Category: Featured



Glute Bridges on the Balance Pad

Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make this exercise more difficult, keep your arms off the floor. Exhale and push into your heels, lifting your buttocks off of the floor. Your neck and shoulders [...]

Non-Linear Periodization Of Joe Ohrablo

Non-Linear Periodization Of Joe Ohrablo

Workout Description Joe OhrabloFirst off, let me say, that I was influenced by both Dr. Joe Klemczewski and Layne Norton in creating this routine. The basis behind non-linear periodization is to cycle one week of one particular style of training with another. In most cases it has one alternating powerlifting workouts focusing on compound movements, [...]

Chin to Chest Stretch

Sit upright on a ball or chair with your feet shoulder width apart. Arms are relaxed with your hands resting on your thighs. Tuck your chin gently toward your chest. Turn your head slightly to the left until you feel a slight stretch. Hold for 10-15 seconds. Repeat to the right side, holding for 10-15 [...]

Fact Sheet:Tendonitis

Fact Sheet:Tendonitis

 How tendonitis occurs. A tendon is the end part of a muscle that attaches the muscle to the bone. The normally very elastic and soft muscle tapers off at the end to form the much more dense and stiff tendon. While this density makes the tendons stronger, the lack of elasticity of the tendon and [...]

Routine For Power Pump

Routine For Power Pump

Workout SummaryMain Goal:Build MuscleWorkout Type:SplitTraining Level:IntermediateDays Per Week:3Equipment Required:Barbell, Dumbbells, EZ Bar, Machines, OtherTarget Gender:Male & FemaleAuthor:Jim BrewsterWorkout Description Even though I’ve been in bodybuilding since 1980, my thirst for knowledge never ceases. I’m a Certified Personal Trainer and a Certified Sports Nutritionist, I’m known as something of a “training expert” yet my desire to [...]

Training Routine For Super Toning

Training Routine For Super Toning

 Warm Up. The first part of any training routine is the warm-up, it should increase the heart rate, blood pressure, oxygen consumption, dilate the blood vessels, increase elasticity of the active muscles, and increase the heat produced by the muscle groups to be used during exercise.A proper warm-up consists of two phases:     A graduated [...]

Superman on the BOSU

Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor. Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and [...]

Torso Rotation on the BOSU

Stand upright on the top of the BOSU. Your feet should be slightly apart, arms out to the side and shoulders down. Inhale, then exhale and twist from the waist to one side. Slowly return to the start position. Repeat to the other direction. Your hips should remain facing forward at all times. Repeat 3-4 [...]

Knee Extensions

Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a good amount on tension on the exercise band. Inhale and lift the foot slowly, resisting against the band, until your hip and knee are at approximately 90 degrees. Exhale [...]

3 Secrets for getting Big

3 Secrets for getting Big

 Prisoner of Bad Genetics? My genetics were brutal. Research into natural bodybuilding reveals that the larger your bones are, the more muscle mass you can generally pack on. If I would have known that reality back in 1984, I might have stopped lifting on the spot. I have tiny wrists and fingers, small ankles, and [...]