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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 ...
Before I changed careers, and became a strength coach, I had an office job. I spent eight to ten hours per day staring at a computer screen and writing reports. I'm not complaining--it was a steady job that did wonderful things for my bank account. But as a result I ...
If you're like me, you've spent a lot of time thinking about what training truly is. You've broken it down 100 ways--twisted each variable, and thought of each variable from a multitude of perspectives. Is it sets, reps and rest? Is it exercise selection? Is it the desired outcome? Questions ...
Goal: Size, Strength
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 ...
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, ...
[Editor's Note: This week's Big Picture column features the first appearance of Todd Bumgardner, MS, CSCS, a new contributing writer here at ProSource. Todd is co-founder of Beyond Strength Performance, a provider of expert personal and online training services. He has a MS in Exercise Science from California University of ...
Build bigger quads with this alternative to the all-mighty squat
Goal: Size, Strength
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 ...
Nutritional Strategies for Optimized Fat Loss Cardio
For most of us cardio has one purpose... to burn fat. We don't get our endorphin rush from racking up miles of endless jogging but instead pulling hundreds of pounds off the ground, pushing it off our chests, or over our heads. This ...
Bolder shoulders begin with this foundational move
Goal: Size, Strength
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 -- ...
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 ...
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 ...
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 ...
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 ...
In the second part of this three-part series, we're looking at another exercise that can boost your body's overall appearance while also increasing your ability to run faster, jump higher and lift more while decreasing your risk for injury.
Taylor Simon, MSc, BA, CSCS, co-director of Taylored Fitness in Kingston, Ontario, ...
It is a staple element in every fight movie -- the hero, ravaged in the biggest bout of his life, questions himself and everything he has accomplished. In a moment of despair he looks deep inside and commits to rebuilding his body for an amazing comeback in the ring or ...
It's good to train for strength and size but unless you're planning on someday setting foot on the Olympia stage, simply training for appearances can be a very limiting pursuit. Even bodybuilders will tell you that they're not as strong as they look and that they're definitely not (in general) ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
Put Your Body Fat on Notice with High-Intensity Interval Training
We all want to burn more fat, but the thought of cardio can leave us feeling ill. For anaerobic types who are used to going hard, resting and going again, the thought of pounding away on a treadmill is less ...
This simple tweak to your regimen will add strength and size faster
Goals: Size, Strength
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 ...
5 Reasons You're Not Seeing Results and What You Can Do About It
If you've ever watched a hamster on a wheel, you've seen a perfect corollary to many a bodybuilder's predicament. That is, an endless burst of energy, leading nowhere.
So many of us settle for no results from ...
A Contrary Opinion: The Smith Machine
as Your One Key Mass-Builder
Goals: Size, Strength
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 ...
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 ...
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. ...
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 ...
Another super-targeted 15-minute workout for your on-the-go holidays
Goal: Size, Detail
Bodyparts: Chest, delts, triceps
You may have heard all you want to hear about vascularity, pumps and vasodilators, but there's actual science backing the pump. Higher volume training draws more blood and fluids to working muscles, placing a stretch ...
Goal: Staying Lean, Building Muscle
Bodyparts: Low back, hamstrings, lats, glutes, biceps, forearms
* Use your bodyweight.
--Perform all 10 supersets consecutively, with no rest in between.
--Aim for 5-10 pull-ups on each set.
Doesn't look like much, does it? Maybe you're an ace at the deadlift and even if ...
A Comprehensive Program For Adding
Rock-Hard Mass While Improving Strength
This program is designed to give you
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 ...
Eating tips to prevent the widening of your winter waistline
Goal: Staying Lean
Bodyparts: All
Thanksgiving weekend was 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, ...
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, ...
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 ...
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 ...
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 ...
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 ...
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 ...
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. ...
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 ...
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. ...
Use this Lower Abs-Focused Routine to Turn Your 6-Pack Into an 8-Pack
Goal: Strength, Detail
Bodyparts: Lower Abs
It's a sad fact that most guys who think they have good abs are only partially correct. More often than not, the upper half of their rectus abdominis -- the wall of ...
A Back-to-Basics Routine with a Twist for Huge Delts
Goal: Size, Strength, Detail
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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, ...
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 ...
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 ...
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 ...
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 ...
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. ...
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 ...
A build-and-burn routine to build better abs in no time flat
Goals: Strength, Detail
Bodypart: Abs (rectus abdominis, transverse abdominis)
No, we're not trying to move in on the Six Minute Abs dynasty. Actually, a quick web search will show you that everyone in the universe has already done that. ...
Build Strength, Size and Detail
With This Targeted Deadlift Routine
Goals: Size, Strength, Fat-Burning
Bodypart: Whole Body
Anyone who has ever spent time in the gym trying to get freaky strong can (and should) tell you that your gains start and end with the deadlift. If you're not familiar with ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
LOAD UP, LEAN DOWN
Why heavy lifting is best when it comes to getting sickly shredded
There are certain gym mantras that have managed to withstand the test of time such as
"No pain, no gain" and
"You have to squat big to get big." You'll get no argument here. ...
It all starts with a dream. For
Monty Mabry, it started with the superheroes in the comic books of his youth, continued on to winning the NPC Mr. Virginia Overall Championship in 2003, and on to the present day, where he is more determined than ever to win his IFBB ...
Former High School Athlete
Recovers His Rock-Hard Physique
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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, ...
Supplemental Strategies for Meeting Your Preseason Physique Goals
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. ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 — ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
The NFL's Most Feared Linebacker Has a New Passion: Nutrition 53
Perhaps the fiercest linebacker the game of football has ever seen,
Bill Romanowski was known for his tenacious and fearless style of play during his illustrious 16-year career in the NFL. With a sheer passion and drive second to ...
A terrible accident in the USC Trojan's weight room left tailback Stafon Johnson hospitalized -- a stern reminder to all of us that safety while training is a serious issue. Here are seven tips you can use to help avoid injuries while hoisting heavy iron.
As ubiquitous in the gym ...
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 ...
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 ...
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, ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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. ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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, ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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. ...
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, ...
"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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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, ...
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 ...
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 ...
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 ...
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" ...
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 ...
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 ...
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 ...
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 ...
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. ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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, ...
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 ...
...
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, ...
//
//
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
"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 ...
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 ...
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 ...
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 ...
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: ...
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. ...
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. ...
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 ...
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 ...
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 ...
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, ...
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 ...
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 ...
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, ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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. ...
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 ...
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 ...
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 ...
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 ...
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, ...
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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