Plan On It: 4 Goals You Should Have For 2013, And How To Get There

When was the last time you gauged your strength with a bodyweight endurance test? Bring your body back in 2013 by working toward these classic goals.

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by John Paul Catanzaro Jan 03, 2013

Strength athletes are creatures of habit. They do the same thing day in and day out: go to the gym, lift things, put them down, go to work, go home. Ingest this much of that macro before you do the other thing. Along the way, they get big, they get strong, and sometimes they get bored.

So how do you cure boredom? Set a challenge! Just for something different, forget about adding more weight to the bar. In fact, forget the bar altogether. Set a challenge that involves only your body weight. It will work your upper body, lower body, and core, and increases your muscular endurance along the way.

Endurance? Don't scoff. Life is not always about a quickie, and we're not talking about running a marathon here. If you accomplish these four strength-endurance goals by the end of the year, you can expect a leaner body, added muscle mass, and improved low-back health for your efforts.

The challenge has been set!

Rising Star: Fitness Model Jeff Seid Talks With Simplyshredded.com Quick Stats:

Rising Star: Fitness Model Jeff Seid Talks With Simplyshredded.com

Quick Stats:

Age: 18
Height: 6’0 – 183 cm
Weight: 185 lbs. 84 kgs

WBFF Bikini Pro Laura Michelle Prestin Talks Simplyshredded.com

WBFF Bikini Pro Laura Michelle Prestin Talks Simplyshredded.com [Updated 2012]

[轉貼] Lean Machine: Cover Model Ben Booker Talks With Simplyshredded.com

Lean Machine: Cover Model Ben Booker Talks With Simplyshredded.com

How did you get started with bodybuilding?

In high school I had to lift for sports but never got serious about lifting until I got in a wreck and broke my back three weeks into football season of my senior year. After about 2 months of bed rest, and 3 months of rehabilitation I began to lift weights to regain some strength. Missing all sports in my senior year, the first thing that I was able to do was bench press. I was 135 pounds when I got out of bed rest and 165 when I graduated. It was during college when I met a guy in the weight room that looked how I wanted to look, so I asked him for his workout. He gave me a bodybuilding book that I read and got his workout out of, it was called “Big Beyond Belief”. I have been on this same program now, on and off, ever since my freshman year in college.

It wasn’t until about 3 years ago, though, that I started combining the nutrition and supplementation that has sent my bodybuilding success through the roof!

[轉貼] Beast Mode: Fitness Model Simeon Panda Talks With Simplyshredded.com

Beast Mode: Fitness Model Simeon Panda Talks With Simplyshredded.com

Quick stats

Age: 26
Height: 6’1” – 185 cm
Weight: 230 lbs. – 104 kgs

Gym Class: The Top 10 Most Common Training Mistakes And We Show You How To Fix Them

Gym Class: The Top 10 Most Common Training Mistakes And We Show You How To Fix Them

Get out your workout logbook and tighten up your wrist straps as we count down the 10 most likely derailments of your training progress and explain how to avoid them. Class is in session.

Featured Model: Luke Guldan

[轉貼] The Ultimate Bulking Guide For Maximum Muscle Gains – Written By Chris Martinez

The Ultimate Bulking Guide For Maximum Muscle Gains – Written By Chris Martinez

During off-season dieting, we’re almost 100% certain that you have been down multiple avenues looking for the most efficient way to build muscle mass while trying to avoid excess fat gain.

A lot of us have made mistakes, some of us have gotten results out of spite, not because what we did was optimal, some of us have just flat out tried everything and are still scratching our heads in confusion.

[轉貼]50 Rules Of Fat-Burning: Simplyshredded.com Collects The Strongest Clinical Research From Around The World

50 Rules Of Fat-Burning: Simplyshredded.com Collects The Strongest Clinical Research From Around The World

Whatever your doing must not be working. Why else would you be reading this?

You swapped fried chicken for grilled and your treadmill is finally getting more attention than your TiVo. But your body isn’t quite where you want it to be. Don’t worry: Your bag of fat-burning tricks isn’t empty yet. We’ve collected 50 comprehensive tips, all backed by more science than a NASA shuttle launch. By the time you’ve incorporated these fat-burning gems, we’ll have 50 more for you. But by then, you probably won’t need them.

健身計畫筆記

一般健美選手都是把減脂期錯開

先用高強度的訓練+高營養飲食長肌肉之後

再用中強度訓練+有氧，維持肌肉消去脂肪

[轉]The ULTIMATE Super-Set Routine, Greg Plitt Style workout

The ULTIMATE Super-Set Routine, Greg Plitt Style workout

Hi guys, please give some feedback on this workout routine. I've spent a lot of time working on it, so I hope you enjoy it.
Every Day is another workout, except for Saturday and Sunday. Cardio can be done in the morning, or after post workout. Abs should be done after post workout. Enjoy this routine!
~Solarwile

GREG PLITT Workout

BIO

"My grandfather was pro in two sports (baseball and ice hockey), and my father got drafted to the NY Mets, so as soon as I was born, I was playing competitive sports."

Greg's natural ability to excel extended beyond high school. As a graduate of West Point Military Academy, he was immediately commissioned as an officer with the Army Rangers and served 5 years for our country. Greg learned early on about the benefits of working-out in relationship to performance.

TESTIMONIAL

"Being a member of the MET-Rx® team is a true honor for me and I am extremely humbled about joining their ranks. Imagine having the best training partner next to you in the gym, a partner that has proven its name time and time again and is the standard that all others try to match up to in the fitness world. Imagine the wealth of knowledge that is added to your training program and the back end growth that comes in between workouts. Imagine being part of something greater then you can ever be. If you take off on a journey by yourself you will get only so far, but when you join up with a team of professionals and embark the same journey, you will find your growth is leaps and bounds further than ever you could do on your own. They say champions come in pairs of two as they battle each other into perfection. MET-Rx is my partner in this race of life and I am closer to perfection and conquering my goals than ever before due to this marriage."

Nigel St Lewis's Routine workout

Monday:Legs/Calves/Biceps

Squats: 5 sets × 12/15 reps
Leg Press: 5 sets × 15 reps
Walking Lunges: 5 sets × 30 reps
Leg Extensions: 5 sets × 12/15 reps
Standing Dumbbell Curls: 4 sets × 12 reps
Seated EZ Bar Curl: 4 sets ×15 reps
21′s. Using EZ Bar: 3 sets

Lazar Angelov's Workout Routine (轉載)

(轉載 From http://www.cutandjacked.com)


1st Day:Chest/Abs

Flat Bench: 4 Sets × 8 Reps
Incline Bench: 4 Sets × 8
Decline Bench: 4 Sets × 8
Pullovers: 4 Sets × 12
Hammer Press: 3 Sets × 12
Dips: 3 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raises: - 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure

Burn Fat Faster With High Intensity Interval Training

High-intensity interval training (HIIT) is a form of cardio created to burn more fat and boost metabolic rates higher in a short period of time.

HIIT Sessions should consist of a warm up and stretching period followed by the 9-20 minute HIIT and a cool down and stretching period. You can be really creative with your HIIT workouts since running is only ONE of the options to perform HIIT. I suggest, jump rope, heavy duty rope, parachute sprints, cone sprints, box jumps.

OUTSTANDING ABS (M&F)

OUTSTANDING ABS

Stan McQuay is not a gambling man. Well, at least not since he bet his way into his first contest in 1997, the ABA California Natural Championships. After finding a flyer for what they assumed to be some local "best body" contest, the 24-year-old Stan and his buddies placed a wager between them as to who did, in fact, have the best physique in the group. Once they realized the ad was for a bodybuilding contest, his buddies kept their distance. Stan, however, kept the bet, and we suppose he won the wager because we know he won the show. Jimmy Peña, MS, CSCS

17 Burning Questions About Training and Nutrition, Answered

17 Burning Questions About Training and Nutrition, Answered


What Happens When ...
In the world of health and fitness, old wives' tales and gym lore are oft repeated, chfiaapter and verse, as hardcore fact. Opinions are bandied about as truth, and legend is taken as history. Health clubs are home to more speculation than the pork bellies market. And that's just the way it's always been. Until now.Shawn Perine

7 Tips for Sharp Abs (M&F)

7 Tips for Sharp Abs

Training abs is easy. Training them right, and supporting their development... not so much.

We've given you more than a few solid ab routines to help get your midsection looking sharp over the years. Now, here are seven tips to make sure you don’t inadvertently become your abs worst enemy:

1) Don’t eat fast-digesting carbohydrates. Fast carbs spike insulin, which halts fat-burning and boosts fat storage, particularly on top of your abs. Carbs to avoid are white bread, white potatoes, regular sodas, sports drinks, table sugar, etc. Instead, choose whole-wheat, rye or sourdough breads, oatmeal, sweet potatoes, fruits, vegetables, quinoa, legumes and brown rice. One exception here: You can eat fast-digesting carbs right after workouts when they’ll be put to work boosting muscle recovery and growth. 

Muscle and Fitness 2012年的運動計畫