Amna Simmons 
1. Train the Triceps Years ago, if you had asked Larry Pacifico how to get a big bench, he’d have told you to train the triceps. This same advice applies today. This doesn’t mean doing set after set of pushdowns, kickbacks, and other so-called “shaping” exercises. Training your triceps for a big bench has to … Read more
LIFT BIG – Give your muscles a reason to grow. Don’t do endless sets, be intense. Go heavy, but don’t remain much longer than an hour. Train 3-4 days a week. Hit failure and make that last set count. EAT BIG – You must eat to grow. For gaining, take 20Cal/lb bodyweight daily. Get 30g protein per … Read more
The same criteria remain for the “CUT UP” diet. Only much smaller servings. Protein: Eat between .7-1.0 Grams/lb. of bodyweight per day. (e.g. if you weigh 200lbs. then consume between 140g-200g of protein) Carbohydrates: For energy and metabolism. Good ones are oats, rice, whole wheat bread, noodles, etc… eat between 1-1.5 grams/lb. of bodyweight per day. Be sure you … Read more
There are 4 main criteria for maintaining a healthy “GET BIG” diet. Sufficient amount of high-quality protein: I am sure you know this is the most important factor in building muscle. Muscle growth also leads to overall higher metabolism, which in turn burns fat!! The best way to get high-quality protein is through meat, fish, … Read more
When you begin the transition from beginner to advanced, you will need to incorporate some advanced training techniques. Here is a brief description of some of the most popular ones. Try to challenge yourself by putting in more exercises into your routine without using more time. Or you can try to get the same routine … Read more
You hear it all the time, “My calves are never going to grow, it’s genetics!” The problem with this statement is it’s TRUE. It’s not the genetics part of the statement that’s true, it’s the part about your calves never growing that is true. The reason for this is that the genetics argument is just … Read more
You say your bench has gone south? You want to put on more weight? Has the offense pulled everybody and run a sweep through you? If that’s your problem lad, then you’ve come to the right place. Powerlifting is a sport built around the three basic lifts the squat, the bench, and the deadlift. The … Read more
Squatting is one of the most productive if not the best exercises out there (it’s called the King of Exercises by many). It is one of the most difficult to learn as well. If you are new to this exercise, please take several training sessions practicing with an empty bar or broomstick (you can do … Read more
All reps on all exercises will be performed in the 3-5 rep range. When you can perform more than 5 reps it is time to increase the weight. Rep speed is 10 seconds positive and 5 seconds negative. On all pushing movements stop just short of locking out and begin the negative motion with a … Read more
First, let me introduce myself. My name is Jim Smith and I live in Yorktown, Virginia. I’ve been lifting for years and am always ready to experience new techniques and ideas. A little over one year ago I discovered odd objects and let me say things have never been the same. I’ve been training iron … Read more