Training Articles

German Volume Training

An old-school routine that still delivers serious gains! Sometimes, old school still rules There are some advances over the last half-century that have been truly astonishing. Computer technology would be one, along of course with the Internet that connects us all around the world today. Automotive precision and fuel economy would be another. What about…

How to Choose a Protein Powder

Choosing a protein powder can be overwhelming. There are many types, flavors, and kinds of proteins that attack different goals. A protein powder for someone who’s looking to lose fat and weight is going to be different than for someone who’s looking to build muscle and gain weight. In this complete guide to choosing a…

The Best Bodybuilding Exercises You Can Do

Bodybuilding has a ton of exercises. Expand that out into weight and powerlifting, cardio, and sport training and you have more movements than you can think of. Narrowing it down to the favorites of bodybuilders can give you a solid foundation of compound and isolation movements that you can pull from for your workouts. Below…

7 Workout Challenges that Test the Limits

Working out with the same weights and same exercises can get boring. Why not switch it up and try something that really challenges your body? These tests were created to push the limits of physical exercise. Think you’re The Man and that you can’t be tested anymore? Think again. Test One: The Mile Run When…

How to Cut WITHOUT losing muscle!

Finally, after what was in many places the coldest winter in history, the mercury is rising at last. The sun is shining, the flowers are blooming, and bodybuilders everywhere are thinking the same thing: it’s time to get cut for summer! You’ve been working hard for the past few months to pack on more muscle…

The Progressive Overload Principle: Avoiding Workout Plateaus

Progressive Overload Definition Progressive overload is the idea that in order to grow in size, strength, and endurance you have to continually adjust and increase the demand you’re putting on your body. Muscles need to work harder and longer than what’s become the “normal” to make changes. If the demand you put on your muscles…

The Beginner’s Weight Training Program

Everyone starts at the same place in the gym: the beginning. Deciding to start a weight lifting program is an exciting time when you’ve decided to take the next step into your health and fitness goals. Whether you just want to tone down and lose some weight or if your ultimate goal is to compete…

The Beginner’s Shopping List

A basic shopping list is an important part of starting a fitness program as a beginner. Weight training is not the only part of a fitness journey. Although it’s important, choosing food for bodybuilding means paying attention to what foods are good for you and high quality. If you feel like you are struggling to…

The Female Bodybuilding Handbook: Everything You Need to Know

Female bodybuilding can be intimidating. Even if you’re not looking to compete, getting into the gym at all can be hard to do. Fitness machines and routines mean that you have to learn a new activity. If you’re looking for a way to feel confident in the gym, the female bodybuilding handbook is exactly what…

Vince Taylor “The Quiet Storm”

Former professional bodybuilder currently residing in South Florida, undoubtedly one of the best to ever grace the sport. Vince’s career in bodybuilding spanned almost 3 decades, first taking to the stage in 1984 whilst living in the city of Berlin, where he continued to perfect his craft and training routines for another 13 years. Through…

How to Use High Calorie Shakes for Weight Gain

In order to bulk up muscles, bodybuilders and fitness fans need to increase the number of calories they consume. When you’re regularly working out and burning thousands of calories, you need to exceed that number with calories consumed to make any progress in the measurement of your bicep or thigh. In this article, we’ll cover…

Train for your type!

Customize your workouts and make insane gains The Declaration of Independence may have stated that all men are created equal, but that’s simply not true. Physically, human beings are extremely genetically diverse. Look at height. In Indonesia, the average male is just over 5 feet tall, whereas the average height in The Netherlands is 6-1!…

High Protein Foods for Bodybuilding

Protein is needed in the body for muscle building. That means that eating enough protein is important for any bodybuilder. Here’s a list of the top 20 high protein foods for bodybuilding that you can use to meet your quota of protein for the day. Beef Jerky13g per 1ozInstead of reaching for high-salt chips and…

Does Cardio Kill Gains?

Forget the ‘F word,’ bodybuilders fear the ‘C word!’ “I didn’t sign up for this.” That’s the attitude many if not most bodybuilders have about cardiovascular training.  We embarked on this journey of muscle-building to pump iron, to hear the clang of heavy weights, and challenge ourselves to lift more and more weight over time…

Ridding the World of Headaches

The dreaded headache. Migraine, sinus, cluster, stress, occular, tension, etc… They are all terrible. Some are worse than others, but again, they are all terrible. I’ve had more than a couple myself. I’ve done everything from ice, heat, cold shower, hot shower, sticking my head in a freezer, chiropractic adjustments, medication (even chiropractors will succumb…

An Interview with Lee Labrada

Interview Courtesy of Lee Labrada – You had an amazing career. Which competitions stand out in your mind? One was the IFBB Mr. Universe, which launched my pro bodybuilding career.  Back in those days, you had one shot at such a title.  If you didn’t win, you weren’t coming back the next year to compete again,…

Recipes for Healthy Holiday Treats

Do you love holiday treats but tend to avoid them in order to stick to your diet and avoided the dreaded holiday season weight gain? Do you find yourself indulging in delicious desserts but regretting it later? This time of year, homes are filled with the wonderful scents of holiday baking. Lucky for you, you…

Awesome Recipes Using Optimum Nutrition’s Whey Protein

Vanilla Protein Bars Ingredients: 1 scoop vanilla GOLD STANDARD 100% WHEY Protein powder 1 ½ cup rolled oats 6 Medjool dates ¼ cup creamy peanut butter 3-4 tbsp water Instructions: Combine oats, protein power, dates, and peanut butter in a food processor. Next, add water a tablespoon at a time until the mix comes together. Press the…

How Cellucor Fits into Any Workout Routine

Whether you are an athlete, bodybuilder, or just a workout enthusiast, what you do before and after your workout can drastically affect the results you see. There many important aspects to a strong pre-workout routine. The pre-workout routine should start before you even think about heading to gym by getting plenty of sleep the night…

Training Tips: What Is The Rest-Pause Set?

What is a rest pause set? If you’re like me, you’re always on the lookout for new ideas and techniques that can help pack more muscle mass on my frame. The irony of it is, there are some truly spectacular methods that have been around for half a century or more that have fallen into…

Blueprint to Cut

Your 12-week program to get lean and mean! Wait, isn’t this the ‘off-season?’ You guys must have screwed up, you’re thinking. Maybe you meant to post this next spring? Traditionally, bodybuilders do follow a seasonal pattern in which their physique goals mirror the climate. We tend to adjust our training and nutrition toward the goal…

The 10 Most Dangerous Pitfalls to Getting Bigger

Are You Making These Mistakes? By Lee Labrada, IFBB Pro Bodybuilding Hall of Fame inductee Copyright © Lee Labrada, Inc. All rights reserved. Competing in the IFBB Mr.Olympia is no small feat.  But try doing it at 190 pounds!  I did that very thing in the late ‘80s and early ‘90s, holding my own against…

Powerhouse Gym Berea

Powerhouse Gym Berea is the area’s only true 24-hour fitness facility – THE GYM IS ALWAYS OPEN TO MEMBERS.  The goal of PHG Berea is to offer affordable memberships, a clean, safe, and encouraging environment, with state-of-the-art equipment.  Contact: https://powerhousegym.com/berea/ powerhousegymberea@gmail.com 440-973-4441 Sales Staff Hours: Monday – Thursday: 8am – 9pm Friday: 8am – 6pm…

Volume vs. Frequency Bodybuilding

Which one is right for you? The debate goes back long before most of you were born. Which is best, volume or frequency bodybuilding? Each has legions of proponents as well as success stories, just as each has its multitude of detractors and those who sneer at its ineffectiveness. Who’s right? Which one really would…

Keep Your Head Up (Or Back At Least!)

Scientists and physicists are studying quantum mechanics and black holes in an effort to completely understand time and gravity and their relationship with each other. I’m always amazed to read this research, despite the fact that I barely understand it! While they further investigate how to manipulate the dynamics of space and time, my concern…

Weight Training for Fighters

Note: “Fighters” is used throughout this column as a general term to refer to anyone who participates in a fighting sport like boxing, kickboxing, MMA, karate, taekwondo, etc. Until the last couple decades most fight trainers prohibited their fighters from doing any serious weight training.  If they did allow lifting, it was only light weights…

5 Pec-popping chest workouts!

Pre-exhaust Pec fly machine Warm-up:                                               1 x 20, 1 x 12 Sets:                                                      4 x 15, 12, 12, 10 + 10* *10 full reps, then 10 from mid-point to full contraction Superset with Flat Smith machine press   Warm-up:                                               1 x 20, 1 x 12 Sets:                                                      4 x 15, 12, 12, 10 + 10* Incline cable crossover…

The Future of More “Personal” Personal Training

Personal training has been around for centuries. Back when the Romans were around, you better believe that the best, strongest soldiers were trained by the best of the best – the personal trainers of the Roman era. Now, personal trainers are highly regarded as people who are not only extremely knowledgeable about workouts but as…

Jermiah Brisentine

8 Week Powerhouse Gym Challenge Starting Weight: 176 lbs Final Weight: 155 lbs Starting Waist: 34” Final Waist: 31” Some people change because the pain of remaining the same becomes greater than the pain of changing.  My mind set was so powerful It felt like I could run through walls with it. Jermiah Brisentine Wigs…

Warrior Spirit in Lifting and Fighting

I’ve been fascinated by two types of fitness since I was a teenager – weight training and the fighting arts.  By weight training I mean mainly bodybuilding and power lifting.  Fighting arts covers a wide range including the traditional martial arts like karate and kung fu, sport fighting (boxing, kickboxing, and MMA), and tactical military…

Orange Creamsicle Protein Smoothie

This will definitely be a favorite in our household. It takes exactly like an orange creamsicle! The vanilla protein powder is key here to add that extra “creamsicle” taste. You could also add a bit of vanilla extract if you only have unflavored protein powder. 1 scoop vanilla protein powder 1 frozen banana 1 cup…

Dean Caputo’s Powerhouse Gym

Everyone is WELCOME, male and female, novice and elite. ALL fitness enthusiasts can feel comfort in their own environment called “Zones” as we have three separate gyms within one. The Fitness Zone is Functional Fitness for men and women, The Extreme Zone is Extreme Training for men and women and the Sports Zone is Functional…

Stop Sabotaging Your Workouts

Each and every time we head for a workout (gym or otherwise), we go with intention to make improvements.  I don’t know too many people that are performing regular exercise out who aren’t trying on some level to get better, whether it be a better physique, better health or better performance in a sport.  Better…

The best hypertrophy program!

Because bodybuilding is about building bigger muscles Decide right now, do you want to get big or get strong? This is not a trick question, and you can’t answer ‘both.’ If you train in a manner to produce maximum results in muscle growth, you will of course become stronger over time. Conversely, if your training…

Homemade Protein Bars

I chose to spice my protein bars up with coconut, but that is completely optional. You could top with chopped nuts or swirl your chocolate with peanut butter! These are chewy, hearty bars that will leave you feeling satisfied. 2.5 cups rolled oats 1-2 scoops protein powder 1 cup nut butter (almond, peanut, or sunflower)…

Chocolate Strawberry Overnight Oats Pudding

¾ cup rolled oats 1 cup Greek yogurt ¾ cup milk 2 tbsp. honey 1 scoop chocolate protein powder 2 tbsp. nut butter 6 large strawberries, sliced. Steps Blend oats, yogurt, milk, honey, protein powder, and peanut butter until smooth. Divide into two containers, cover, and refrigerate at least 6 hours. Top with strawberries. 

Mocha Banana Protein Smoothie Bowl

1 frozen banana ½ cup of almond or dairy milk 1 scoop protein powder 1 packet/scoop of instant coffee 1 cup spinach Ice Steps Blend until smooth and creamy. Smoothie should be thick enough to eat with a spoon, so you might need to add more ice. Top with your favorite toppings. Topping ideas: Almond…

​Your Ultimate Lower Chest Workout!

The lowdown on lower chest We all love chest training, don’t we? There’s a reason International Chest Day is universally performed on Mondays. After the weekend break, it’s the one body part we can’t wait to blast and pump up to mythic proportions. Oftentimes when we talk about specializing on a specific region of the…

Compound Lifts: The Key to Getting Huge!

Why compound movements are superior Which exercises build the most mass? In their quest for that answer, many aspiring bodybuilders look to how pro bodybuilders train and mimic their routines. This seems like a good idea, but more often it sets you up to fail. The way a pro bodybuilder trains today is often drastically…

The Best Supplements for Muscle Gain and Strength

To start with, there a few questions we need to ask. Are you physically active? Have you started to train and manage your diet? Are you cleared by a medical professional to take supplements? Talk to your doctor if you have a pre-existing medical condition. If you answered yes to all of these questions, you’re…

Gluten Free Protein Peanut Butter Cookies

This would be a good recipe for gluten free or lactose free athletes. I’m sure you could also substitute a vegan replacement for the eggs as well! These are extremely easy to make and make a decent amount of cookies for a small amount of ingredients. They don’t really spread in the oven, so you…

Using Wrist Straps for Lifting

What is a wrist strap? A wrist strap is a piece of nylon or leather that loops around the bar and your wrist, making it easier to keep your grip at a heavy wright. They’re common for bodybuilders and useful for powerlifters, amateurs, and other strength athletes. Wrist straps allow you to continue working on…

How Yoga Improves Powerlifting

Powerlifting asks competitors (or hobbyists) to max out their weights on three lifts: deadlift, squat, and the bench press. Pushing yourself to your max weight can be taxing and requires your body as a whole to work in harmony. Your muscles need to work together to power through the lift. Yoga can help powerlifters with…