Date: 2017-03-08 15:22:59 The hips are the driving force behind true explosiveness and power for athletes. Doing this exercise will help you unleash your true power potential since most people’s hips are abused from sitting too much which steals away our mobility and strength. FREE Guide to Olympic Lifting http://www.criticalbench.com/olympic/ #1 Muscle in the Body […]
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An industry veteran pays homage to an IFBB Hall of Famer with this timeless shoulder workout.
By Tony Estrada
In January of 2002, an elderly giant walked into Club Fit Pembroke Pines in south Florida and turned nearly every head in the facility. He had a shoulder-length ponytail and the complexion of Ovaltine. I was working as the fitness manager, and he told me he recently celebrated his 60th birthday. After having been a professional bodybuilder back in the day, he was ready to fulfill another dream: becoming a personal trainer. I asked him to come do a workout with me as an informal interview.
It turns out, I was in the presence of greatness. Harold Poole is a member of the IFBB Hall of Fame and still holds the record for being the youngest athlete to compete in a Mr. Olympia. He won Mr. Universe when he was 19 years old and became the first African-American to be crowned Mr. America. (Harold was half African-American and half German—a combination he credited for his great genetics.) In 1965, at the age of 21, he competed in the very first Mr. Olympia. Harold was the only bodybuilder to compete in the first three Mr. Os, placing second all three times. He lost twice to Larry Scott, and then to the legendary Sergio Oliva. He’s still considered to be the best teenage bodybuilder of all time.
In his prime, Harold had the kind of physique that has come back in style today. If a 22-year-old Harold Poole entered a Classic Physique competition in 2017, nobody could touch him.
During our introductory workout, it was obvious Harold knew his stuff. We traded ideas and switched back and forth on who called the next exercise. He loved the Olympic military press while I added the dumbbells. It was
Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more.
By Jay Campbell and Jim Brown
Many people stop lifting weights when they get in their 40s, believing that the Iron Game is meant for young people. Nothing could be further from the truth. The fact is, the older you get the more important weight training becomes for maintaining strength, body composition, optimal hormone levels, vitality, and overall quality of life. In this new column, our over-40 fitness experts will help you train your age. That is, wisely but with intensity and purpose. Jay Campbell is a longtime Iron Man columnist and author of the book The Definitive Testosterone Replacement Therapy Manual: How To Optimize Your Testosterone For Lifelong Health And Happiness. Jim Brown is a bodybuilding expert and trainer who has helped thousands of people achieve their goals.
Dennis: What does being sore after a workout represent? If I’m not sore in the specific muscles I trained, was my workout productive?
Jay and Jim: To us, being sore is a very useful diagnostic tool. We adjust workout intensity and volume based on current recovery ability. If training for hypertrophy, we can all agree that some soreness in the muscle trained is generally good. The more times we can train a muscle the more we can induce protein synthesis. This forces the body to change in response to current demands. Doing this over and over enables more growth to occur.
Let’s say you work legs once a week and destroy them (defined as it’s difficult to sit on the toilet). Will you recover fully in seven days? A better question is: Would you see more growth by working that muscle just enough to force adaptation? If you can do that twice a week, you should grow that muscle group faster.
In general, when
How Markus Kaulius slowly built one of the best midsections in the business.
By Mike Carlson
Markus Kaulius walks around looking like this, but it wasn’t always this way. Even though the long and lean Kaulius looks like he came out of the womb with photo shoot–ready abs, his midsection is actually a product of long-term planning and a relentless hunger for improvement.
“It is something I had to develop. I was a skinny-fat guy. Even at my skinniest—124 pounds and 6’4 ½” inches tall—I still had a belly. People would pick on me for having a belly,” he says. “Over the last eight to 10 years I have really focused on the core.”
You pick up a lot of wisdom over 10 years, and here we pick Kaulius’ brain on how he developed and maintains an industry-leading abdomen.
Training: With the help of his trainer, Jean-Jacques Barrett, Kaulius has synthesized the program shown here. He hits his abs five days a week for about 15 minutes at a time. He will choose two exercises (from a long and ever-growing list) and perform them in superset fashion.
“I always train abs first. That is one of the keys to my success. I always start with abs,” he says. “You need that quality, being able to squeeze hard enough. At the end of a workout, you just don’t have the energy left in your body.”
Kaulius’ other training also contributes to his ripped abs. Five day a week he does an hour of fasted cardio first thing in the morning. Additionally, his weight-training workouts with Barrett burn a ton of calories and focus heavily on drop-sets, supersets, and overall intensity
Nutrition: “You can’t out-train a bad diet,” Kaulius says. “‘Diet’ is my answer to 90 percent of the questions I receive. When I get asked, ‘Why am I not
When it comes to training, nutrition, and now supplements, Kris Gethin is always the first one through the door.
By Mike Carlson
PQ: “The one thing I have always loved about fitness is that you are always learning. I always say, ‘Knowledge without mileage is bullshit.’ Unless you try it yourself, you never know.”
PQ: “You should always have some type of goal that leads to the next chance to better yourself. Everyone wants to reward and overindulge, and next thing you know they need another transformation.”
Late on a recent evening, Kris Gethin returned to his house in Boise, Idaho, from 12 straight hours of travel. His day consisted of hotels, shuttles, cars, planes, and airports. When Gethin finally arrived home close to midnight, he did something very few people in the fitness industry would do.
“I sat outside for an hour even though it was dark out,” he says. “I just sat in my garden underneath the stars to get fresh air into my system.”
No social media, no late-night workout, no well-deserved beer, no Netflix and chill. Fresh air and nature has become a health priority for Gethin. Last year, Gethin—who has created and quarterbacked dozens of physical transformations for tens of thousands of fitness enthusiasts—underwent a life-changing transformation of his own. Suffering under the dark cloud of depression and insomnia, he spent six weeks with Dr. Rick Sponaugle in Florida, who helped guide him through a complete lifestyle reboot.
“I am in a really good place now. I’ve been living a much healthier lifestyle. I don’t generally stay in air-conditioned units, I eat organically, I have my weekly colonic, and I detox a lot,” he says. “My body responds better. It is easier to lose body fat, maintain muscle, and build muscle. A couple years ago I had a lot of niggling
Doug Miller is serious about bringing transparency, efficacy, and integrity to the supplement industry.
By Mike Carlson
“Necessity is the mother of invention” is a good way to describe Doug Miller’s entry into the supplement world 12 years ago. Working long hours in management at an economic litigation consulting company, the natural bodybuilding champion relied heavily on meal-replacement products to get him through long work days and tough workouts. But he’d often look at the label and think “Why?”
“At the time I was using Met-RX and Myoplex packets,” Miller says. “They had 40 grams of protein and vitamins and minerals, but the carbs were coming from maltodextrin. Why would I want a meal replacement that has post-workout carbs that will give me an insulin spike? Why would I want that for breakfast or between meals? That didn’t make sense to me.”
Miller decided to do something about it, and with degrees in biochemistry, molecular biology, and economics, it wasn’t long before he created Core MRP, a high-protein, high-fiber meal replacement that utilizes slow-digesting oat and barley fiber as its main source of carbs. Necessity, meet invention.
Over a decade later, Miller has broken free of the golden handcuffs of corporate America and Core is now an international brand with a full range of products, from sleep aids, test boosters, fat burners, and pre-workouts to four of five different types of protein. What has not changed about Core is the refusal to use proprietary blends in their formulas. All Core supplements use clinical doses of active ingredients, with each dose clearly labeled with its gram amounts. It is at the vanguard of a sea change in the supplement industry, and it is a phenomenon that helps Miller sleep very soundly at night.
MC: You were a successful corporate guy. What got you into the supplement