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…
An Interview with Dave Palumbo
How did you start bodybuilding? I was a long distance runner in high school and college and after I was done with being as skinny as possible to be the best runner possible; being the extremist I am at heart, I decided to go in the other direction. I wanted to see how much muscle…
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 Ways to Burn Fat Fast
There are many reasons people want to burn fat, whether it’s for medical reasons or just to feel better about themselves. Burning fat can seem challenging, but there are so many ways that you can support your desire to burn it off. Stay Off the Scale The scale can be super misleading when it comes…
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…
Bodybuilding Posing
Do it right and show your physique off at its best! You’ve got the physique – but can you show it? So you’ve decided to compete. That’s great! I urge all bodybuilders to give themselves the gift of competing at least once. It’s the best way to see exactly what your physique looks like with…
Preparing for the Fight
Knowing the steps to take in the early stages of a developing fight can be the key to avoiding or surviving the fight. Physical confrontations occur on a wide spectrum from minor to life threatening. At the lower end of the spectrum is the “Hey, you just spilled my beer. What are you doing to…
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…
New Year, New Goals
As it is already well into the start of the new year, it is the time for setting new goals!! As women, we often put everyone else’s needs ahead of our own. As a mom of five, I understand this but I cannot stress enough, for you to be the best wife/mom/friend/employee you can be, you have…
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…
Lisa Arnold: IFBB Physique Pro
Age 47 Married for 25 years with 5 boys ages 21,21 20, 16, 14 Pediatric Nurse I started lifting about 15 years ago as an effort to get stronger to care for one of our boys with special needs. I fell in love with weights and haven’t looked back! It has always been my favorite…
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…
Berry DeMey’s Story
This story was adapted from Berry’s ebook, the DeMey88 Method. How It All Began I was just a kid, and I was hiking with my father and brother through theDutch pastures. My father often took long walks, and this time he took mybrother and me along. That day would be one of the most important…
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…
Blueprint to Mass!
2020 has been the most topsy-turvy year the world has seen in many decades, yet one thing remains constant for we bodybuilders. It’s the fall, and that means it’s time to put the tank tops and shorts away, stop worrying about your tan and being cut up, and shift your focus toward building some fresh…
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…
6 Routines for the best back you can build!
If you don’t want to have a great back, you should. Though you can’t see it looking in a mirror, trust me that it a wide, thick back sets you apart from the crowd like little else. You should want to be just as muscular and impressive from the back as you are the front.…
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…
How To Build Glutes At Home
A glute building workout plan you can do in the gym or at home. Very often I’m asked for a glute building workout plan. For better or worse, one of the things I’m most known for is my ass. I was the first pro bodybuilder to bring striated glutes to the Olympia stage. Since then,…
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…
Old School Bodybuilding
Does it still hold up in 2020? You hear the arguments all the time. Cranky old bodybuilders insist everything was better back in their day, while the younger crowd is certain things are superior today in every way. Who’s right? The only way to settle this is to break it down. Training then If you…
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)…
Protein Granola Recipe
4 cups rolled oats 1 cup whole almonds 1 scoop protein powder 1 cup dried cranberries 2 tbsp. ground flax seeds 1/3 cup honey 1/3 cup vegetable oil 1/3 cup brown sugar 2 tsp. vanilla extract 1 tsp. cinnamon ½ tsp. salt 1 large egg white Steps Preheat the oven to 275F and line a…
High Protein Cheesy Garlic Bread
This was a fun recipe to make. I highly recommend mixing the dough with your hands to activate the gluten in the flour – it started mixing so much better after I switched to using my hands rather than a spoon. I used a full 5 tsp of water to get it to the right…
Egg White Oatmeal
½ cup rolled oats ½ cup almond milk 6 large strawberries, chopped 2 tsp. honey ½ tsp. vanilla Pinch of salt 3 large egg white (1/3 cup liquid egg whites) 1 tbsp. peanut butter Steps Heat oats, almond milk, 1/3 cup water, honey, strawberries vanilla, and salt in a small saucepan. Bring to a boil…
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.
Can You Really Turn Fat into Muscle?
The short answer is no. Muscle and fat are like oil and water; they don’t mix. The reality is that you need to burn off fat and grow the muscle tissue you already have. So, let’s talk about what you can do to lose that fat and build the muscle you want. Losing fat requires…
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…
M&M Cookie Protein Balls
These might look silly, but they are my favorite! So delicious and easy to make. I couldn’t find mini M&Ms, so I used normal M&Ms and pulsed them in a food processor to make them smaller – still tasted delicious! I was surprised at how filling these are, too. 2 ½ cups oats 1 scoop…
Protein Fudgesicles
1 ½ cups coconut milk 1 ½ scoops protein powder 1 tsp coconut powder Steps Blend until smooth. Fill your popsicle mold and freeze for 3-5 hours.
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…
Frozen Strawberry Lemonade with Protein
1 cup sliced strawberries ¼ cup water 1 scoop protein powder 2-3 tbsp lemon juice 1 ½ cups ice Sugar or sweetener to taste Steps Blend to the consistency of a slushy. Add sweetener if desired.
Pina Colada Protein Smoothie
1 cup coconut milk ½ cup pineapple 1 scoop vanilla protein powder ½ cup ice Steps Combine and blend until smooth.
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…
How to Get Shredded
Step 1: Clean up your diet When people ask me how to get shredded, they seem disappointed when I tell them to start eating clean. They were hoping they could get sliced and diced by taking a drug or an OTC supplement. Those do work, but only to an extent. If your diet isn’t on…
Mocha Protein Shake
½ scoop chocolate protein powder 1 scoop vanilla protein powder 6 oz brewed cold coffee 6oz unsweetened almond or dairy milk 1 cup ice Steps Combine and blend until smooth. Adjust ice and milk to find your desired consistency.
Chocolate, Coconut, and Caramel Protein Shake
¼ cup coconut milk ½ cup almond or dairy milk 2 scoops protein powder 1 tbsp. unsweetened coconut flakes 1 tbsp. caramel sauce 1 ½ cups ice Steps Combine and blend until smooth. Garnish with toasted coconut, chocolate chips, and extra caramel sauce.
Creatine for Women
Creatine is a highly controversial supplement for many people – but it shouldn’t be! Creatine is a perfectly safe supplement with a long list of tests and evidence behind it. It is not a steroid and it is not actually banned from competition – so you don’t have to worry about using it in them…
Banana Pancakes
This recipe is delicious! It only makes about six pancakes, so it’s more of a one or two serving recipe. It’s easy to make, too. Just throw everything in a blender on low. Make sure to break down the bananas and you’ll have to stop to mix the batter in between bursts of blending. Top…
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…
Blueberry Chocolate Coconut Smoothie
1 cup coconut milk ¼ cup chocolate protein powder 1 cup frozen blueberries 1 banana 1 tbsp. almond or peanut butter 1 tbsp. unsweetened cocoa powder Steps Combine and blend until smooth.
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…
