA sport has grown rapidly in ...

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Military Training, Part 2

Feb 12, 2010
Posted in: Articles by ProSource, Training Articles
As outlined in " Military Training, Part One" , the physical demands made on military personnel are not only unique to the profession but have serious consequences when mishandled. This is a gravely serious point I make and though much of the exercise industry treats the public fascination with military ...

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Upper Deck Power, Part 8

Feb 12, 2010
Posted in: Articles by ProSource, Training Articles
In the opening sections of the "Upper Deck" series we've gone through exercise choices and relative reinterpretations on how to train for the Baseball Diamond. In the next part of the series, we are going to take a major step forward and apply what we have looked at within the ...

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Five Easy Ways To Reignite Your Workouts and Get Growing Again

Feb 5, 2010
Posted in: Articles by ProSource, Training Articles, Research Articles, Superfeature Articles
A dreadfully repetitive dead-end job. Another weekend spent wasting away on the couch. Chinese takeout for dinner again. While the rest of the world dreams of climbing out of such various self-inflicted ruts, smart bodybuilders take a contradictory view. For those seeking to add bulk, ruts are actually invaluable — ...

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In Search of Power, Part 9

Feb 1, 2010
Posted in: Training Articles, Articles by ProSource
Recently, I received a call from an associate that shall serve as the backdrop for " In Search of Power, part 9". Though I would like to say his situation is rare, unfortunately is it not. But my hope is that this article, as others, will go a long way ...

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Upper Deck Power, Part 7

Jan 18, 2010
Posted in: Articles by ProSource, Training Articles
One peculiarity of Baseball training may simply be that of all the major team sports, it lags well behind with respect to off-season preparation approaches. While that may be an inflammatory comment, all too often notions that have little to do with improving performance in the sport have crept into ...

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Better Golf, Renegade Style, Part 4

Jan 8, 2010
Posted in: Articles by ProSource, Training Articles
In the first three installments of the "Better Golf" series we have addressed specific attributes to improve your game. While I believe that you must first consult a skilled teaching pro to review your swing before considering general conditioning, we must also deal with physical training in order to improve ...

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Military Training, Part 1

Jan 8, 2010
Posted in: Articles by ProSource, Training Articles
Pioneers of the digital age noted the "information superhighway" has produced, amongst other things, a rapid surge of the sharing of knowledge. The future, they predicted, would be rife with educational opportunities via super-connectivity that would in turn enhance business efficiencies and improve the quality of life. Though there are ...

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Go Faster: Speed Enhancement Training

Nov 25, 2009
Posted in: Articles by ProSource, Training Articles
Speed is the ultimate weapon in competition and the hallmark of Renegade-trained teams and athletes. My athletes are known for swift precision in their play and are associated with a phrase I have become known for and post in training rooms across the globe: "To perform on the field at ...

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Functional Fat Loss with Kettlebells

Nov 25, 2009
Posted in: Articles by ProSource, Training Articles
While it is a matter for debate, since the dawn of the " fitness revolution" roughly fifty years ago, the world of exercise and the " iron-game" has been victimized by many fads. In the hazy days of my youth, the "perfect gym" consisted of a few lifting platforms, free-standing ...

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IFBB Figure Pro Zhanna Rotar Shares Her Story And Her Glute Routine

Nov 16, 2009
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
You would wonder how a country known for its calorie dense meals of Borscht with sour cream, and pirogues smothered in every fat-filled sin imaginable, could yield such a striking physical specimen as IFBB Figure star and fitness model Zhanna Rotar. But life in the Ukraine is much different than ...

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Q & A with NFL Great Bill Romanowski

Oct 6, 2009
Posted in: Articles by ProSource, Featured Content, Training Articles
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 ...

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Lift Safe: 7 Tips for Avoiding Serious Injury

Sep 30, 2009
Posted in: Articles by ProSource, Training Articles, Featured Content
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 ...

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Fitness the Old Fashioned Way

Sep 21, 2009
Posted in: Articles by ProSource, Training Articles
  Fitness the Old Fashioned Way aka "Renegade Health Care Plan" For regular readers of mine it is a much belabored point that the exercise industry is often far removed from health and fitness. That might seem like an odd comment but with the general levels of health so low ...

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Build More Mass with this Power Squat Workout

Sep 14, 2009
Posted in: Training Articles, Articles by ProSource
Despite being overly mythologized in the fitness media, the "Iron Game" is relatively simple. It might not sound "exciting" but effective resistance training consists of either Pushing, Pulling, Squatting or Pressing movements. Add to the mix Reaching, Lunging and Extending and you've gone a long way to summarizing important resistance ...

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Renegade Rope Training For the Mixed Martial Artist

Sep 14, 2009
Posted in: Training Articles, Articles by ProSource
In the expansion of the "iron game" over the last thirty years, much of its gritty roots were ripped from the soil and the modern gym barely resembles its ancestral heritage of "physical culture." This is a problem from a variety of angles, each with its own level of importance, ...

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The Fitness Secrets of the Stars

Sep 9, 2009
Posted in: Articles by ProSource, Superfeature Articles, Training Articles, Featured Content
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 ...

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Renegade Yoga for Athletes, Part 2

Nov 17, 2009
Posted in: Articles by ProSource, Training Articles
In part two of the Renegade Yoga for Athletes, we'll not only look at how we complete our range of motion training but add in key components from the ground-based DMC™ with the upright RED2 system found in the "In Search of Power" series. Prior to starting the second part ...

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In Search of Power Pt. 8

Sep 3, 2009
Posted in: Articles by ProSource, Training Articles, Featured Content
Of 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 ...

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Giving Back

Jul 15, 2009
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
It's 6:45am in South Florida and Liza Hughes, her busy day already in full swing, is negotiating--or dictating, depending on who is telling the story--the number of pony tails her 8-year-old daughter Sophia is NOT going to wear to school today. Sophia is adamant it's going to be five and ...

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In Search of Power, Part 7

Jun 26, 2009
Posted in: Articles by ProSource, Training Articles
Power is the hidden elixir that the sporting world clamors for. For many the search encompasses a myriad of sales pitches, specialized equipment and training regimes that befuddle physicists. Yet, in truth, it is a relatively straight forward approach (with the right coaching expertise, patience and dedicated training) that will ...

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Better Golf, Renegade Style: Part 3

Jun 25, 2009
Posted in: Articles by ProSource, Training Articles
In continuation of my series on "Better Golf",I wish to draw attention to a few absolute "must" exercises. Each of these exercises is important for young and old golfers alike and can be done regardless of your general conditioning. This point is in-fact crucial to look at for all professional ...

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Put That Ab Roller Away!

Jun 6, 2009
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
One of the most pernicious myths ever to be perpetuated by TV infomercials is the notion that weight-loss can be achieved via "spot toning." That is, if you've got excess fat around your waistline, you can exercise the muscles around your waist (i.e. do sit-ups) to get rid of it. ...

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World Premiere of X-Men Origins: Wolverine

Apr 30, 2009
Posted in: Articles by ProSource, Superfeature Articles, Training Articles, Featured Content
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 ...

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Better Golf, Renegade Style: Part 2

Apr 25, 2009
Posted in: Articles by ProSource, Training Articles
In the opening article of "Better Golf" we reviewed a the basic need for improving dynamic range of motion and some simplified bodyweight exercises that can not only serve as a basis for every golfer improving physical attributes needed for a complete golf swing but additionally reducing the chance of ...

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From The NFL Draft To Opening Day

Apr 21, 2009
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
The dream is universal among aspiring football players — play hard, get drafted by the likes of the Pittsburgh Steelers or the Dallas Cowboys and win a Super Bowl. But the jump from college to the pro ranks is a daunting one, and many a "can't miss" prospect has gone ...

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Rebuilding A-Rod

Apr 10, 2009
Posted in: Articles by ProSource, Superfeature Articles, Training Articles, Featured Content
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 ...

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Hitting it Hard - At the Plate and in the Gym

Apr 7, 2009
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
Power Hitting All-Star Second Baseman Dan Uggla is gearing up for another prolific season. Opposing Pitchers Beware! It's a cool mid-February evening in beautiful Jupiter, Florida. Baseball fans from all over are already in a frenzy as pitchers and catchers have just reported to spring training. One team that's cause ...

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High, Heavy & Hardcore

Apr 2, 2009
Posted in: Articles by ProSource, Training Articles, Superfeature Articles, Featured Content
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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Athletes Turn to the Remarkable Restorative Agent Cissus Quadrangularis to Strengthen Joints

Mar 19, 2009
Posted in: Articles by ProSource, Supplement Articles, Training Articles
Recent studies link this versatile herb to a surprising number of health benefits Dedicated athletes and bodybuilders are very familiar with joint discomfort, delayed onset muscle soreness, and injury due to training. These aches and pains are an unavoidable part of the bodybuilding lifestyle and can make life miserable for ...

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Better Golf, Renegade Style

Feb 16, 2009
Posted in: Articles by ProSource, Training Articles
When I wrote my first book on Golf, " R-Factor for Golf", a number of years ago, much of my typical audience was surprised with my choice of topic. In writing the book, it was my intention to address the needs of the sport as well as dispel the myths ...

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The Evolution of Golf: with Casey Martin

Feb 10, 2009
Posted in: Articles by ProSource, Superfeature Articles, Training Articles
How Tiger changed golf into a fitness-minded sportMen's Fitness magazine recently released their 2008 poll of the top 25 fittest men in America. The list consists of all types of men of various backgrounds and from vastly different industries. Several of the athletes gracing the list are not so surprising ...

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Renegade Rope Skip

Feb 9, 2009
Posted in: Articles by ProSource, Training Articles
Opening my morning email I received a request from a major fitness group asking my opinion of the business' "next big thing." After going through a number of points including the deeply troubling world's economy and the return to a notion of "value for service", the conclusion was the "next ...

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Upper Deck Power - Part 2

Feb 2, 2009
Posted in: Articles by ProSource, Training Articles
When I begin to write an article, I often sit and try to find a motivating factor. Yet now as I write of baseball, it is not only the easiest topic for me to discuss, but the most daunting as well. With this in mind, please let me explain something ...

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Upper Deck Power - Renegade Style

Jan 30, 2009
Posted in: Articles by ProSource, Training Articles
Within the sporting world the notion of sport-specific training or training for sport is packed full of fallacies. Spread over rock-solid facts on how to train properly for sport is a vast array of clichés and slick marketing lines. Possibly the sport most plagued with highly questionable "training advice" is ...

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In Search of Power, Part 6

Jan 12, 2009
Posted in: Articles by ProSource, Training Articles
Continuing with the " In Search of Power" series part six, we're about to take a leap forward with the start of a multi-stage transitional program. During this transitional segment we will begin merging some of the various movements from ground-based DMC™ with the upright RED2 system. It is crucial ...

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Short Circuits, Part 8: Calves & Forearms

Jan 8, 2009
Posted in: Articles by ProSource, Training Articles
Always running short on time when it comes to these small but important muscle groups? We have the answer: Four 10-minute circuit-training workouts that serve as perfect cappers to any training session. There are certain truths in the world that are absolute. When choosing between checkout lines at the grocery ...

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In Search of Power, Part 5

Dec 22, 2008
Posted in: Articles by ProSource, Training Articles
As we look upon the next stage of " In Search of Power" with part four of the development program leading into the full-scale DMC™ system, we will begin to see the first signs of merging the ground-based DMC™ with the upright RED2 system first seen in part two of ...

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In Search of Power, Part 4

Dec 22, 2008
Posted in: Articles by ProSource, Training Articles
Following parts 1, 2 and 3, it is likely best to take a step back and review development as well as address potential concerns of early users of the DMC system. For those who have gone through the program to-date, the typical problems experienced relate to basically insufficient lower body ...

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Short Circuits, Part 7: Abs

Dec 22, 2008
Posted in: Articles by ProSource, Training Articles
Carve a killer six-pack fast with these four 10-minute circuit-training workouts. It's now inevitable any time a football coach stands on the precipice of winning a championship. A handful of players sneak up behind him with a cooler full of icy Gatorade and dump it over his head. And every ...

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Short Circuits, Part 6: Thighs

Dec 22, 2008
Posted in: Articles by ProSource, Training Articles
You can build quads and hamstrings as thick as tree trunks'"and chop down your workout time in the process. These four thigh-focused circuit-training workouts will deliver results in 20 minutes. There are plenty of complicated things you can accomplish if you have 20 minutes to spare. You can cook a ...

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In Search of Power, Part 3

Dec 5, 2008
Posted in: Articles by ProSource, Training Articles
As we go forward in the next stage of our preliminary DMC training session from parts 1 and parts 2 of " In Search of Power", it is very obvious to users how this program points out weaknesses in lower body, core strength as well as lack of appropriate balance ...

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Short Circuits Part. 5: Triceps

Nov 25, 2008
Posted in: Articles by ProSource, Training Articles
Stretch your shirtsleeves to the breaking point'"without endless hours of toil in the gym. These four triceps-focused circuit-training workouts will deliver impressive results in 20 minutes. Do any of the following describe your latest triceps workout? You were 25 minutes in before you started getting to the "heavy" exercises. Or ...

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Short Circuits Part 4: Biceps

Nov 21, 2008
Posted in: Articles by ProSource, Training Articles
Improve the size and definition of your arms '" without endless hours of lifting. These four 20-minute biceps-focused circuit-training workouts are designed to build bigger biceps no matter your life's time constraints. Can you name the muscle group that, when developed, gets noticed more than any other? No, impressive as ...

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In Search of Power, Part 2

Nov 20, 2008
Posted in: Articles by ProSource, Training Articles
Within " In Search of Power, Part 1" I introduced a plan to improve strength and power, targeting the posterior chain via the use of basic static holds found in the preliminary work of my DMC system. In many ways the basic notion of this training system revolves around poor ...

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In Search of Power, Part 1

Oct 30, 2008
Posted in: Articles by ProSource, Training Articles
The notion of "power" and "force development" is one that you hear a great deal in the " iron game." In-fact the notion of developing maximal force whether'"directing, accepting or re-directing'"sits at the cornerstone of my "Concepts of Training." And while I note this endlessly in my teaching, the question ...

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Short Circuits Part. 2: Chest

Oct 28, 2008
Posted in: Articles by ProSource, Training Articles
Do you want to maximize your size and definition, but don't have the luxury to spend hours training? Use any of these three powerful 20-minute pec-focused circuit-training workouts when time is of the essence. We can probably all agree that the old proverb, "Patience is a virtue," has merit. But ...

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Short Circuits Part. 1: Shoulders

Oct 13, 2008
Posted in: Articles by ProSource, Training Articles
Do you want to maximize your size and definition, but don't have the luxury to spend hours training? Use any of these three powerful 20-minute circuit-training workouts when time is of the essence. Oftentimes, the hours in our lives just don't add up the way we'd like. Figure an hour ...

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Bootcamp Fitness for Training Professionals

Sep 5, 2008
Posted in: Articles by ProSource, Training Articles
The " bootcamp" exercise class over the last decade has become one of the sexy new marketing tags in the health and exercise industry. While the notion of a "bootcamp" is rock-solid and born from military origins, the version that the mainstream public is exposed to is not only heavy ...

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Get Motivated!

Sep 2, 2008
Posted in: Articles by ProSource, Training Articles
Stop dreaming of a better physique '" and start building one. Here are the 6 key steps to goal-setting success.When it comes to motivation, not everyone is lucky enough to have Mickey Goldmill screaming in his ear. The cranky owner of a decrepit Philly gym had Rocky Balboa eating lightning, ...

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Advanced Training for Rugby Players

Sep 2, 2008
Posted in: Articles by ProSource, Training Articles
The world of athletic training is a peculiar one, full of dedicated young athletes striving to be their best, as well as coaches, both young and old, who wish to make those dreams a reality. Unfortunately for the wide majority, performance enhancement is not always in proportion to the hard ...

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Unilateral Leg Work

Aug 15, 2008
Posted in: Articles by ProSource, Training Articles
As I consult with strength training programs across the world there are a variety of common denominators. Most typically it's the infatuation with the weight used and the near complete ignorance of on-field performance. It exists at the earliest development phases of youth/teen sports and in the upper echelons as ...

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Size Up Your Physique

Aug 5, 2008
Posted in: Articles by ProSource, Training Articles, Supplement Articles, Protein, Creatine
Pack on Pounds of Solid Muscle with These 6 Quick Mass Gain Tips You Can Use Today Have you been trying to add serious mass to your frame ... and failing miserably? You're not alone. Gaining size has been a common problem for guys since the days Charles Atlas promised ...

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Gym Pickin's

Aug 4, 2008
Posted in: Articles by ProSource, Training Articles
Looking for the perfect place to work out? This five-step checklist will help you easily choose a gym that fits your needs. Finding a health club is a bit like dating. Sure, the first night out may be memorable - great looks, interesting conversation, completely compatible in your interests. Next ...

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Back Training 101

Aug 4, 2008
Posted in: Articles by ProSource, Training Articles
A number of years ago, I began to realize I know very little about the mainstream exercise market. I had for the most part went about my career, consulting with clients, working with coaches and teams but virtually having no involvement with the modern "fitness facility". I suppose I had ...

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Kettlebell For Strength Training, Part 1

Aug 4, 2008
Posted in: Articles by ProSource, Training Articles
Over the past ten years Kettlebell Training has gained a great deal of popularity with the fitness and health industry. The resurgence of Kettlebells as a training medium is nothing short of a marketing miracle as while they have a very long history in the iron game, they haven't seen ...

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Part I: The Hard, Cold Facts About Fat-Burning And Fat Loss

Jul 29, 2008
Posted in: Diet Articles, Training Articles, Articles by ProSource
First in a Series Everybody wants to lose fat. But very few people want to address the profound lifestyle changes that would make that difficult challenge a reality. The prime cause of the obesity epidemic in this country has been a radical change in lifestyles over the last forty years. ...

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Enter The Burn Zone

Jul 2, 2008
Posted in: Articles by ProSource, Diet Articles, Training Articles
Get a Jump On Your Best Body Ever with These 8 Quick Fat-Loss Tips You Can Use Today We would love to tell you that shedding unwanted pounds is easier than scoring touchdowns in the Arena Football League. However, if you've been studiously and furiously doing your cardio, lifting weights, ...

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Overrated

Jun 19, 2008
Posted in: Articles by ProSource, Training Articles
"How much do ya bench?" It's arguably the most oft-asked question of bodybuilders and gym rats, and we're here to tell you, the answer doesn't matter all that much. In fact, concentrating too hard on the bench press to inflate your max to impressive proportions is counterproductive. The same is ...

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Machines Remastered

May 22, 2008
Posted in: Articles by ProSource, Training Articles
Bust boredom in your workouts and get the most out of the common machines at your gym with these five unique exercises Versatility isn't an attribute limited to switch-hitting infielders and infomercial products. (Hey, who hasn't needed their Ginsu knife to slice through nails and tin cans?) Indeed, at the ...

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Build That Stubborn Chest

May 16, 2008
Posted in: Articles by ProSource, Training Articles
When you glance at some of those old black and white pictures of Arnold Schwarzenegger, taken in the original Gold's Gym in Venice on Pacific Avenue, what's most noticeable about his physique is his massive chest. It is full and thick and when he does his side chest pose it ...

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Build Those Stubborn Calves

May 8, 2008
Posted in: Articles by ProSource, Training Articles
Shock Treatment Series: Part I It's easy to think that bodybuilding is just about building big muscles and getting lean enough to show them off. It's easy because getting big is easy and so is getting lean, or at least it's easy compared to balancing all that muscle development so ...

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Rack Up The Gains

May 6, 2008
Posted in: Articles by ProSource, Training Articles
Add a muscle-building twist to your next workout with these five innovative uses for the power rack. You're probably familiar with the power rack - a tall, metal-framed structure usually found in the free-weight area of the gym. It's also likely that, if you include barbell squats in your training ...

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Renegade Training For Fat Loss

Apr 15, 2008
Posted in: Training Articles
By definition, to isolate is to set something apart, detach it from others or other environments. Within the exercise world, the notion of "isolation" is for the most part the norm in virtually every avenue. Exercise facilities are designed in carefully laid out plans with machinery that focuses on certain ...

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Front To Back Growth

Apr 15, 2008
Posted in: Training Articles, Articles by ProSource
Combine your back and chest training into a pair of powerful muscle-building workouts. In recalling a few of the famous (and infamous) duos throughout history, a truism emerges - they are often stronger together than separately. Abbott without Costello? Bert sans Ernie? Cheech minus Chong? Hell, Wile E. Coyote would ...

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A Bodybuilder's Guide To Power Cleans

Apr 11, 2008
Posted in: Training Articles
There was a time years ago when working out in the gym meant something more than a strenuous hour of super-setting hang-outs' with check-out-chicks' followed by 30 minutes on the treadmill watching a giant television screen among an endless sea of cardio equipment. Weight training equipment back then didn't come ...

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Finishing Touches

Mar 26, 2008
Posted in: Articles by ProSource, Training Articles
D on't let the finer details of your physique lag behind. From forearms to calves and everything in between, ProSource tells you how you can bring six neglected body parts up to par. For something so often forgotten or ignored, the small details often make the difference between a mess ...

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Quadruple Your Gains

Mar 20, 2008
Posted in: Articles by ProSource, Training Articles
Sometimes, if you're after maximum muscle mass , one exercise just isn't enough. Here's how to combine two, three, even four movements into one hellacious and effective set. In the 1987 movie "Wall Street," corporate raider Gordon Gekko famously proclaimed, "Greed, for lack of a better word, is good." Of ...

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The ProSource Weekend Warrior Workout

Mar 7, 2008
Posted in: Articles by ProSource, Training Articles, Supplement Articles, Protein, Creatine
Can't find any spare moments to train? Here's how to pack a week's worth of workouts into Saturday and Sunday, while still having time for rest and relaxation. You've seen them before, the articles touting workouts that get you out of the gym in 45 minutes, sometimes even 30 minutes, ...

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The 4-Week Pre-Conditioning Workout

Mar 3, 2008
Posted in: Articles by ProSource, Training Articles
Get in Shape to Grow Big guys huffing, puffing, and sweating their way through even the simplest of tasks in the gym are as common as, well, big guys in the gym. Of course that would foster the assumption that being out of breath all the time is alright if ...

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Crimes Against Growth Part II

Feb 4, 2008
Posted in: Articles by ProSource, Training Articles
Be on alert! There's an outbreak of bad form in gyms nationwide. We throw the book at 12 of the worst offenses, and show you how to clean up your own act for maximum gains. Are you a law-abiding citizen when you train? Heck, most of us tend to consider ...

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THE ULTIMATE V-TAPER WORKOUT PLAN

Oct 23, 2007
Posted in: Articles by ProSource, Training Articles
Fulfill your pursuit of physique perfection! This three-month training program, designed to expand your shoulders and lats while tightening your core, will help you build the definitive "V" shape. What's the most important letter in the alphabet to a bodybuilder? A capital "V," as in V-taper. The one made famous ...

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Armed & Dangerous

Oct 16, 2007
Posted in: Articles by ProSource, Training Articles
Use this training program to build bigger biceps, triceps and forearms in 12 weeks! In a man's world, bigger is better. We want the highest-horsepower engine, the largest flat-screen television, a garage you could park a plane in, and arms that you can proudly refer to as "guns" or "pythons" ...

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The ProSource 30-Day Cardio Challenge

Oct 16, 2007
Posted in: Articles by ProSource, Training Articles, Diet Articles, Superfeature Articles
Ready to win the battle against body fat and improve your cardio fitness? This step-by-step plan will help you run stronger and longer '" and get you leaner in the process '" in one month. Necessary evil? Maybe. But whether you love it or loathe it, cardio is an essential ...

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Master Your Mindset

Sep 20, 2007
Posted in: Articles by ProSource, Training Articles
Most of us want to be better bodybuilders, and most of us can if we only put our minds to it. Yes, some people hold the advantage of being smarter than others but on many occasions success boils down to who wants it bad enough. OK, it's obvious that if ...

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The Renegade Mass-Gain Training Plan

Sep 4, 2007
Posted in: Articles by ProSource, Training Articles
Training for mass isn't quantum physics. A well laid-out training plan that takes into account the physiological basics of human movement and exercise science, applied in a manner to promote maximum muscular development is, in fact, quite simple. To understand mass development better, let's first consider that in essence, all ...

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Strong Medicine

Aug 20, 2007
Posted in: Articles by ProSource, Training Articles
Is one (or more) of your body parts lagging behind the rest of your development? We have cures for eight common bodybuilding maladies, from a weak upper chest to stubborn calves and everything in between. Paging more muscle. Is there a doctor in the house? If you're after a more ...

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More than a Game

Aug 7, 2007
Posted in: Articles by ProSource, Training Articles
The following is a brief excerpt from the newest e-book from Renegade Training™, " More than a Game". "More than a Game" is an in-depth look at Hockey Training for intensely dedicated players. Encompassing nearly 300 pages, this book reveals the proper dry-land training methods for the world's fastest game. ...

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Less cardio = Less fat!?

Aug 6, 2007
Posted in: Articles by ProSource, Training Articles
A common scene within millions of fitness centers all over the world echo the all familiar sound of people pounding the treadmill, climbing the Stairmaster and peddling the stationary bike. Within the adjacent rooms are members taking part in Pilates, Aerobics, Yoga and Spin classes. The center of attention is ...

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Get Up and Grow With These 6 Plateau-Smashing Training Tips

Aug 6, 2007
Posted in: Articles by ProSource, Training Articles
When is the last time you experienced noticeable improvements to your body? If your progress has ground to a halt, these six powerful rut-busters -- including a complete three-month training program -- can get your gains back on track. The definition of insanity is doing the same thing over and ...

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Crank Up Your Cardio

Aug 6, 2007
Posted in: Articles by ProSource, Training Articles
Take a break from the ordinary - and get extraordinary results - with one of these nine high-impact cardiovascular training techniques. Reality show reruns. Kenny G concerts. Political rallies. Yes, the list is extremely short of things in life that are more boring than 45 minutes of steady, plodding cardio ...

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Bicep Blasting

Aug 3, 2007
Posted in: Articles by ProSource, Training Articles
The arms are a strange beast. They come in every size available and no matter what they look like, and as a general rule, people don't mind showing them off or posing them for their friends or the opposite sex. In the hot months of summer, many people, man or ...

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Fast Lane to Muscle Gains: 7 Proven Intensity Techniques

Jul 10, 2007
Posted in: Articles by ProSource, Training Articles
  Looking to green light more mass and strength? Don't waste another second: Try one (or more) of these seven proven ways to amp up the intensity and get more out of your very next workout. In a way, your muscles are like a high-performance sports car. Sure, you can ...

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The Top Eight Fitness Mistakes

Jul 10, 2007
Posted in: Articles by ProSource, Training Articles
Mistake-proof your fitness regimen Caution: These eight bonehead maneuvers can derail your progress. Here's what to watch out for, and how to fix what you're doing wrong to maximize your results. Blunders. We all make them from time to time, wittingly or otherwise. Sometimes we take a wrong turn while ...

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Roc Solid Back

Jun 4, 2007
Posted in: Articles by ProSource, Training Articles, Superfeature Articles
Spend a day with Rashid "Roc" Shabazz and it all starts to make sense. Not that he is an IFBB pro bodybuilder that can hold his own in any competitive lineup, he certainly looks the part and has many times proven himself in battle. No, it's not where he is ...

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Pre-Exercise Nutrition: The Blueprint For A Perfect Workout

May 21, 2007
Posted in: Articles by ProSource, Training Articles, Supplement Articles, Caffeine, BCAA
Research on caffeine shows effective doses in the range of 1.8mg to 4mg per pound of bodyweight, taken about 30 minutes prior to exercise. Is it possible to develop the perfect workout and bottle it? Could you gather up all the intensity, the unexpected strength, the supercharged endurance, the freaky ...

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Promoting Fat Loss

Apr 10, 2007
Posted in: Articles by ProSource, Diet Articles, Training Articles
I woke to heavy storms blowing outside and the creaking sound of the old rusty back gate swinging free. I headed outside into the steady rain to shut it but without much trepidation and as an early riser and with dawn only a few hours away I decided to start ...

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Radical Abdominal Training: The Smart Way To A Perfect Midsection

Mar 19, 2007
Posted in: Articles by ProSource, Training Articles
Open up any fitness magazine, and you'll likely be bombarded with the latest in abdominal training gadgetry and "ultra-secretive" training methods for a perfect six-pack. In reality, there aren't any hidden secrets or magic philosophies, only smart training. It's training based on knowledge of body mechanics and your own anatomy, ...

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Training For Fat Loss

Feb 22, 2007
Posted in: Articles by ProSource, Training Articles, Diet Articles
The Seven-Day Repeat Often people want to get into ripped shape, or even just drop a few "LBs", so they turn to dieting too hard and perhaps adding a session of cardio to their weekly workout routines. This is the wrong approach. One can "strip the fat" by incorporating the ...

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Training Tactics for the MMA Warrior

Feb 22, 2007
Posted in: Training Articles
...

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Science-Based Training For Size: Undulating Periodization

Feb 22, 2007
Posted in: Training Articles
If you've had it with self-proclaimed "gurus" and their training programs that fail to embrace new developments in exercise science, this article is for you. A new approach to training called Undulating Periodization (we'll call it "UP" for short) is making major waves in college and professional ranks. In fact, ...

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Squatting Power Part 6: Advanced Lower-Body Training

Feb 22, 2007
Posted in: Training Articles
// // In this session of Squatting Power, we'll continue to expand your training development and bring you a classic session that involves a wide selection of pushing, pressing and squat demands. This workout would typically be done mid-week, with roughly 48 hours between ...

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Xvest Training: Part I

Feb 22, 2007
Posted in: Articles by ProSource, Training Articles
Throughout history, man has been fascinated with longevity, eternal youth and the embodiment of physical perfection. From ancient writings to 16th century explorer Ponce de Leon's search for the fountain of youth to today's cosmetic surgery and gene research the public's insatiable desire for "physical" perfection has been relentless. And ...

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Squatting Power Part 1: Moves To Improve Your Squat

Feb 21, 2007
Posted in: Training Articles, Articles by ProSource
Born just a few years after the U.S. Civil war, Frank Lloyd Wright is recognized as the greatest American architect in history. Through his 70-year career, he revolutionized the organic merging of the natural surrounding habitat with the functional needs of the user. Whether it is the Guggenheim Museum in ...

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Squatting Power Part 2: Building Your Reactive Strength

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
To some, my training approach is scandalous — a bold, yes renegade, assault on commonly accepted notions of the iron games status quo. And yet, to an open mind, its obvious organic simplicity offers both a pathway to training success and relentless motivation. For those who embark upon the training ...

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What's So Good About Calories - Eating For Growth

Feb 21, 2007
Posted in: Training Articles, Articles by ProSource, Supplement Articles, Protein
For many people, reducing caloric intake is a critical factor in their regimen. For most bodybuilders, however, consuming large quantities of calories on a daily basis is a key component to significant growth. But it is essential to know the good calories from the bad, especially when your intake is ...

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Roc's Reality Back Workout

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles, Superfeature Articles
Why is Rashid "Roc" Shabazz the guy you should talk to if you want to learn how to pack some lbs of beef on your back? Because in 1991 when he graduated college and moved to Atlanta to learn how to become a bodybuilder from Mr. Olympia, Lee Haney, he ...

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Fighting Nutrition: Winning By Smarts

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles, Supplement Articles, Amino Acids, Arginine AKG
"Thwap", yup that is how this all started. You see, one day I was invited to go to a mixed martial arts studio to watch a friend train and lo and behold, since I was a collegiate wrestler I jumped into the fray and mixed it up with a few ...

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15 Ways To Strengthen Your Core

Feb 21, 2007
Posted in: Training Articles
In the world of fitness, the term "core" has become a buzzword. And while I'm prone to say the term "core stabilization" is overused, the intent is important, as there should be a firm realization that virtually every complex motor pattern and efficient movement will only occur in optimum degrees ...

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Endurance Training: To The Max With Master Methods

Feb 21, 2007
Posted in: Training Articles
If you're a dedicated endurance athlete, regardless of your chosen sport, hitting the weights is an absolute must. I know you don't want to get huge, or you think you simply don't have the time, or you feel it may interfere with your aerobic progress, but your choice in this ...

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General Physical Preparation

Feb 21, 2007
Posted in: Training Articles
from "R Factor for Golf" By John Davies "If you are going to win any battle, you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do...the body is never tired if the mind is not ...

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6-Pack Abs In 8 Weeks

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
Summer is over, but it is still a great time to exercise and stay in shape. If you've taken a break after you've put away your swimsuit, remember health and fitness are ongoing processes -- the silent chant that should inspire you: there is no time like the present! Also: ...

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Improving Bench Press And Increasing Chest Size

Feb 21, 2007
Posted in: Training Articles
Get Stacked! 8 Weeks to a Bigger and Badder Chest By Terry Goodlad You know the look. They sweep down from your clavicles and front deltoids and attach to your lower ribcage. When they are swollen and full there is little else more satisfying to look at for a bodybuilder. ...

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Ride Hard: The Wild World Of Bmx / Mtb

Feb 21, 2007
Posted in: Training Articles
Editors note: the following is an excerpt from the recently published e-book "Ride Hard - the wild world of BMX/MTB" that will be available in paper-back in early 2006. This section is applicable to all athletes looking to improve their abilities or the average person looking to improve the life. ...

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Biceps Blasting Basics

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
You would think bicep training should be pretty simple...just do curls. Dumbbells, barbells and if you have a half way's decent gym there is probably a good variety of machines that will help you assault the stubborn little monsters with enough variety you shouldn't get too bored. It all sounds ...

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Stoke The Fire : Part 2

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
The original Stoke the Fire workout was all about taking a break from traditional hours and hours of cardio to drop body fat, while simultaneously stimulating muscle growth. Over the past few weeks, feedback from people who followed the program has been incredible. In fact, Stoke the Fire worked so ...

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Stoke The Fire : Part 1

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
There are tons of workouts that are focused on getting you ready for the summer. How about one to get you through the winter? As we all know, winter is one of the most tempting times of the year. It's a special time of family, frivolity, and feast notorious for ...

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The Easy Way To Getting In Great Shape

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
Every year from Thanksgiving until just after the New Year, the American population gains an average of about 15 pounds. Imagine the impact of Thanksgiving or Chanukah or Christmas alone and then combine them and then add to that the imbibing of New Years. All of those cakes, drinks, cookies, ...

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Simplicity: Part 2

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
I suppose you could say the decision was made within the first stages of the project's conception, yet in fact it was the only course of action that I could take. The armoire would be true to form and purpose, noble yet also affirm a sense of commitment. It would ...

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Simplicity: Part 1

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles, Supplement Articles, Acetyl-L-Carnitine, Phosphatidylserine
Simplicity is a peculiar road to wander down in todays fast-paced digitally connected every nano-second of every day world. Akin to the quiet old rural route that meanders slowly through every village, with its little riverbed diner's, the kinds of town where you still find roadside Charles Schultz inspired lemonade ...

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High Intensity Leg Training

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
Every day, somewhere hidden deep in the musty catacombs of some dingy turn of the century building that found it's purpose once again as a gym, bone crushing poundage's bent over gargantuan backs rise and fall to the clang of heavy iron amidst a haze of chalk dust. The anticipation, ...

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Get Conditioned To Grow

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
Four Week Super Conditioning ProgramMost self respecting bodybuilders think good conditioning means being lean and shredded. The problem is they can be lean and shredded and still get purple faced, out of breath and soaked in sweat just tying their shoes. Cardiovascular conditioning is not measured in how a person ...

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Squatting Power Part 5: The Power Clean

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
Before you jump into this training session, it is important to go-back to underlining the first two extremely important points that are contained in the Renegade Concepts of Training. They are: Movements trained, not musculature Efficiencies of movement reinforced These points need to be stressed, as proper movement generation goes ...

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The Foundation Training Series: Legs Day

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
It's the only thing left for the fire department to save once flames take hold and turn a lifetime of memories into a dump-truck full of ashes. It's what kept child star Ronnie Howard from turning out like child star Danny Bonaduce, and it's the singular fundamental element that will ...

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Kettlebell Training

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
By John Davies, Founder Renegade TrainingA number of years ago I was contracted by a very large University to develop their Football teams off-season training program. At that stage the team was firmly entrenched in last place of their conference and few considered a chance of success likely. After visiting ...

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The Foundation Training Series: Chest Day

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
By Terry Goodlad It's the only thing left for the fire department to save once flames take hold and turn a lifetime of memories into a dump-truck full of ashes. It's what kept child star Ronnie Howard from turning out like child star Danny Bonaduce, and it's the singular fundamental ...

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Complexes With Kettlebells

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
By John Davies, Founder Renegade TrainingEfficient use of time is a perilous problem in today's society. Whether due to intense work schedules or dealing with many of life's demands, time is a rare commodity. However there is a simple solution to this problem, a particular style of training that not ...

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Squatting Power Part 4: Give Your Vertical a Lift

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
The real pathway to a powerful vertical jump lies in the weight room, with very precise protocols in the classic pushing, pulling and squatting lifts. While the emphasis of the "Squatting Power" series isn't aimed directly at improving your vertical jump, this installment will decidedly kick-start you in this area. ...

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Squatting Power Part 3: Attacking the Hamstrings

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
By John Davies, Founder Renegade Training After reading Parts One and Two of the Squat Power series, hopefully you will have begun to understand that the secret to many of your physical goals lies in developing a powerful base of leg strength and the entire posterior chain of muscles. When ...

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The Foundation Training Series: Back Day

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles
It's the only thing left for the fire department to save once flames take hold and turn a lifetime of memories into a dump-truck full of ashes. It's what kept child star Ronnie Howard from turning out like child star Danny Bonaduce, and it's the singular fundamental element that will ...

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The Keys To Increasing Your Metabolism

Feb 21, 2007
Posted in: Articles by ProSource, Training Articles, Diet Articles
If you've ever seriously tried to lose weight, you know how the routine goes. You exercise, you diet, but you still can't lose those last few pounds, or for that matter, the first ten. Weight loss is a combination of many factors. Yet our body's metabolism is the taskmaster, controlling ...

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Best Diet Plans: A Step-By-Step Guide To Fat Loss

Feb 21, 2007
Posted in: Articles by ProSource, Diet Articles, Training Articles
Bodybuilding and nutrition, weight loss and diets can seem very confusing at times. Have you ever wondered why is it that some people can eat whatever the heck that they want and still have a six-pack? Some of these people even drink a six-pack and yet still stay ripped and ...

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Crimes Against Growth

Sep 25, 2006
Posted in: Articles by ProSource, Training Articles
Is your exercise form so bad it's criminal? We lay down the law on how to correct 12 of the most common errors perpetrated in the gym. Listen up '" we have some crimes to report, and everyone in the weight room is a suspect. You've seen it for sure, ...

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Ham-Blasted

Jun 12, 2006
Posted in: Training Articles, Articles by ProSource
For a lot of novice and intermediate bodybuilders hamstring training is something they do after quad training is done, sort of an afterthought, and it's done with whatever energy is left over after what they think is the "important" part of their leg training. Those guys, unless they are genetically ...

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