Get a HUGH CHEST By Simply "FINISHING OFF"

The chest or pec muscles are a large group that can take on a hefty beating from a workout, but adding a workout finisher will ensure you've stimulated every muscle fiber possible. For these particular finishers, an extreme change in reps will burn out the muscles to maximize new growth. Add one (or both) of these finishers to the end of a workout. Listen to your body and don't over do it. Add these finishers a maximum of 2-3 times per week.

Finisher 1 - Drop Sets Instead of dropping the weight, we're going to change the angle of the exercise. You can use this set as a vital part of your training, but also as a finisher by increasing the rep count and lowering the weight. 

Finisher 2 - Machine Pec Flyes Do as many reps to you totally FAIL, Keeping it Light - ( 30-50 reps ) 

Here are some final TIPS 

1: Unlike other finishers where speed is okay, we're going to want to keep a slow, controlled cadence. If we start to swing and rely completely on momentum, the effectiveness of the exercise is lost. 2: For extra tension, squeeze at the apex of the exercise and hold for 1 second.

Lets target those Rear Delts

Bodybuilding is a competitive career sport to some and a pastime to others. The common concept with either vocation is to get your muscles as defined, or "ripped," as possible. 

The rear deltoids -- known anatomically as the posterior delts -- sit on the back of the shoulders. The best exercises to make these muscles stand out include free weights, such as dumbbells and barbells. Compared to machines, free weights cause you to contract more overall muscle fiber.

The Reverse Fly
The reverse fly targets the rear delts, rhomboids and trapezius, which sit between the shoulder blades. You need a set of dumbbells and either weight bench or workout chair to do these. Sit on the end of the bench with your feet together and weights held at your sides with your palms facing each other. Slowly bend forward and let your arms hang down at your sides. Keeping your arms straight, raise the weights up to your sides until your arms parallel the floor. Hold for a second, then slowly lower the weights and repeat.

Barbell Rear Delt Raise
The barbell rear delt raise works the posterior delts, biceps and upper trapezius. Before you begin, place a barbell on a squat rack and stand with your back to it. Carefully grasp the bar with an overhand, shoulder-width grip and lift it off the rack. Your arms should be straight at your sides at this point and your palms should be facing backward. Steadily lift the bar up as high as possible by bending your elbows. Hold for a second, slowly lower the bar and repeat. As you raise the bar, keep it as close to your body as possible.

Barbell Rear Delt Row
A barbell rear delt row is performed with the bar in front of your body. Before you start the exercise, add weight to the bar, place it on the floor and stand behind it with your feet about shoulder-width apart. Bend down and grasp the bar with a wide, overhand grip and lift it off the floor. Keeping your back slightly higher than parallel to the floor and knees slightly bent, pull the bar up toward your body. Try to get the bar to touch your upper chest lightly. As you do this, squeeze your shoulder blades together and hold for a second. Slowly lower the bar down until your arms are fully extended and repeat.

Inverted Row
An inverted row works the rear delts with the weight of the body. You need a Smith machine to do this exercise. A Smith machine has a barbell that slides up and down and can be locked into different positions. Lock the bar at about waist height, lie underneath the bar and place your hands on it with a wide, overhand grip. Keeping a straight line from your heels to your shoulders, pull yourself up until your upper chest is close to the bar. Hold for a second, slowly lower yourself down until your arms are fully extended and repeat. When you pull yourself up, make sure to squeeze your shoulder blades together.

The Ultimate Huge Back Superset Routine

MASS ROUTINE:

Medium-wide grip bentover barbell row, warm-up x15, 

5 sets x 10-8-6-6-4
Wide grip pulldown, warm-up x15, 4x8-10
Seated lat row, 4x10-8-6-6 supersetted with
Pullover (stiff arm or bent arm), your choice depending on shoulder structure and health, 4x10-6-6-6

REMARKS

The Bentover Barbell Row:
The barbell row is a powerful systemic movement that, like squats and deads, puts demand on the total body. Build your muscle and might over an extended period with minor weight increments and solid well-formed reps. Small thrusts are okay, but will take their toll on the low back which bears the extreme load of the highly stressed fulcrum. Be aware. Let the lumbar and erectors build in power as you slowly progress. Choose a shoulder-width stance, with your hands grasping the bar 8-12 inches to the left and right of each shoulder. Keep your back flat and rest your ribcage somewhat on the quads for some support to help relieve low back overload. Pull bar to the chest at a medium speed: high chest works upper back, mid chest - mid back, low pull toward gut - low back. Find your favorite target or vary as needed. Deep breath, stay tight. Major work, hard hat area. For more on bentover barbell rows, click here.

Medium-Wide Grip Pulldown:
Positioned directly below the overhead pulley with your arms near fully extended, pull the bar to your chin or just below as you look upward. Your back should be arched, your chest straining toward the bar with your elbows back, not forward, all positioned to fully recruit the entire lat complex - width and length.

Allow a sufficient lean and tug to accomplish your well formed reps, but no excessive thrusts. Don't cheat - no momentum - you loose. Feel, locate, pump, burn and grow.

If chins are your challenge these days, by all means do them instead.

Seated Lat Row or Long Pull (exercise 1 of superset):
The knees are out of the way, your favorite close grip handle is extended fully forward as you reach forward. Now pull the handle tightly into the waist as you arch your back to contract the rhomboids, ending in a seated upright position - very slight 5-10% lean. Very nice, have fun with the purposeful negative. No thrusting, no momentum - strictly muscle power and form. This is to be supersetted with your stiff arm or bent arm pullovers.

Pullovers (exercise 2 of superset):
The stiff arm pullover can be performed with a barbell or a dumbbell. It's a feel-good power stretch that engages the lats, the underside of the bis and tris and minor pec as it puts the rotator cuff through its ranges. Longitudinal abdominal muscles come into play to stabilize the torso.

Ok. You're lying on your back, head on one end of the bench, your feet up on the other end and a dumbbell or barbell is grasped in your hands straight overhead - your starting position. Now, take in a deep breath as you slowly lower the dumbbell with stiff arms/straight arms (elbows locked) behind your head till your arms are in line with your torso - or, parallel to the floor - now reverse the motion and return to the starting position, exhaling as you do. Pause momentarily and repeat. Great stretch, great lat pump, great relief movement that promotes posture awareness. Lots of blood circulating oxygen and nutrients to Wake up, Stimulate, Revive and Refresh.

This routine is to be performed twice a week.

Once a week at the end of your heavy leg workout, add 4 sets of power deadlifts, warmup x15, 5 sets x 10-8-6-4 reps, incrementing each set enough to make it tough, but don't draw blood.

Adds sweep, muscle mass and power packs the body.

Gym goers in Caracas, Venezuela GET CREATIVE

A man lifts weights made of rocks, construction bars and rusty car parts at an improvised gym in Caracas, Venezuela on June 24. As the cost of living in Venezuela's capital increases. 

More and more residents are finding creative ways to keep in shape without worrying about finding the right equipment or paying gym fees.

A man lifts weights made of rusty car parts in Caracas.

A man exercises his legs by using rocks as weights.

Gaspari Nutrition, CEO Rich Gaspari - Shoulder Workout with Flex Lewis

Gaspari TV presents Episode 6 "Shoulders" of the Walking The Walk mini-series. Follow the Rich Gaspari, CEO of Gaspari Nutrition in on the road, at home, in the office and in the gym during his "51 Days to Fit" transformation. Walking the walk doesn't begin with a step. It begins with a choice.

Common injuries when locking out elbows.

How many of you can truly say that each and every time you attend the gym, you perform all exercises effectively and efficiently? if your answer was NO, then read on.

The problem with exercising and gym related activities are that sometimes you can develop bad techniques and form without even knowing. One of the most common examples of this is locking out at the elbows. Although this may seem minor in nature to you, it has the potential to bring about a combination and both short and long term problems and seriously impact on your training regime and goals.

How often do you consider what your arms are doing during an exercise? With so many conscious decisions to make in a short space of time, such as exercise and resistance selection, repetitions and sets required and breathing techniques throughout the movement, the degree to which your arms are bent doesn’t always feature highly in your importance list. The problem is; the ability to lock out your arms is possible in almost every movement. From the chest bench press to the back lateral pull down, there really is no escaping the issue.

Locking out your elbows simply means fully straightening your arm. When it comes to resistance training, this should be avoided at all costs. Although often subconscious, it is often prevalent with individuals that lift too quickly and cannot slow their movement before locking out occurs, or within individuals that are attempting to lift too much and utilise the locking out to take some strain off the target muscle and give them a moments rest. Regardless of the reasons for locking out, it is an unwanted action that can result in injury.

The Implications Of Locking Out Your Elbows
So why should you avoid locking out your elbows? For this question let us use a bench press example. During the top of the bench press you opt to momentarily lock out your elbows whilst lifting 100kg. At this exact moment the entire stress of the exercise is transferred to your elbow joints rather than the target muscles. Not only does this reduce the exercise intensity, as mentioned above, by providing a micro break during exercise, but the joints are placed under immense strain that can easily result in damage.

Furthermore, if you’re undertaking the 100kg bench press for 3 sets of 10 repetitions then your elbow joints are bearing the brunt of a 100kg force through them on 30 separate occasions and in quick succession. With this in mind, it’s easy to comprehend why injuries are caused quickly and exacerbated rapidly.

If you believe that you’re currently suffering from elbow pain as a result of locking out your elbows then a period of rest might be just what the doctor ordered. Although no one likes to be told they cannot exercise, the alternative of chronic elbow pain in the long term often makes the idea of a few days or weeks rest more favourable. Icing the elbow can also act as an effective short term pain relief mechanism. If your symptoms don’t subside with a period of complete rest then a visit to your doctor might be in order, although this is often only required in extreme circumstances.

And...
There you have it, another consideration factor to add to the mix when considering proper form. If you’re struggling then exercising in front of a mirror or asking a professional to monitor your form can quickly highlight and eradicate this issue. Often, simply being aware of locking out your elbows is enough to bring about a stop to it.

Although considering your elbows whilst at the gym doesn't seem like the most exhilarating thing to have on your mind during exercise, without it you might find that your regime is brought to an abrupt end with a tedious recovery period, so don’t overlook locking out! 

Words for today are, Concentrate, Focus and SLOW DOWN!. #BeastGang

The Deadlift Shrug Exercise Explained

Deadlifts by themselves are an incredible compound exercise which recruits nearly every major muscle group in your body. Although often considered a lower limb exercise, deadlifts have the ability to further enhance both upper body and core stability. What more could you really ask for? Now imagine if at the top of this deadlift movement you moved into a shrug. Not only does this add a further dimension to the exercise and further recruit major muscles in your shoulder and upper back region, but it also enhances your time under tension. As a result your muscular endurance levels will be elevated.

So what’s required of you during this duel movement? To commence, load appropriately a barbell and place this at your feet. Bend down and grasp this with both hands, utilising an overhand grip position. Your feet should be shoulder width apart. Maintaining your back in a neutral position, extend your hips and knees whilst driving the force through your heels. When you reach the top of your movement, bring both shoulders upwards in a controlled, shrugging motion before reversing the above movements. This is one repetition.

Deadlift Shrugs wtih Antoine Vaillant, Skip to 6.22


AND...
There you have it, the incredible deadlift and shrug combination movement. In a world where everything is governed by time, don’t allow your training sessions to suffer. All that’s left now is for you to think up a few more killer combinations of your own. Happy training #BeastGang

Want A Hugh Back Try These 5 Exercises

How many times have you looked around the gym and seen individuals with a huge chest and a practically non-existent back? It appears more and more individuals are only targeting the so called ‘beach muscles’ whilst at the same time neglecting other key body parts such as Back and Rear Delts. Not only does this look irregular to the eye, it can also create muscular imbalances and subsequent injury. And this seems to be a common scenario.

However, a cure can be found in the shape of these 5 key back exercises:

5 Exercises To Build A Bigger Back

1. Wide grip pull-ups: Be honest, how many of you thought dead-lifts would be first up? Truth be told, there’s no greater exercise to develop back width than the wide grip pull-up. Add further resistance ( with a Chained belt to add weight ) and you've got an exercise capable of giving you wings that can fly!

2. Dead-lifts: No back workout would be complete without mentioning this exercise. If you see someone with a massively dense back then you can guarantee dead-lifts will feature heavily in their workout. It also aids support to your key core muscles so it’s a win win. I must admit I am ADDICTED to deadlifts.

3. Bent over Row: The positioning of this exercise relies heavily on your core muscles and you may initially want to utilise a bench. Further variation can also be achieved by switching between dumbbells and barbells. The end results will be a huge middle back!

4. Lat pull-down machine: OK, so this exercise might not be as effective as the wide grip pull-ups, however, the bonus here is that variation can easily be achieved by altering your grip between wide, medium, close and reverse to hit the various regions of your back.

5. Shrugs: You may be thinking to yourself; ‘shrugs aren’t a back exercise’. It is important to remember however that some muscles have anterior and posterior elements, of which the Trapezius muscle is one, with the posterior region covering the top of your upper back.

And...
There you have it, 5 big exercises to get your back musculature working. Now you have the tools you need, why not put them into practice and start reaping the rewards. Go get it.

How to Combat Lactic Acid Build Ups.

There are various dietary supplements that are purported to enhance exercise performance by reducing lactic acid levels in the blood during exercise. Most such claims are based on outdated beliefs about the effects of lactic acid on exercise performance.

First of all, the muscles do not produce lactic acid during exercise. They produce a very similar substance called lactate. Until recently, it was believed that lactate produced by the muscles during exercise caused fatigue by making the muscles too acidic to function properly. However, it has been discovered that lactate does not contribute to rising muscle acidity during intense exercise. What’s more, increased muscle acidity is now known to be only a minor factor contributing to muscle fatigue.

This does not mean that all supplements affecting lactate metabolism and muscle acidity during exercise are non-performance-enhancing. While lactate is not among the acids that contribute to muscle fatigue, and while muscular acidosis is only a minor factor contributing to exercise fatigue, it’s still a factor, and there are supplements known to enhance exercise performance by slowing the decline in muscle pH balance that is normally seen during intense exercise.

So Lactic acid is water soluble, so the more hydrated you are, the less likely you are to feel a burn while you workout and cause lactic acid build up.
Drink plenty of fluids while you work out. By the time you notice you are thirsty during a workout, you may already be dehydrated. Drink 8 to 16 oz. (236.6 ml to 473 ml) of water before you workout, then drink 8 oz. (236.6 ml) of water for every 20 minutes you workout.

#STAYHYDRATED 

Phil Heath - Mr Olympia 2013 Triceps Routine

Heath knew early in his bodybuilding career that if he wanted to become the world’s greatest bodybuilder, he couldn’t rest on his horseshoe-shaped laurels. 

Instead of just relying on the genetic gifts he had, he hammered away at those horseshoes, and in time forged what are now among the greatest triceps the world has ever seen.




Mr Olympia Phil Heath's Triceps Routine

One-arm Dumbbell Extensions -- 3 Sets -- 10-12 Reps
Two-arm Dumbbell Kickbacks -- 3 Sets -- 10-12 Reps
Weighted Dips -- 2 Sets -- 10-12 Reps
Cable Pushdowns -- 7 Sets -- 8-12 Reps

Arnold Schwarzenegger - The Comeback

Documentary on legendary bodybuilder and Hollywood actor Arnold Schwarzenegger. 
After an absence of five years, six times Mr Olympia winner Arnold Schwarzenegger makes a comeback and attempts to take the World Bodybuilding Championship for the 7th time.

Mother Continues Weightlifting While 8 Months Pregnant

Lea-Ann Ellison is eight and a half months pregnant, the point when most mums-to-be take the time to relax and unwind before the little one arrives.

But this 35-year-old has other plans for preparing to go into labour. Lea-Anne, a CrossFit enthusiast from Los Angeles, posted photos of herself lifting heavy weights on Facebook while heavily pregnant and has since received a huge backlash from commenters.

Lea-Ann has defended her decision to lift weights in her condition, saying: "8 months pregnant with baby number 3 and CrossFit has been my sanity. I have been CrossFitting for 2 1/2 years and ... strongly believe that pregnancy is not an illness, but a time to relish in your body's capabilities to kick ass."

But some angry commenters aren't convinced that this is a safe exercise to do when only two weeks away from your due date. Josh Giannapolous said: "Cross fit? This goes way beyond a way of life, and right into an obsession.

"She is very selfish for endangering a life for her own personal gains and achievements. This is not a proud picture to post."

So - is this level of exercise safe to do so far along into a pregnancy? We spoke to a qualified midwife working in central London to find out the facts.

"National Institute of Clinical Excellence (NICE) and the Royal College of Obstetrics and Gynaecology (RCOG) guidelines state that women are fine to do moderate to light exercise during pregnancy, but to stay away from contact sports", she told us.

"The guidelines don't say anything specifically about weightlifting, and because Lea-Ann has been doing this for many years, I don't think there would be a problem with it. But that's unique to her situation.



"Obesity in pregnant women is a big problem at the moment, so in general it's good to promote women exercising during pregnancy. Each woman just has to look at their own situation and seek advice if they have any questions."

What are your thoughts??

What MOTIVATES you to hit the GYM?? Try These 13 steps and GET IT GOING!!

Joining a gym is easy. Sometimes, too easy as the promises made by the gym salespeople turn into visions of a newly-svelte you minus all the hard work in between. Often, after signing on that dotted line and committing yourself to a contract for a set amount of time, there comes a sudden realization that you have made an actual commitment and that even if you don't honor it by turning up, your wallet will still be actively contributing. Rather than grimacing every time you catch sight of your gym membership card, own up to your commitment and stay motivated about turning up regularly and achieving what you originally dreamed you'd do.

Put on your gym clothes. The prospect of going to the gym and pushing yourself can be intimidating, so break it down into smaller steps. Make a commitment to put on your gym clothes and get to the gym, and if you don't feel like exercising, don't. Tell yourself that you can just go home as soon as you get there. But odds are, once you're there, it won't be too hard to convince yourself to do 15 minutes of exercise. Just 15 minutes. Once you're done with those 15 minutes, commit yourself to doing just another 10. Keep pushing yourself incrementally.

2: Create a new habit loop with rewards. People who choose simple cues and set up rewards are more likely to exercise regularly. A good cue for going to the gym could be putting your keys under your gym clothes, so that you can't leave your house without handling them (and hopefully bringing them with you). A good reward would be to treat yourself to a latte or something similar, after you go to the gym. Eventually your brain will anticipate the reward and crave the process (going to the gym) that leads up to it. That being said, the reward shouldn't be so unhealthy that it cancels out your gym-going efforts!

3: Do a financial reality check. Consider the cost to you of not going to the gym. Each month not attended means that money is wasted without anything in return. And any equipment, private training sessions or clothing that you've already purchased is more cost without benefits gained by you. Tally up the total amount for a little shock effect––some of the costs you might have incurred already:

Shoes, equipment and clothing. If you didn't own the right workout apparel or shoes, you most likely purchased gear in order to make your visit to the gym more effective. Cross trainers or running shoes can run up to £200 a pair. Also, purchasing expensive boxing gloves or joint braces can add up quickly.

Personal training sessions. In some cases when you sign up for a gym membership, you may have fallen for adding in a few sessions with a personal trainer, especially if you were feeling motivated at the time. Have you made use of it? No? What are you waiting for then?!

Childcare or babysitting services. While some gyms offer free childcare, you may have already either paid for childcare services at your gym or shelled out dough for daycare. If so, this is a terrible opportunity to let go to waste, those hours free from the kids!

4: Try your clothes on. If the money you've already spent doesn't motivate you, perhaps trying to squeeze into your pair of jeans and still not managing it will. Get out all of those gorgeous clothes you wish you could fit into, plus the ones you're wearing but stretching unforgivably, and use this as a motivator to get yourself back into the gym. Take some photos of you trying to wear the tight clothes and stick them where you'll see them as visual reminders of what needs to happen.

Identify what size you really want to be. If you used to wear a much smaller size in high school but have swelled up since, don’t throw in the towel and just concede to your new size. The gym workout can help restore a figure you'd be proud of and can also bring back youthful energy. Of course, be realistic about the size you want to be––choose a size that is healthy and suitable for your gender, age and body type.

5: Buy some nice gym gear like Beastgang Sportswear to bribe yourself with. If you haven't already done so, head out to a store that stocks workout clothing in funky styles. Purchase a few key pieces in bright colors or cool styles that you'll feel good wearing. Since the gym is the only place you can wear these goodies, you have a new reason to go.

6: Be realistic about how often you can make it to the gym. If you started out with the idea of turning up at 5am every weekday but found out that this was really difficult to maintain while juggling kids, work schedules and your night owl ways, then it's time to refresh the expectations rather than completely give it all up. Another thing to consider is where your gym is––people are more likely to exercise when the gym is located near their home or place of work. If this isn't the case for you, investigate having your membership transferred to a closer gym if it's part of a franchise.

Look at your life's schedule. Where does gym have a place in it? Do you really need to be there for all those TV shows? Couldn't someone else pick up Freddie on Fridays? Or perhaps your java programming and drinking club is now not doing for you what it once did and you could spend that hour at the gym instead? There is always a little time somewhere to spare; mark down the times you will attend the gym in your calendar or digital diary and don't ignore these set times without a very good reason involving an emergency or sickness. Keeping to set hours develops a habit that you won't let go of.

Make use of weird hours. If your gym is open 24 hours a day, 7 days a week, use those odd hours when traffic is at a standstill and you can get there in half normal time to fit in your workout. Added bonuses include ease of finding a parking space, peace and quiet and less distractions.

Don't sweat the misses. Everyone misses things now and then but if you've started using missing gym visits as a reason to never go back again, that's just a cop out. Accept that you missed a few sessions, then get right back on that gym horse.

If you've been sick, let yourself off. Nobody should be exercising when they're unwell, let alone spreading germs around.

7: Take a leaf from those who train for the Olympics. Most sportspeople maintain clear, realizable objectives that are reached in the short term rather than setting endless long term goals without interim stages. Aim to set yourself a minimum goal and then raise the bar when you've successfully met that goal for a period of time. Decrease your gym time so as to increase it. Perhaps five days a week was too ambitious––how about cutting it back to once a week and seeing how you manage that for now? At least you'll be turning up and once the weekly turn-up is well established, you can think about edging it up some.

8: Buddy up. Ask your friend to come along and help keep you motivated. Going to the gym with a friend is often a fun outing and it's twice the motivation to get there and to keep going. Perhaps schedule in a post-workout coffee and chat to increase the enjoyment of the visit.

Can't find an interested friend? Consider teaming up with someone from work. If you have a similar work schedule, you could resolve to head to the gym immediately following work or during your lunch hour, if convenient. Or, make a friend at the gym and agree to turn up at the same time together.

Ask your spouse, partner or lover along. You could even create some friendly competition by seeing who can drop the weight or build muscle faster.

Invite the entire family. Make a pact to meet at the gym every evening (or five nights a week) for an hour workout. Take this notion one step further by creating a tracking chart that you can hang in the kitchen that tracks exercise or weight loss for further motivation. Don't get excited about family membership just yet though––see how things progress before forking out yet more money.

9: Switch up your workout. Perhaps you're going to the gym regularly but it has become ho-hum, a dull routine. By trying something new at the gym and getting off the usual equipment, you might be able to resurrect your motivation to keep going. A body that is used to a set level of exercise or routine needs new challenges and so does your mind. Keep your body guessing and you’ll continue to improve your level of fitness and end up having more fun.

Try a class. You’ve paid for more than equipment, so browse the different classes and give one a whirl. Most likely your gym offers a bevy of fun classes including cross training cardio and weights, kickboxing, Zumba and more.

Mix cardio and weights. If you’re a treadmill rat and simply like to get on, push a button and check out for 45 minutes, consider mixing up your routine by only jogging for 15 minutes and then checking out the free weights.

Sign up for extra boot camp sessions. Some trainers host breakout boot camp sessions that not only give you that extra fitness edge, attending one of these courses allows you to try something new and fun (like running through an obstacle course or punching a bag).

10: Stop blaming the gym and its "sales tactics". Sometimes it's easy to let resentment stop you from meeting a commitment to yourself––it's silly but it does happen at times. It doesn't matter if you think it's the fault of the gym for overselling the virtues––maybe they did, maybe they didn't, but deep down somewhere you wanted to get fit and this seemed like a good way to do it. By placing the blame back on the gym, you're ignoring the responsibility to take care of your own body. The gym's a business and really doesn't care whether or not you turn up; on other hand, your business is you, and you should care about turning up when it is about self-improvement.

11: Have recourse to visualization. Use mental imagery to motivate yourself. In your mind's eye, see yourself at the gym working out and enjoying it. See yourself achieving certain challenges that you'd like to overcome at the gym. Finally, close your eyes and see the figure you'd like to sculpt with all of your gym efforts, complete with yourself in an outfit you're longing to wear.

12: Listen to music. Make gym visits an occasion for wearing your MP3 player or iPod and listening to your favorite tunes, including new ones you'd like to hear more of. Music is a fantastic motivator and it's even more enjoyable when you can move to the beat at the same time. Many athletes train to their favorite music as it has a positive effect on the limbic system of the brain, causing your emotions to respond favorably to the exercise. And if you're not too keen on music, try the sounds of nature or simple instrumentals.

13: Work on the rest of your overall health beyond the gym. It's demotivating to bust your gut at the gym without seeing results. And it may be that your diet is letting you down or you're failing to get enough sleep every night. Good health and fitness are the result of paying attention to all needs physical and mental, so it's important that you're not neglecting other aspects

Eat healthily. If the gym provides nutritional services, make use of them. Cut down on the junk food and any excesses that you know are depriving you of healthy nutrients.

Sleep adequately. No amount of gym work will make up for sleep deprivation and the ravages it wreaks on your body over time.

Minimize alcohol intake and cut out the cigarettes. Neither recreational drug adds to your overall health.

THE IMPORTANCE OF REST DAYS : AND SOME TRUTHS ABOUT OVERTRAINING

We think there’s no possible way to over train in wakeboarding, right? The set is only 30 minutes long riding boat or an hour at the cable, so there is no way you can damage yourself by riding daily! WRONG.

The constant load on the body during wakeboarding can have some devastating effects.

How do you know you are overtraining?

1. You aren’t progressing, you are actually regressing. If you can no longer land the tricks you normally land, it takes more effort to do what was normally simple or routine, or if you feel sluggish with nothing to attribute it to (hang-over, heavy crosstraining, extended period off the water), you may be overtraining.

2. You feel restless, anxious, or have trouble sleeping. “When a power athlete overtrains, the sympathetic nervous system dominates. Symptoms include hyperexcitability, restlessness, and an inability to focus (especially on athletic performance), even while at rest or on your off day. Sleep is generally disturbed in sympathetic-dominant overtrained athletes, recovery slows, and the resting heart rate remains elevated. Simply put, the body is reacting to a chronically stressful situation by heightening the sympathetic stress system’s activity levels.”

3. Your muscles and joints hurt. Constant overuse can contribute to stress fractures, muscles strains, and an early onset of degeneration due to the constant forces on the body without any time for recovery. Muscles, especially, undergo Delayed Onset Muscle Soreness (DOMS), after an intense workout and may not show up until a few days after the initial workout, but can also be easily confused with improper training techniques or a microtrauma. It is important to differentiate the two, so any minor injuries can be given proper time and treatment to heal.

4. You are tired, have lost your appetite, lost muscle mass, and are irritable. Not a great combo, but are some tell-tale signs you’ve been training too hard.

So, what to do? 




Make sure you have at LEAST one day off completely. No activity.  Schedule cross-training and yoga/stretching/foam rolling so that the activity that requires the most effort (wakeboarding) is first, and the optional activities happen later. This will help prevent injuries caused by wakeboarding while  fatigued.

Listen to your body. If you are sore, in pain, fatigued etc. take the day off or commit to doing a lighter activity.

Use modalities like heat and ice, as well as proper nutrition and hydration to keep your body functioning at its highest potential. Massage, acupuncture, and chiropractic treatments are beneficial to help recovery times and aid in minor injuries.

Keep an eye out for warning signs to prevent any serious damage or injury.

Dennis Wolf Leg Workout

The Big Bad Wolf describes his workout in detail and tells us about his goals for the 2013 Mr Olympia to be held in Las Vegas in September.

Dennis Wolf Training arms for Mr Olympia 2013

Dennis Wolf Training arms for Mr Olympia 2013

SUPER MUTANT'S Rich Piana, Gabe Moen, Ron Partlow and Renaldo Gairy take over The Muscle Beach Pit Cali

So the guys who brought you MUTANT MASS supplements - SUPERMUTANTS Rich Piana, Gabe Moen, Ron Partlow & Renaldo Gairy take over The Muscle Beach Pit in Venice Beach California Aug 12th 2013. This is raw un edited video.

Mutant TV followed these guys and recorded what happened. Check it out

Big Ronnie Coleman's Workout Plan - NOT FOR THE FAINT HEARTED

So we have found Big Ronnie Colemans workout plan. If your at this pro level try it out for a couple weeks and let use know your gains from your previous work out.

Monday – Back
Deadlifts 805lb Sets: 4- 6-12 reps
Barbell rows 585lb Sets: 3 - 10-12 reps
T-bar rows 585lb Sets: 4 - 10 @12reps


One-arm dumbbell rows 200lb - 3 sets 10-12 reps
Barbell curls 200lb Sets: 4 -12 reps
Seated alternate dumbbell curls 90lb @12reps
Cambered-bar preacher curls 150lb @ 12 reps
Standing cable curls 200lb @12reps
Military presses 315lb - 4 sets @10-12 reps
Seated dumbbell presses 170lb - 4 sets @12reps
superset with
Front dumbbell presses: 60lb - 4 sets @12reps

Tuesday - Legs
Squats: 800lb - 5-6 sets @ 2-12 reps
Leg presses: 2,500 lb - 4 sets @12reps
Parking-lot lunges: 315lb - 2 sets - 100 yards
Stiff-leg Deadlifts: 315lb -3 sets @12reps
Seated leg curls: 200 lb - 3 sets @12reps

Wednesday – Chest Focus
Bench presses: 500lb - 5 sets @12reps
Incline barbell presses: 405lb - 3 sets @12reps
Flat dumbbell presses: 200lb - 3 sets @12reps
Flat flyes: 130lb - 4 sets @12reps
Seated cambered-bar extensions: 215lb - 3 sets @12reps
Seated dumbbell extensions: 170lb - 4 sets @12reps
Close-grip bench presses: 350lb - 4 sets @12reps

Thursday – Back Focus
Barbell rows: 585lb - 5 sets - 10 @12reps
Pulley Rows: 400lb - 4 sets - 10 @12reps
Machine pull downs: 350lb - 3 sets - 10 @12reps
Front pull downs: 350lb - 3 sets - 10 @12reps
Incline alternate dumbbell curls: 90lb - 4 sets @12reps
Machine curls: 200lb - 3 sets @12reps
superset with
Standing cable curls: 200lb - 4 sets @12reps
Seated dumbbell presses: 170lb - 4 sets @12reps
Front dumbbell raises: 60lb - 3 sets@ 8 - 25 reps
Machine raises: 250lb - 3 sets @ 8 - 25 reps

Friday – Legs
Leg extensions: 300lb - 4 sets - 30 reps
Front squats: 585lb - 4 sets @12- 15 reps
Hack squats: 900lb - 3 sets @12reps
Standing leg curls: 125lb - 3 sets @12- 15 reps
Lying leg curls: 200lb - 4 sets



Saturday – Chest
Incline dumbbell presses: 200lb - 4 sets @12reps
Decline barbell presses: 500lb - 3 sets @12reps
Incline dumbbell flyes: 130lb - 3 sets @12reps
Decline dumbbell presses: 170lb - 3 sets @12reps
Lying cambered-bar extensions: 215lb - 4 sets @12reps
triset with 
Machine dips: 360lb - 4 sets @12reps
triset with
Seated cambered-bar extensions: 215lb - 4 sets @12reps
Donkey raises: 450lb - 4 sets @12reps
Seated raises: 270lb - 4 sets @12reps
Crunches: 3 sets - failure

Sunday – DAY OFF(REST)

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Jay Cutler Ultimate Chest Workout

Here is one of Jay Cutler's very own chest workouts. It's simplistic in approach, but when you hit each and every one of the reps hard and heavy like Jay does, it'll really help you add thickness and size to your pecs. Give it a try and report back on how you liked this Olympia-caliber chest workout! 

Recommended Training Stack: 

 Pre-workout: NeuroCore will get you fired up and focused to hit the weights hard and give you the surge in energy and strength you're gonna need to push through the last 15-20 reps. Amazing pumps, too!

Post-workout: Anabolic Halo is an ideal all-in-one post-workout formula that delivers creatine, l-carnitine and the amino acids your body needs after a rough bout with the iron.

*Be sure to perform a light warm-up before slapping those 45's on!

Incline Bench Press: 5 x 10-12

Flat Dumbbell Bench Press: 3 x 8-10

Incline Dumbbell Bench Press: 3 x 10

Cable Crossovers: 3 x 12

Decline Hammer Strength: 3 x 8

(Substitute Decline Dumbbell press or Dips if no Hammer Strength available)

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Hugh Jackman’s The Wolverine workout

‘I got Hugh to stick to the six-to-12 rep range in our mass-building phase,’ says his trainer, Mike Ryan. ‘He’d do four sets, with the third usually being forced reps, where I’d help him get through the last few. Then he’d reduce the weight by 25% and go for 15-18 reps in his last set.'


Warm-up
Do 20 minutes of intervals on the exercise bike, alternating 30 seconds at a fast pace with 30 seconds’ recovery.

Back squat
Holding a barbell across your shoulders with your feet shoulder-width apart, squat down until your upper thighs are parallel to the floor. Drive up through your heels.

Hugh Jackman's Wolverine workout
Weighted lunge
Holding a dumbbell in each hand, take a big step forward, lunging so that your trailing knee brushes the ground.

Don’t let your front knee go past your toes. Return to the start position, and repeat on the other leg.

Stiff-leg deadlift
Holding a barbell with your hands shoulder-width apart, bend forward at the hips, keeping a natural arch in your back. Don’t bend your knees.

Straighten up to finish the move.

Weight plate get-up
Lie on the floor, holding a weight plate against your chest.

Tuck your knees in to your chest, then roll up to your feet as if you’re doing the last part of a forward roll. Lie back down and repeat.

Lower-body finisher
‘We’d often do bodyweight sets to failure to finish a workout,’ says Ryan. This makes sense: it’s difficult to mess yourself up through poor form.

Jump squat
Descend into a squat quickly, then explode upwards off the ground.

Go to failure – or until your jumps are pitiful – then rest for two minutes before doing a second set.

Static jump lunge
Step into a lunge, then explode off the ground, switching legs in mid-air and landing in another lunge.

Go to failure – or until your jumps are pitiful – then rest for two minutes before doing a second set.

Warm-down
Do a 20-minute walk on a 6˚ incline at 6.5km/h. ‘We’d do this regularly,’ says Ryan. ‘All of your blood is pooled in your legs and lactic acid builds up. Obviously you don’t want the DOMS kicking in – this actually helps you recover faster.’