Are you a Competitor or Poser?

poser noun 1: One who attempts to appear to be something they’re not: wannabe 2: A person who is not what he or she pretends to be: impostor Unfortunately, it’s now in vogue to call yourself a competitor, whether it be in bodybuilding, physique, bikini, or whatever other “physique” class the sanctioning bodies currently have or decide to add. It’s not uncommon to see a national qualifying show with 200 to 400 competitors as opposed to 70 to 100 up to 10 years ago. Some may argue these watered down shows with only a few competitors worth watching is a good thing, but they are obviously a part of the participation trophy generation. Don’t get me wrong. I do not think you have to look li

Mutuality of Values

Who you surround yourself with directly affects every outcome in your life. "There's only one proper basis for choosing friends and that is mutuality of values. Most people exercise no discrimination in terms of thought or values in defining any relationship that they might be involved in or about to be involved in, whether it be the choice of a boss, a friend, a lover, associates at work, whatever. That which guides me is my rational self-interest, and the only reasonable way -- the only rational way -- in the realm of friends, to make a choice is through mutuality of values. How could I possibly share anything if we didn't share the same values?" - Mike Mentzer

The Romanian Deadlift

Some use the names Stiff legged deadlift (SLDL) and Romanian deadlift (RDL) interchangeably, which is a mistake because the two exercises are very different. However, both exercises do target the same muscles which are the glutes, hamstrings and low back, commonly called the posterior chain. One of the primary differences between the RDL and the SLDL is that the RDL works the spinal erectors statically, because there is no movement in the spine during the exercise. In contrast, the SLDL works the spinal erectors more dynamically because of the rounding and un-rounding (flexion and extension) of the low back. The result of this movement is a great deal of undue stress on the low back. I am

10 Reasons to eat more Saturated Fat

A fatty acid is a molecule that is made up of a chain of carbon atoms. These chains can vary in length from 1 – 24 carbons. Fatty acids are given their names based on how long the chain is and at what position the “unsaturation” occurs. If the fatty acid is saturated then the carbon chain length determines the name. What is a saturated fat? Each carbon atom in the fatty acid chain has room for two hydrogen molecules, except at the end where it has room for three. A fatty acid possessing two hydrogen atoms for every carbon atom in the chain is said to be saturated. A fatty acid missing two or more hydrogen atoms along the chain which causes double bonds between carbon atoms is said to b

Were 1990's Bodybuilders better than Today's?

Were bodybuilders better in the 90’s than they are now? In order to answer this question, we must first define some of the common terms used to describe bodybuilders, e.g., symmetry and proportion. Symmetry is probably the most misused word describing a bodybuilder’s physique. Many people mistakenly use it interchangeably with proportion, which is a pet peeve of mine. Because symmetry and proportion are frequently used together, their true meanings have been skewed. And quite frankly, many people are just too ignorant out of sheer laziness to know the difference. But, I guess it’s too much to ask for the average bodybuilder or enthusiast to know the difference, when the National Physique C

Dorian Yates

Six time Mr. Olympia Dorian Yates, "The Shadow", changed the path of professional bodybuilding in the mid 1990’s by bringing outrageous size and proportion along with superb conditioning. He earned the nickname, The Shadow, because he would go long periods of time out of the public eye, e.g., turning down interviews and public appearances, only to show up out of nowhere to compete in major bodybuilding contests. Competing and winning his last Mr. Olympia in 1997, most believed at the time he could have kept on wining for at least a few more years, but retired due to a torn biceps and triceps. The later occurred 3 weeks prior to his last Olympia victory. Originally popularized by Mike Mentz

The Law of Cause and Effect

"Thoughts are causes and conditions are effects. Your thoughts are the primary conditions of your life. Everything you are or ever will be, will be a result of the way you think. If you change the quality of your thinking, you change the quality of your life. The change in your outer experience, will follow the change in your inner experience. You reap what you sow." Brian Tracy – Maximum Achievement

The Warm-up

Did you know, along with anything having to do with weight training, the warm-up is highly debated. Although everyone has individual needs and responds in different ways there are universal training principles that correspond to physiological truths that are necessary for safe, rapid gains. Warming up before training intensely is one of those principles. There are many ways in which one can effectively warm-up, and each person needs to find out what works best for them. Keep in mind a warm-up should never hinder your workout. If you’re breathing hard and or sweating profusely, you’re going too hard, e.g., Running is not an effective warm-up for weight training. Use a warm-up to: Increase

Squat Rx

Did you know that despite its popularity and efficacy, most people perform the squat incorrectly? They do not seek proper instruction, or if they do, it’s from the local gym rat that calls himself a coach, who’s never sought instruction himself. The barbell squat is one of the most frequently prescribed, as well as used, exercises for many good reasons. Not only is it a supreme exercise for strength and hypertrophy for powerlifting and physique competitors, Its bio-mechanically and neurologically similar to a wide array of athletic movements, which makes it an ideal core exercise for enhancing athletic performance. Performing the squat typically begins with the lifter standing with the hips

Fats, cholesterol, and your health Part I

True or False? Eating too much fat will make you fat. Eating too much saturated fat causes heart disease. Polyunsaturated fats like soy oil, corn oil, and safflower oil that you buy from the grocery store are good for your health. If you’re trying to eat a healthier diet, you should choose margarine over butter. Lard is a saturated fat. Hydrogenated vegetable oils that are found in tens of thousands of processed food products, are good for our bodies. Fats should be limited to as little as possible for health reasons. Cholesterol and saturated fat cause cardiovascular disease. All are false Is it a fat or oil? To put it simply, they’re all fat whether in liquid form or solid. We tend to refe

Fats, Cholesterol, and your Health Part II

Many studies touting the evidence for the lipid hypothesis have recently been shown to be severely flawed. The few studies that do indicate a correlation between fat reduction and a decrease in coronary heart disease mortality also document a concurrent increase in deaths from cancer, brain hemorrhage, suicide and violent death. [12] Says Anthony Colpo in “LDL Cholesterol: Bad Cholesterol, or Bad Science”: “The concept that LDL is ‘bad cholesterol’ is a simplistic and scientifically untenable hypothesis. Independent thinking practitioners must look at the readily available evidence for themselves, instead of relying on the continual stream of anti-cholesterol propaganda emanating from ‘healt

Martyr or Competitor

When one makes a sacrifice, he gives up something of greater value for something of lesser value. If you exchange a quarter for a dollar, it’s not a sacrifice. If you exchange a dollar for a quarter, it is. If dieting and training for a competition is a sacrifice to you, then you are saying, “I’d much rather eat junk and be the average guy, but I’m training and dieting to be a competitor instead.” It is a contradiction to say you’re making sacrifices to be the best at what you love to do. Stop acting like martyrs and act like competitors.

Rest-pause, crank up the Intensity

Outside of the slight differences in the God given genetics we’re given, e.g., bone structure, muscle belly length, insertion points, hormone levels, blood type, muscle fiber number, and muscle fiber type, we’re anatomically and physiologically the same. If this weren’t true, doctors couldn’t perform surgery, or prescribe medication for specific reasons. The same holds true when training for a specific outcome, e.g., strength, size, or endurance. The specificity of productive exercise is essential; the specific stimulus needed to stimulate muscular size and strength requires high intensity training. This is a universal training principle that affects everyone without exception that most trai

Ayn Rand, Reality

"We can evade reality, but we cannot evade the consequences of evading reality." - Ayn Rand

Top 11 Tips to feel and look better for the Summer

I know, I know, who makes an article with 11 tips and not 10. Well I had a hard enough time getting down to the top 11, and felt there was nothing else to cut. Anyway, summer is upon us, and you feel you're not looking or feeling your best. You want to get in shape, but like most you’ve put it off again and again since January. The following are some changes you can make that will not only improve your look in a hurry, but your health as well. Everything on this list is designed to optimize your metabolism and turn you into a fat burning machine. 1. Go Organic through your local farmer Try to purchase and consume only 100% organic foods and grass fed livestock. Organic foods and grass f

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