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USPlabs Blog

  • Modern PROTEIN Triple Berry Pancakes

    It resembled oatmeal, or eggs…cheese maybe?  This has been the result of just about every protein pancake attempt.  Half of the failed breakfast was stuck to the cast iron, and the other portion was… almost palatable… choke-down-able, with ... read more
  • Affordable Supplement Stacking

    By 6am each morning my inbox is packed tighter than the line outside Wal-Mart on Black Friday.  The inquiries are split between sponsoring the next greatest selfie aficionado and what’s the best stack for ‘this’ or ‘that’.  Although s ... read more
  • Awesome Abs Circuit- No Crunches!

    Let’s assume by now you realize that your six pack (or lack thereof) is mostly determined by two things – genetics and diet. Let’s also assume that you understand crunches (or any direct ab training) won’t crunch away fat from your midsect ... read more
  • Caramel Cookie Modern PROTEIN Cookie Bars

    It tastes like candy, gobs of caramel paired with melted chocolate on top a melody of buttery cookies.   This is good… really good… but it leads me to the following question: Is candy the epitome of sweet-infused greatness?  Maybe it’s my inn ... read more
  • Chest and Back Workout | Push/Pull Protocol

    Have you ever tried a push/pull workout routine for your chest and back? Training chest and back together on the same day can provide some unique benefits in comparison to a traditional bodybuilding split where chest and back are trained individua ... read more
  • ModernPROTEIN Recipes: Protein Coffee Cake

    I recently read (skimmed and looked at the pictures) a blog regarding how Americans eat basically dessert for breakfast; and while this may be true in some sense, I honestly do not consider Lucky Charms a dessert.  If you’re going to eat dessert, ... read more
  • How to Dominate Your Diet in College

    How to Dominate Your Diet in College Mike Roussell, PhD The combination of unlimited dining hall buffets, a meager food budget, lack of access to anything other than a machine with the proficiency to undercook hot pockets, and more kegs than egg ... read more
  • Modern PROTEIN Recipes | Protein Cupcakes

    Today I celebrate 3 weeks sober, no not from alcohol, although I strongly discourage the mix of booze and barbells.  I haven’t touched anything glazed, fried or frosted for 21 days, well until today but I was celebrating so it’s alright.   I ne ... read more
  • Bench Press Aesthetics

    “How Much Ya Bench?!”   I think I get this question almost 5 times a day at local facilities, and it never seems to get old. When it comes to the fitness industry there are very few muscle groups that really develop some clout… Legs ... read more
  • 4 Little-Used Yet Highly-Effective Arm Exercises!

    We are creatures of habit. We eat the same foods, watch the same shows and do many of the same things at the same time… Quite often these habits are very positive, such as your pre-determined gym time, meal prep, etc… However, when it comes t ... read more
  • How to do Intermittent Fasting

    Intermittent Fasting (IF) is one of the hottest fat loss methods in fitness but like most trends fasting has been around for centuries. Upwards of 14% of adults in America have reported fasting to drop fat. In this article I’m going to give you a ... read more
  • How To Increase Grip Strength

    So, you want to build vice-like grip strength? Well, you’ve come to the right place. Incorporate the following grip strengthening exercises and principles into your training and before you know it you may be able to crush an empty soda can wit ... read more
  • The Complete Package - Bikini Training

    Its 10:05pm Thursday evening the night before one of the biggest shows of my bikini competition career.  I’m laying in my hotel room covered in pro tan, reflecting on how far I’ve come since 2012. What brought me here??? What keeps me going da ... read more
  • The Forgotten Front Squat

    The Squat is known as The King of All Exercises and with good reason. As the old saying goes “If you aren’t squatting, you aren’t training.” In this article, we’re going to cover what very well could be the most effective, yet forgotten ... read more
  • The Complete Physique Package

    Bringing the complete package to the stage is more crucial now than ever before.  With the Men’s Physique division introducing Classic Physique, this division is more popular than ever.  With popularity comes intense competition.  In this column ... read more
  • Your First Powerlifting Meet

      So your social media pages all say you’re aspiring… You’ve been running programs and doing mock meets, getting gym PR’s and gym totals but let’s face it… You can’t be a true powerlifter unless you’ve stepped on the platform.  ... read more
  • How To Get Tank Top Shoulders

    Want to look amazing in a tank top?  Of course you do, who doesn't? Now, you’ve got to get it right as any old tank certainly will not do, but it’s one of the few accepted ways to show off your shoulders and pythons and not be an abso ... read more
  • A Diet Anyone Can Do

    Summer is a great time of year. Great weather, friends, and family but unfortunately food can be an issue. BBQs and large gatherings are generally full of less than physique-friendly meals and drinks. But just because you are trying to stay on tra ... read more
  • Chest Workouts For Mass - Part 2

    In Part 1 of The Chest Bomb: Chest Workout For Mass, we showed you some unique variations of chest exercises and exactly how to do them to recruit as many pec fibers as possible and force those bad boys to respond with growth! Between Part 1 a ... read more
  • Modern Workout Stack

    Summer is for blockbusters… Fight scenes, explosions, and the struggle between good and evil… it’s a full blown ABpocalypse! You’ve either mutated from man to beast or are sitting on the sidelines in your sleeveless T perspiring your las ... read more
  • Chest Workout For Mass - Part 1

    Summer is unofficially here, which means it’s a great time for awesome chest workouts. Of course, spring, fall and winter are also great times to train for more pec mass, but hey, any excuse will work, right? The Chest Bomb Workout - 8 Weeks ... read more
  • Ultimate Beach Pump Workout

    Sun's Out, Gun's Out I know when I’m outside letting my buns bake in the chilly breezed upstate New York sun, swole is king on the beaches and in the streets!  With the more consistent warm weather, sunshine and longer days its needless to say ... read more
  • Biceps Exercises For Mass

    “My biceps are too big!”   These are words that have been spoken by nobody in the history of time. Therefore, we bring you more biceps training as part of our “Instant Training Tips” series – information that’s designed to be ... read more
  • Simplifying Exercise

    Exercise is Simple Let’s be honest, exercise is simple and only made to sound complicated by the industry so it can sell poor grade services at exorbitant prices. That will offend many but then again I haven’t been in this industry to make f ... read more
  • At Home Chest Exercises | Without Weights

    Bodyweight Chest Exercises | Best Pushup Variations   Please, tell us that your chest workouts aren’t just rolling to the gym on National Chest Day…err Monday and hitting up bench press, incline dumbbell presses, then flyes! Don’t g ... read more
  • Keto Diet for Beginners

    Going keto to get lean and enhance workout performance is one of the hottest trends in fitness. Despite its current popularity, high fat/very low carbohydrate diets have been around for centuries and there are decades of science supporting their ... read more
  • Calf Exercises For Mass

    When Tempo Is King For Calves   The calves are leg muscles which are notorious in many strength training circles for being stubbornly resistant to growth. As with any muscle group, genetics play a role. However, a key to calf training is ... read more
  • Recovery Training for Lifters

    You unrack the bar...  the weight digs into your traps in that familiar divot on your shoulders and you begin to brace. Your hips go back. Core tight, chest broad... and then you hit the stick.  The eccentric range begins to feel week and l ... read more
  • Ab Exercises For Men

    Three Ab Exercises For Men That You Must Try!   When it comes to developing pro level abs, crunches and oblique twists are likely not going to cut it – even if your bodyfat is low. For this reason, it is often necessary for you to go far ... read more
  • Supplement Stacking For Summer

    I spent most of my adulthood landlocked in Colorado... only a breezy 15-hour drive away from the nearest ocean-side beach.   A beach-body was synonymous with a rec-center-pool-body, but for some reason that doesn’t have the same marketing effe ... read more
  • Jack3d Of All Trades | Day 4

    If we were to talk superiority within the workout world, I’m sure a lot of Strength coaches, myself included, would turn to you and say that “Squat is King” and no other movement really tackles the core’s sequencing; however, if I were to cha ... read more
  • Pro Tips | Leg Day

    When a guy has skinny legs. Girl #1: "Your boyfriend has chicken legs…" Girl #2: "So what? Who cares?! I love him!!"   The above appears in the Urban Dictionary under “chicken legs”.   The internet doesn’t lie, so if you’re sp ... read more
  • Shamrock No Bake Cheesecake Recipe

    If this is all the information I gave you, would you know exactly what I was talking about? 1/2 cup of brown rice 1 cup of broccoli And 8 oz of plain, dry chicken breast...   Less than 400 Kcals... Just another meal to keep you on the fit ... read more
  • Jack3d of All Trades | Day 3

      An athlete, whether performance or cosmetic, can only be good as his or her overall symmetry in both strength and structure. Fortunately for some, and unfortunately for most, that means one key item… Legs! Without a strong foundation, bot ... read more
  • Pro Tips | Shoulder Day

      “Never trust a man with a weak handshake or narrow shoulders.”   A strong presence is more than self-inflated confidence.  Hard work and unbreakable ethic has much more value than words of whimsical proportions.  Beyond the r ... read more
  • Diary of a Cereal Eater

    If you're anything like me, you've probably scrolled through your social media accounts only to come across literally MILLIONS of pictures of donuts, pancakes, cereal, ice cream, and "no-no" foods plastered over various fitness accounts. A few year ... read more
  • Jack3d of All Trades | Day 2

      Like any good program set up… one cannot live on posterior chain work alone (I wish though…). Balance is key both Upper and Lower extremity, Anterior and Posterior... For not only the strength world but for the physique world as a whole ... read more
  • Pro Tips | Back and Bi Day

      Back and bi’s go together like burgers and fries.  A marriage of two entities that are beautiful in their own, but put together creates a masterpiece.  Many view the deadlift as the cornerstone to a thick back, and pretty much the sol ... read more
  • Hybrid Athlete Nutrition | Quick Mass

      When asked of a diet plan for an individual concerned with both mass development and improving maximal speed and agility it is quite clear we are entering a veritable minefield where balancing complex training demands with nutritional support ... read more
  • Jack3d Of All Trades

      Let’s face it… Everyone wants to look good but the science and origin of Bodybuilding came from necessity. Whether it was the need to be stronger and faster to feed the village or protect your family, Bodybuilding was derived from athle ... read more
  • Pro Tips | Chest and Tri Day

      Monday may be international chest day, but today there should be at least a single bench open to get some quality pressing in.  Chest day often gets treated as “find as many angles of bench press to do” day:  However, as stated in ... read more
  • Lift Like A Girl | The Plan

      Without any experience at all, not even knowing what it entailed…I had a drive to do something more and to accomplish a goal. I wasn’t great at one specific thing but I was focused on a goal and determined to reach it. I strongly believ ... read more
  • Pro Tips | Bro Tips

      Visit just about any bodybuilding forum and you can search the EncyBROpedia on just about any subject.  You want to know what rep range builds the biggest cuts? You got it.  How many scoops of protein should you digest post workout? “Yo ... read more
  • Hybrid Athlete | Jack3d Of All Trades

      What exactly is an Athlete? Most would say something along the lines of a sports professional, Olympian, jock high school football player… but that diminishes the bigger picture. An athlete overall is an individual with a high daily athle ... read more
  • Lift Like a Girl | Finding Balance

      “Powerlifters are big, bearded and bulky.”  FALSE.  Powerlifters are simply stronger than the average.  Lifting big does not equate with overall girth.  Lean muscle can be built through strength training but it won’t turn you into ... read more
  • Pro Tips | Leg Mass

      We often choose what we’ll gain immediate satisfaction from.  For me, it was jamming on fruit loops and Scorsese-ing it up the hallways of the “future of tomorrow” instead of learning something that may be useful if my car ever gro ... read more
  • Hybrid Athlete | Swole and Agile

      The issue with the present “fit-world” mindset is that only specific body types and avenues result in certain goals. The common misconceptions that to be fast you can’t be strong, to be strong you give up cardio and to be agile you basi ... read more
  • Hybrid Athlete Nutrition | Ripped and Powerful

      So you want to know how you can eat to maintain or gain strength while getting ripped at the same time.  The reality is this can be done fairly easily from a nutritional stand point given a solid meal plan is in place.  The keys to focus on ... read more
  • Lift Like a Girl | Grow a Backbone

      You can knock her down but she perseveres. She is as tough as the vertebrae that hold her together and it will take more than your opinions to bring her down. The research is in and it may surprise you… A recent study from Turkey’s Bilken ... read more
  • Pro Tips | Chest Mass

      “My face is up here.”   I’ve seen you in yoga class, and while my Wounded Peacock pose could use a little attention, I’m more than a sculpted piece of meat piled high at a smorgasbord in old country Ludvika. However, A 50+ inch che ... read more
  • Hybrid Athlete | Ripped and Powerful

      It’s been human nature to envy the gods since the dawn of time and the age of theology… Many envied their power, others, their beauty… These days it’s those damn abs, massive pecs, and crazy strength! The whole look and drama behind g ... read more
  • Hybrid Athlete | Nutrition

      Whether your goals relate to aesthetics, bodybuilding or sports performance, it is often the little things that make a big difference. Simple adjustments often have profound results in training with the least likely known but no more obvious ... read more
  • Lift Like a Girl | The Lioness

      Her attractiveness is undeniable, because her power is unquestionable. She knows what her body is capable of and she revels in the wonder of it. She is not frightened by her strength. On the contrary, it comforts her.   Can’t say we ... read more
  • Pro Tips | Bench Press

      The bigger the bench, the harder they fail.  I’ve seen it. You’ve seen it. Hell, even your mom has probably seen the fail videos of someone pressing way too much with horrifying form that comes hurdling down at speeds faster than the M ... read more
  • Hybrid Athlete | Strength and Flexibility

      Strength, the epitome of every athlete whether we are pushing to be the best or pushing to at least make life easier at work or at home, strength turns out to be the main goal of just about any gym-goer. When it comes to the typical athlete t ... read more
  • Hybrid Training | Build and Burn

      It’s been said that nothing tastes better than skinny feels.  Since skinny has never been a goals for me, I’ll go back to eating… my eggs… I wish I could say I was eating something cooler. Nevertheless, I eat and train to gain so ... read more
  • The Cut | Breaking The Rules

      As the old saying goes - rules are meant to be broken. Those words often ring very true when it comes to The Cut.   Rules for contest prepping are completely different from the everyday gym-goer looking to lose a few extra pounds. So, ... read more
  • Pro Tips | Forget Everything

      After 17 years of training, hundreds of contests, 2 world championships, and training with some of the best in strength, I want to share some of the secrets the fitness Pros, YouTube stars, and shredded models don't tell you. The reason they ... read more
  • The Bulk | Breaking The Rules

    When it comes to bulking, we've all heard the axioms “eat a lot, train hard and get enough rest and you'll grow”. But sometimes, it's not so cut and dry. So, when is it okay to verge from the tried and true path and break the rules in the attempt ... read more
  • Hybrid Training | MMA and Strongman

      Picture THIS situation… You’re 140lbs tops and stepping into the octagon for an exhibition match with an athlete around the same weight. The athlete you’re fighting has been performing traditional judo, BJJ, Muay Thai and boxing the sam ... read more
  • The Cut | Get Real

      I remember the first time I picked up a bodybuilding magazine, it was a Musclemedia 2000 and I was ready to get jacked, yoked, swole and ripped. You know, like Brad Pit in Fight Club… I had a plastic weight set in my basement that I assumed ... read more
  • The Bulk | Bulking 201

      So you’ve paid 4 installments of $19.99 for Billy the Bulker’s “Ultimate Mass Short Cut System to Real Gains without Becoming a Human Pin Cushion” program featuring a 250lb bodybuilder at 4% bf screaming as he curls the fiddies. You ... read more
  • HYBRID TRAINING | PHYSIQUE AND CONDITIONING

    If climbing ropes and crawling through mud sounds appealing, you’ve probably decided to either enlist in some form of armed forces or participate in an obstacle course where the goal is to get as dirty as possible followed by the consumption of bar ... read more
  • The Cut Beyond the Starting Gates

      Last week we kicked off the New Year by getting you started on everybody's favorite phase of training - The Cut. This week, we will dig a little deeper and identify a few key items that could help you along the way.   Let's get started ... read more
  • Instant Training Tip: Pro Tips | The Bigger 3

      Ask a bodybuilder, powerlifter or circus bear (I’m coining that term for large-bearded crossfitters) what the top 3 overall lifts are, and you’ll hear in reply some sort of squat, pull and press.  The Big 3 – Bench Press, Squat and D ... read more
  • The Bulk | Mass Factors Pt. 2

      It’s been said you cannot build immensity without intensity.   If it hasn’t been said, it’s been said now; you can quote me in on the bodybuilding forums for most quotable quote quoted by some guy in 2016.  However, going H.A.M in the ... read more
  • Hybrid Training

      Hey, Guys! Guess what? Cardio is actually going to make you a better lifter! How?! Keep reading, you close minded gym rat you! Athletics, or more specifically Strength and Conditioning, in itself is a very clinical and methodical practice e ... read more
  • The Cut Getting Started

    The Cut is one of the most gratifying phases of any contest prep or diet plan - but it's also one of the hardest. So, I'm here to help.   Whether you’re training for a fitness competition or just want to shed a few pounds for the New Year - ... read more
  • Pro Tips | Stop the Resolutions

    “HALT - In the Heat of the Moment”   Sounds silly, right? But this one strategy has changed my life.   How many decisions made in haste do you wish you could take back?   There are often times when we make rash or quick decis ... read more
  • The Bulk | Mass Factors

      The holidays seemed like the perfect kick start to a bulking diet. A half ton of calories in the form of pumpkin pie and glazed ham is enough fuel to fill out that XL Barbell Club Tee.  This may have been your plan, but shoveling more pounda ... read more
  • School of Hard Gains | The Force Awakens

      “4 sets of 8-12 reps per movement at a decent weight”... These words ring in my head like the most inconvenient broken record ever... I like to call it the “layman’s method” solely because I don’t know a single individual who has ... read more
  • Pro Tips | Monster Myths

      The myths associated with “pumping iron” are bigger than any distended gut you’ll see hit the stage.  While some are bro-science, others are about as believable as the Browns ever winning the Superbowl.  Nonetheless, at one time we ... read more
  • Instant Training Tip: Squat Problems

      The squat rack is overrated!  Beyond the chalk, knee wraps and double prong belts the iron giant has become the home to curlers, benchers and sit up socialites.  The be-all and end-all movement for mass is often disgraced and more frequentl ... read more
  • Ultimate Snickers Sludge

      You’re not yourself when you’re hungry. For one, being hungry makes you feel weak, and after 3 hours of not shoveling some source of protein down your gullet, you can feel your gains melting away. Although your hard work won’t escape ... read more
  • School of Hard Gains | Recovery

      “You’re a Hard Gainer, kid! Eat all the food you can and lift all the weights you see!!” ...Sound familiar? That sounds just like every old world high school football coach I have had the pleasure of arguing with… but the sad thing ... read more
  • Pro Tips | Cardio

      Do you even cardio?  Most associate running, rowing or ellipticalling with a loss of gains.  The belief here is that performing aerobic exercise activates the AMPK pathway which would shut down the mTOR pathway thus creating a catabolic s ... read more
  • Instant Training Tip: Squat Resolutions

      Right about now we start to think about resolutions for the New Year; this year I will compete, this year I will squat double my bodyweight, this year will be my best year….  Next year, or soon to be “this year”, is 365 days of opportu ... read more
  • School of Hard Gains | Intensity

      Being a “hard gainer” sucks… You walk into the gym day-by-day, and even though you are putting in the work it’s just not working right. Your chest just isn’t catching up, your deadlift is sub-par and to top it all off your buddy @ ... read more
  • Pro Tips | Squats

      Squatting has become one of the most unnatural… (uncomfortable may be a better choice of words) movements in the gym.  Even without a bending barbell resting on your traps, a bodyweight squat for most looks pretty awful. For those of you ... read more
  • Instant Training Tip: Squat Daily and Mobility

      Leg day is synonymous with soreness. Even staring at a squat rack too long can make the legs feel weak. So how do you approach a workout that has a squat or a variation for every workout? To fight the discomfort of not being able to sit o ... read more
  • Squat Daily

      Squat Daily. We’ve seen the workouts or have heard about it about from a fellow bro, but you’re probably thinking one of two things; 1, I don’t even squat weekly, or 2, that sounds miserable.   However, it doesn’t have to be te ... read more
  • ModernPROTEIN Blueberry Pie

      In our industry, the word “CHEATING” gets thrown around a lot, from arching your back when curling a buck 35 to taking a test booster and still calling yourself natty. One thing I will CHEAT on is my diet. We have a pretty open relation ... read more
  • Pro Tips | If I only knew

      Time is a commodity that can be spent, but not earned.  So, what you do today can never be done again. That may not sound like the 3 scoops of powdered motivation you may be searching for, but it should light a fire under you.  The common ... read more
  • ModernPROTEIN Cookies and Creme Sludge

      Through the use of social media and the rather vociferous nature of millennials, we are graced by the trending culture of 18-22 year olds.  Whether it’s which Kardashian wore it best, why the Simpson’s hasn’t been good since before y ... read more
  • School of Hard Gains

      “Work out” they said… “You’ll get big” they said… Just about any hardgainer that has put in their time has reached their respected goal weights but not without some torn hands and more F-bombs, break downs and food binges than ... read more
  • Pro Secrets | Hardgains

      “The bigger they eat, the harder they fail.” This is often the hard truth of a hardgainer. Maybe you’ve tried everything from dirty bulking. i.e., the pizza, cheeseburger, and cheesecake diet to whatever your monthly 100 page glossy ... read more
  • Designing Mass | Day 4

      OVERTRAINING! Did that send a little shiver down your spine? I had a discussion regarding a workout program of mine that recently steered into the subject of overtraining and made me realize what a challenging subject it has become. I place ... read more
  • ModernPROTEIN S'mores Sludge

      I have a confession. I don’t love s'mores. I’m not sure if this revokes my card to be an American or not… But I do love anything s'mores flavored (card reinstated). I don’t know why, but for some reason if I see s'mores brownies, cu ... read more
  • Starting Strong Fueling Strength

      Eat large, Get Large, Lift Large, and leave a big f***ing casket! Nutrition for the strength game is a very misunderstood and disappointing subject for many as there are many stereotypes alluding to the general population’s logic as oppos ... read more
  • Pro Secrets | Ice Cold Gains

      Winter is almost here… this is apparent by any visible calendar or feeling the need to inhale anything flavored of pumpkin spice. To be more specific, this is the time of year where many of us decide to cultivate mass in whatever form it ... read more
  • Designing Mass | Day 3

      Last week we discussed progression in terms of producing a hypertrophic effect (muscle growth). That in order to gain size one would need to train their body to have to adapt to a more stressful environment. Though we have discussed the myt ... read more
  • Gingerbread ModernSLUDGE

      Who of us have made protein sludge? Now who has made a protein sludge to convince themselves it was a real dessert? Alright Gepetto, sure you can add Golden Grahams, crumbled Poptarts , and Jelly Beans into an otherwise mundane “Gains Goo ... read more
  • Starting Strong | Strength Specialization

      Myself, like hundreds of adults young and old, have found ourselves glued to TV screens on numerous occasions watching freak athletes perform feats of insane strength. One event that always caught my eye was the Atlas Stone. Here is this be ... read more
  • Pro Secrets | Bigger Biceps

      Recently on our Facebook wall, we were asked how to attain bigger arms without gaining weight.   If your goal is to lean out while gaining mass, you may have some difficulty, but it is possible even with trained athletes.  Hypertrophy is ... read more
  • Designing Mass | Day 2

      I’m about to state something that will sound incredibly obvious: There is no progress without progression. What does this mean?  Say your goal is to increase your bench press or build your biceps, and you’ve been using a new plan for 6 ... read more
  • Barbell Club Basics | Cilantro-Lime Chicken

      Summer made dieting easier. Everything tasted better on the grill, and wearing a shirt is optional pretty much every day, so having the 6-pack on lock down was a necessity. As the weather transitions from balmy to barely-above-freezing, the ... read more
  • Strongman 101 | Baseline Strength

      Stones, logs, cars and planes… Towing, lifting, throwing and pressing… Strongman, like any sport, has plenty of specialized movements whether they’re event specific or just a general movement. Though it’s every spectator’s ass ... read more
  • Top 5 Deadlift Pro Tips

      On paper, the deadlift is a very simple exercise. You’re merely lifting something off the floor and standing up… However, as you may have found, deadlifts aren’t easy. They hurt, especially if they’re done wrong, they are tiring a ... read more
  • Designing Mass | Day 1

      Building mass in regards to any muscle group goes beyond a great workout. A well-rounded program with specific goals in mind will help you see results more quickly. Thinking about your current program, what are your specific goals? If your ... read more
  • Barbell Club Basics | Sirloin Stir Fry

      I would argue that a bodybuilder appreciates food even more so than your average Joe. Self-restraint is not exactly common-place. So, while many indulge their every desire, all I really want is real BBQ sauce. Not some brown water with li ... read more
  • Strongman 101 // Putting In Work

      From the moment you walk into the gym you become an athlete, and you must learn to compete whether it be against yourself or versus a 250lb tower of mass. From this point, you decide; “Will I simply show up or am I ready to endure?” Y ... read more
  • How to Stack | Mass

      Building Mass is an art. For some of us, this takes longer to realize than others. I remember when I first started putting on weight, I assumed that to get to where I needed to be, I wanted to be, I simply would have to eat as much as pos ... read more
  • Redefining Bodybuilding | Chest and Legs Breakdown

      There is no best chest exercise, leg movement or ab shredder. It’s all relative. You may be performing the “right movements”, your form may even be decent, but a quality routine is created by the sum of its parts. Take for example ... read more
  • UltimateMASS | Rear Delts

      As a bodybuilder and a person familiarizing yourself with the gym, many go through a common evolution.   Stage 1- Bench, Curl, Protein shake. This rhythmic pattern makes sense to someone new to the gym. When you look at your first musc ... read more
  • Ultimate 5 Tips for Eating on the Go

      I have been a road warrior for about 7 years now. That includes putting about 100,000 miles on my truck every 18 months, flying every other week, and competing all over the world. I love food, but if I eat what I want all the time I’ll be ... read more
  • Redefining Bodybuilding | Chest and Legs

      Your new routine is holding you back! Last week we discussed “circus tricks” that don’t belong within your workouts. This week we will highlight another misconception in stimulating muscle growth.   A popular “theory” has ... read more
  • Powerlifting For Bodybuilders

      Power… When someone hears this word, the first thing that pops into their minds is a rigid and strong athlete… someone that can lift heavy objects and sprint high speeds… that’s lean and almost statuesque... Unfortunately, hair me ... read more
  • UltimateMASS Glutes

      Powerful hips and glutes are typically evidence of powerful muscular development. Within bodybuilding there must be care that it does not aesthetically compromise the classic v-shape. Therefore, part of optimal development for the aspiring bo ... read more
  • Ultimate 5 Macro Hacks

      How does a juicy burger sound right about now?   IIFYM or "If It Fits Your Macros" is not necessarily a new idea, but has gained increased popularity lately. You may have been drooling over those Instagram posts of poptarts and pizza ... read more
  • Redefining Bodybuilding | Chest and Back

      You’re 4 weeks into your “Dark Knight” Pec Workout from your favorite men’s magazine, and your BOSU banded one-arm press has increased over 300%. You couldn’t be more excited. However, you’re worried you may start to plateau soon. ... read more
  • UltimateMASS | Working to Wider Shoulders

      Boulder Shoulders are a statement of athleticism, strength and overall muscularity, but while some are gifted in this regard others may want a gift receipt. So, for those not-so-lucky gym goers, is there a solution? Yes. However, I should ... read more
  • Ultimate 5 Steps To Get Stage Ready

      Few have the dedication to get fit, and even fewer have the will to take it to the stage. Will 2016 be your year to show the world how Jack3d you can get? Read Pro Natural Bodybuilder Victor Egonu's guide to your first show.   &nbs ... read more
  • Redefining Bodybuilding | Chest and Triceps

      Within the last century, we’ve seen innumerable advances in technology and communication. In consequence to this, we have created and theorized works bigger, stronger and more efficient. Studies in enhancing the human physique have aided ... read more
  • The Round Table

      With much of the available diet advice focused upon directing the public away from common sense, the truth of the matter is that it takes a lifestyle change to reverse poor dietary habits. Albeit, that will seem complicated to some but in fac ... read more
  • UltimateMass Quads

      Recently, a popular magazine polled women to create a list of men’s top 10 most attractive body parts. Among the highest ranked were abs, arms and a generous posterior. Legs didn’t make the cut. Even ‘mouth’ out-ranked quads. So why t ... read more
  • If It Fits Your Muscle | Two-A-Days

      To get through the toughest workouts you need to Feed the Machine! Check out the fuel for today’s session - ModernPROTEIN bars. The goal of any athlete, professional or hobbyist, is to go hard whether at the gym or otherwise. While some ... read more
  • ModernTREATS | Chocolate Chip Protein Bars

      Instead of purchasing a 4 dollar bar that’s been sitting on the shelf for months, make one for a fraction of the price that’s actual food. Taste real chocolate with the convenience you love with a protein bar. You may want to hide these f ... read more
  • UltimateMASS | Bench Day

      One of my most frequent inquiries in the gym is an exercise for greater development of a particular muscle group. The issue most have isn’t exercise selection but an adjustment to their overall routine. Take for example a common bench press ... read more
  • Redefining Bodybuilding | Maxing Out

      You dedicate several hours to the gym, carefully monitor what you eat and spend hard-earned money on supplements. Most of us don’t do this for the stage. We do this for ourselves!     You may not classify yourself as a bodybu ... read more
  • UltimateMASS Traps

        How much do you bench? This common question is the standard to compare one bro to another. If someone is bigger than you, this question sizes them up. “To get as big as this individual I need to bench “x” amount more weight.” ... read more
  • The Great Protein Debate | Overcompensating Scoops

      The first protein powder I ever had was a meal replacement packet from my dad’s stash of supps. It was chunky, tasted funky and did not in the slightest resemble chocolate. At that time the common belief was the worst it tasted the bette ... read more
  • Redefining Bodybuilding | Back and Traps

      I can’t do this…   I’m sure we’ve all had this feeling in the gym. It’s deadlift day - but the weight can’t be grasped. It’s not your strength, so it must the grip, maybe a bad bar… However, the fact is your hands pro ... read more
  • UltimateMASS Biceps

      1,2,3, Flex!     How many of you flexed your bicep? Although the bicep itself cannot flex (your elbow is what’s flexing), this has become a universal sign for “I work out”…. and “Where’s the beach?”. This dynam ... read more
  • The Great Protein Debate

      How much protein can you consume at one time? I consume all of it. The body’s ability to metabolize protein into usable amino acids for muscle growth is highly dependent on the individual and their lifestyle. I think it’s humorous that we ... read more
  • Redefining Bodybuilding | Chest and Biceps

      Chest and biceps are among the most popular glory routines. So popular that you may see people perform this routine every Monday… and Tuesday- Friday for good measure. Is there anything wrong with pairing chest and biceps? No. However, it ... read more
  • UltimateMASS | Triceps

      They say “almost” only counts in horseshoes and hand grenades. I lack the experience of the latter however I can say that the building a solid “horseshoe” takes more than an “almost”. That is what that phrase refers to right ... read more
  • Ultimate 5 Tips for Streamlined Sessions

      Shift Happens…   Our lives are bigger than any weight we can pull or squat. When time isn’t your “BFF” and you have only 30 minutes to squeeze in a date with the iron, make the shift. You can still SMASH weights until your knee ... read more
  • Redefining Bodybuilding | Shoulders and Triceps

      What’s a bodybuilder? A google search for “bodybuilders are….” brought up:   Bodybuilders are weak Bodybuilders are insecure Bodybuilders are unhealthy   Bodybuilding has been around for over a century, so why is it ... read more
  • UltimateMASS Abs

      Strong is NOT the new skinny. Strong will always be strong. It has never needed to be trendy. We lift for ourselves, and maybe to share our deadlift PR’s with our YouTube followers. A key to being strong is a well-developed midsection. ... read more
  • Top 5 Underrated Bodybuilding Foods

      You are what you eat. The notion implied here is: to be fit, you need to consume healthy food. What’s interesting is the origin of this phrase came way back in 1826 from Anthelme Brillat-Savarin. He wrote: “Tell me what you eat, and I ... read more
  • Don't Stop Fighting

      Do you train to workout, or train for the fight? Few of us will ever compete, but that doesn’t mean we have little to fight for. The week has started, so it’s bench day. The gym is packed, Drake is spilling out of your oversized headph ... read more
  • Recipe - ModernPROTEIN Summertime Smoothie

      For those of you that didn’t wait until May to start dieting, you’re now enjoying the spotlight by the pool with chiseled abs and every eye on you while you get your tan on. The only thing that could make this moment better is a chilled ... read more
  • Ultimate Test - Fishing Guide

      It’s a bold statement but, without the slightest hesitation, each of us would be much better off if we fished. The often lost art of the angler is more than catching a fish or even serving healthy food requirements for your home but respe ... read more
  • Top 5 Overrated Bodybuilding Foods

    Adding muscle mass is a product of intense training and making use of the correct exercises in the manner they were designed to be performed, in combination with a diet and nutrition plan that provides the body required nutrients.   In the c ... read more
  • UltimateMASS Chest

      Arnold Schwarzenegger popularized an interesting training method for a bigger chest. Instead of training chest alone he combined with back. The antagonizing muscle groups provided not only aesthetics of a legend, but also improved his stren ... read more
  • Ultimate Snacking for Summer

      The modern world, despite its many conveniences and suggestions life is easier has one major disadvantage to my youth; our work hours are stretched tight and stress levels are at catastrophic levels. Our hectic lifestyle, a veritable rat in a ... read more
  • Summer Strong - Mobile Workout

      Summer is as summer does, and just like your typical sunny day outing, your workout fun in the sun doesn’t just have to be the same old boring stuff each and every session. Easy access to exercise gear available either in your home or at ... read more
  • Find Your Spot - Do's and Don'ts

      “Train Insane or Remain the Same.”   I’m not exactly sure what this means. Does one need to workout as if they are mentally ill to see results? The thought process of training like a mad man, not to be confused with “Mad Men” ... read more
  • Recipe - ModernPROTEIN Banana Pancakes

      There is no day much happier than your B-day. No, not the annual celebration of you still living, but your “Bulk Day”. The first 24 hours of transitioning from cut to bulk. Carbs runneth over a plenty. Pizza, Pop-Tarts and pancakes hittin ... read more
  • Ultimate Chest Day

      Every day I PUSH to become bigger and better than the day before. This is my home away from home. Where I tune out the noise, and tune into the IRON. This is MY gym.   It’s 2015 - our training labs have evolved from underground dunge ... read more
  • Summer Strong - Ultimate Burn

      It all began here and here it will forever stay. Your first true fitness experience and your most memorable moment as a teen. I’m talking about your local High School track, and since school’s out for summer, it’s time to get back on ... read more
  • Top 5 Exercises Gone Bad

      What’s the difference between the average personal trainer and a good training partner? A good training partner knows how to deadlift. Finding a bro or “lady-bro” (I’m not sure what the female equivalent is) to help monitor your for ... read more
  • Recipe - ModernPROTEIN Belgian Waffles

      What’s for dinner? At the end of the day after you’ve finished slaving at work followed by a pummeling in the gym, don’t you deserve something that’s appetizing? During those lasts few reps of squats, envision the true epicness that ... read more
  • Ultimate Test

      What is the Ultimate Test of man? Providing for one’s family, building a shelter with your own two hands, benching double your bodyweight… Whatever it is, you have to prove yourself. Forget the notion that you can live however you want ... read more
  • Summer Strong // Playground Sesh

        It’s 90° and the sun is shining… The first thing that crosses that dome of yours is to get outside and enjoy it; but when that clock chimes 5pm you won’t be hitting the beach, you’ll be smashing that iron. So, like a good a ... read more
  • Ultimate Spotters Guide

      A true friend lifts you up when you’re down. Much the same, a training partner can provide a safer training environment, push you past your fatiguing point and is someone that you can count on to count your reps. However, training with a fr ... read more
  • Recipe - ModernPROTEIN Ice Cream

      For most of us, we buy protein to make shakes. If we want to get really creative we’ll add a scoop of peanut butter and throw it in a blender with some ice. Many of the recipes I’ve seen using protein bars or powder look a tad daunting. A ... read more
  • Ultimate Leg Smash

      I belong to a small town gym. A local rec center where everyone knows your name and anyone will offer you a spot. This is my home Barbell Club. I go to lift weights, see good friends and make gains. It’s Wednesday - Leg Day. The gym was h ... read more
  • Top 10 Ultimate Grilling Tips

      Summer is here and, invariably, the ritual of BBQ’ing on the weekend returns, and with good reason. The backyard barbeque ritual is simply fun, relaxing and, of course, provides a brilliant selection of great tasting meals to the table. T ... read more
  • The Hustle: Building Your Brand

      Cash, cars and a career with your abs gracing the cover of every fitness magazine at your local Barnes & Noble… This is the dream. You love what you do, and you’re good at it. Your body of work is impressive and you’re not g ... read more
  • Recipe - ModernPROTEIN No Bake Peanut Butter Balls

      You know you were a fat kid when you chose an Easy-Bake Oven over a bicycle, but, hell, I’d do it again! I have a sweet tooth that can only be remedied by real food. A gluten-free, sugared-substituted pre-packaged snack brick just won’t ... read more
  • Curling in the Squat Rack - Ultimate Arm Day

      Arm day like squat day is a holy one. Under thee squat rack to punish thy fibra musculus… The difference between the two is “Squat Day” is for powerlifters and “Arm Day” is for bodybuilders #amirite. Or is it? Can you be big witho ... read more
  • The Hustle - Into the Gym

      As you walk into the gym, those who hustle are discreet. Ones who you may never notice- silently sweating, focused with training pad in hand. The usual characters are the easiest to find- Mr. Invisible Lats, Mrs. 50 Rep Power Clean, Selfie St ... read more
  • Curling in the Squat Rack - Squat Day

      The squat is dead. Performed as seen in most gyms across the globe, this movement has become one of the least functional and disadvantageous movements to athleticism. Power racks have become curl racks…cheat curl racks… clean curl racks ... read more
  • The Countdown - 1 Week Out

      The time has finally arrived. I'm 3 days out from my home pro debut at the Dallas Europa Fit Expo. Right now I'm feeling a little drained as this is peak week, carb intake is low and water depletion has begun. Leading up to this show, in co ... read more
  • Recipe: ModernPROTEIN Mug Brownie

      There are few joys in life that can top a brownie and milk; one of them being a shredded physique for summer. I’m not talking about a plastic wrapped, rainbow sprinkled mess, but a piece of warm, gooey, chocolatey goodness. However, even th ... read more
  • Curling in the squat racks - Deadlift Day

      When you see a MONSTER pulling over 800lbs raw, you may be asking yourself; “How can I Deadlift more?” While time in the gym working on your pulls and perfecting your technique can help boost your numbers, you may still see a halt in ... read more
  • The Countdown - 2 Weeks Out

      Crunch time has arrived. With less than two weeks from my home pro debut at the Dallas Europa, I'm feeling pretty good about my current look.   Current Weight 190lbs // Goal Weight 185     Training this week has been kick ... read more
  • The Hustle - Leadership

      Training is a priority. No, not only within the confines of the gym, but of training others to become qualified teachers. We often think of what needs to be done at the moment, instead of the long-view. Between our jobs, families and fitness ... read more
  • Recipe: ModernPROTEIN Banana Smoothie

      Protein shakes have made life easier. Getting an adequate amount through solid food is doable, but can be difficult due to fast-moving lifestyles, high costs of protein enriched food and the lack of something sweet in most diets. You know wha ... read more
  • Curling In The Squat Rack | Bench Day

      I’m guilty of doing it...The gym is empty and the lone iron giant shrouded in darkness is made to bare weight, so why not. Although the stigma of setting foot in a squat rack for anything less than a standing press is widely voiced, there i ... read more
  • 5 Tips to Ultimate Status

      Who are you? In an ever-evolving world of feigned realities, keeping ones identity resolute has never been more lacking. The heroes of yesterday have faded with time, and we are now left with a deplorable standard of ethics and values. While ... read more
  • The Hustle

      How bad do you really want it? To be something not just better than you are now, but to be truly great. Unless your desire is greater than that of the taste of pizza, the feel of your tempurpedic pillow and the instinct to breathe, you won’ ... read more
  • Recipe: Chicken Parm

      What are you craving right now? Many of us may feel it’s too close to summer to enjoy real food. When I say ‘real food’, I’m not talking about microwaveable pizza or toaster pastries. I’m referring to fresh, hot, flavor-filled, melt ... read more
  • The Countdown - 4 Weeks Out

      It may not be summer yet, but it sure is starting to feel like it. However, beach season doesn’t need to have a "grand opening". Forget "start dates" and "new beginnings", and make every day a better day. You may not be where you’d like ... read more
  • Recipe: Sweet Chile Coffee Steak

      ‘Tis the season for steak, charcoal fueled flames and protein for days. Beef is a staple of my diet. For those of you afraid of fat, eat some egg whites. This recipe is a full-flavored superset of two of my favorite foods: Steak and coffee. ... read more
  • Starting STRENGTH // Knee Support

      Aggression… This is what pushes us as athletes through the grind of countless hours and thousands of pounds of volume every day. However, with such aggression, Injury can seem inevitable. Though there’s no cure-all that can prevent any ... read more
  • The Countdown - 5 Weeks Out

      I didn’t have many specific goals being 6 weeks out. I worked out but I didn’t “diet”. It’s ‘The reset’. I’ve been dieting for 12 weeks so it was good to take the week off and enjoy some time with my family, but now it’s t ... read more
  • Big Bench Blueprint | Benching With Chains

      A common misnomer within the training world is that we must “trick” our bodies in order to see results. This adage is mistakenly based upon the SAID Principal of Training. However, if we don’t teach our bodies to adapt to said imposed ... read more
  • Recipe: Garlic Mustard Chicken Kebabs

      There’s a million ways to cook chicken, but for me the best will always be grilled. Nothing says summer more than grilling and enjoying your backyard. Add some veggies and sweet potatoes and you have a legit summer meal. Skewers or kebabs c ... read more
  • Starting STRENGTH // New To Powerlifting Shoes

        Blood, sweat, chalk, and a s*** ton of weight… Becoming powerful has recently become trendy again thanks to the the Cross Training community. However, modern-day powerlifting combines not only raw brute strength but modern technique ... read more
  • The Countdown - 6 Weeks

      Stepping on stage to compete is no easy task. When I see the hard work put into sculpting a physique that’s under a spotlight and critiqued by strangers, it demands the utmost respect. Have you ever thought about competing? Or do you just ... read more
  • Big Bench Press Blueprint // 5x5 Tips and Workout

      If there is a secret to the success of a 5 x 5 training scheme it is found within notions of simplicity and focused application rather than the set and rep scheme. Just as 6 x 6 and 10 x 10 plans can be effective like my preferred ascending a ... read more
  • Recipe: Spinach, Avocado, and Eggs

    It truly is simple; no athlete will reach their potential without a proper diet. Despite the endless parade of sophomoric attitudes about a healthy diet, which often includes a cavalier approach to alcohol consumption, many athletic goals have perish ... read more
  • The Day without Diet

      What’s International “No Diet” day? It is said to be a celebration of body image while raising awareness of the potential dangers of dieting.   In 2003, The Institute of Medicine stated: "Those who complete weight loss program ... read more
  • ModernMass Quads

      I don’t care if you squat… or that your current condition post leg day resembles a baby giraffe. If you’re posting about your leg day you’re probably trying to make up for the last 4 weeks you skipped it.   Nonetheless, it’s ... read more
  • Big Bench Blueprint

      Hunched over, teeth showing, hair mangled, king of the congregation of beasts and broccoli. The hood’s coming off; it’s time to put an end to this monstrosity. We are taking back the bench press. Evolve or forever be forgotten, as you dro ... read more
  • ModernCONDITIONING // Odd Object Lifting

      When most individuals think of “Strongman”, two thoughts tend to come in mind. First, massive 6-foot plus giants of human beings and second, Atlas Stones. The Atlas Stone and the concept behind it are as traditional as Strongman gets ... read more
  • ModernMASS // Glutes

      Powerful hips and glutes are typically evidence of powerful muscular development. Within bodybuilding there must be care that it does not aesthetically compromise the classic v-shape. Therefore, part of optimal development for the aspiring bo ... read more
  • Confessions of a Squataholic // Part 4

    Understanding your one rep max is a natural consideration from your first day within the iron game. It is only human nature, particularly for those driven with a competitive streak, to understand your limits but equally as common few are properly pre ... read more
  • Recipe: Chicken, Bacon and Ranch Omelette

      I don’t like the word breakfast. One, because often times my “fast” extends to lunch hours and if you eat breakfast past noon, what is it called? Whatever it may be, my “meal 1” usually consists of eggs…but eggs can get old. Nonet ... read more
  • ModernCONDITIONING // Kettlebell Conditioning

      When you think of strongman, you may be wondering how such a large person moves and works so efficiently. Personally, I could only imagine the programming that lies behind the beast that is. One huge implement that gets overlooked in most f ... read more
  • ModernMASS | Abs

      The concluding two articles of our ModernMass series are not your typical “Mass” concerns, the first of which is the abdominal muscles. This isn’t a debate on the ever-growing midsection of today’s bodybuilder, but a call-to-action on ... read more
  • Confessions of a Squataholic Part 3

      Just as steel is forged in extreme heat, strength and speed are developed in physical as well as psychological stress. Said stress is not merely the emotional pressure but physical caused by unstable settings. Essentially the road to success ... read more
  • ModernCONDITIONING // Carry Medley

      Have you ever met someone with a weak handshake? Upon greeting this individual it feels like your gripping a dying fish. Immediately you’re thinking, ‘this guy doesn’t even lift’. Grip, whether it comes to a handshake or a deadlift, ... read more
  • ModernMASS | Back

      It’s Back Day.   Chest day was yesterday, shoulders are tomorrow. It’s been a long time since I’ve followed a routine written by someone other than myself. There are several very good programs out there, but once you understand ... read more
  • Confessions of a Squataholic Part 2

      Results never come easy and choosing the right program can be confusing. One of the more popular routines for strength and size is the classic 5 x 5, “go big or go home plan”. However, is it all that its cracked up to be?   We aske ... read more
  • Recipe: Swole and Spice Oatmeal

        The secret to dieting is to love how you live. Embrace family, share good times with friends and savor the feast. However, for those of us who are looking to shred a few layers before summer, the “Feast” is usually few and far ... read more
  • ModernCONDITIONING // Sled Strong

      Specializing in Strength and Conditioning, I find using unique and versatile methods to develop an athlete are key. One of the most intense and unique styles of programming an athlete can throw into their weekly programming is “Strongman ... read more
  • ModernMASS | Chest

      “Taking back Chest Day”   Arnold Schwarzenegger popularized an interesting training method for a bigger chest. Instead of training chest alone he combined with back. The antagonizing muscle groups provided not only aesthetics of ... read more
  • Confessions of a Squataholic

      It has been said that John Davies is the ‘father of functional training’. The ones privileged enough to train with John will find out he doesn’t have a “Leg Day”. In fact, every day is “Squat day”.   There is little more ... read more
  • Recipe: Roasted BROccoli

      “What’s the best diet?”   This is one of the most common questions I get asked. Jon Smith and Jane Doe have tried every single diet known on the intra-web and can’t seem to lose weight. The issue here lies not in what diet i ... read more
  • ModernMASS | Forearms

      “The worth of the man can be measured by the thickness of his forearms.” ABROham Lincoln   Ok… Maybe that’s a fake quote, but the message stands true. Some of the most impressive physiques to ever walk the stage or squat in a c ... read more
  • A Day in the Life of Anthony Thomas

      I’m exactly 9 weeks out from Jr. USAs. With that said, my diet and cardio have been changed as I now turning it up a notch to really start grinding away to lose this fat!   My day starts with 2 scoops of AminoLIFT™ and I head str ... read more
  • Recipe PB&J Power Cookies

      It’s 3pm…   You haven’t eaten since 12:30 and you can feel your muscles cannibalizing themselves.  Right about now that birthday cake offered to you an hour ago doesn’t sound that bad.  Heave a scoop of protein powder on that ... read more
  • ModernMOBILITY | Overhead Press

      “The overhead press is the WORST movement when it comes to an individual’s mobility.”   Whether used as an assistance lift or as your “bread and butter”, a strong overhead press can develop a great core, strong subscapular ... read more
  • ModernMASS | Biceps

      I’m sitting in a black leather swivel chair at a barbershop less than a block from my house.  The man with a pink-ish shaved head and wax-twisted mustache inquires what we’ve all been asked more times than we can rep 135 on the flat be ... read more
  • A Day in the Life of Dustin Carwile

      My daily routine changes according to my goals. Staying in "ring shape" is one thing, while contest prep is a completely different beast altogether. Neither of them is easy. Either way, one thing is for sure - whether you think you can or y ... read more
  • ModernMOBILITY | Deadlift

      All I need is one bar… that, and a solid floor, and you’re ready to deadlift.   “It’s time for the animal to WAKE!”   The only thing holding back that “animal” is getting the posterior chain in motion.  Then you ... read more
  • ModernMASS | Triceps

      They say “almost” only counts in horseshoes and hand grenades.  I lack the experience of the latter however I can say that the building a solid “horseshoe” takes more than an “almost”.  That is what that phrase refers to right ... read more
  • A Day In the Life of Matt Vincent

      After 18 years of training one thing keeps ringing loudly in my head…   “Time is running out.”   I am very connected to my own mortality. I know that there is a time that all of this is going to come to an end. One day ... read more
  • Recipe: The ModernTACO

      There’s something about street food that takes you back. That intoxicating aroma that makes sweet love to your nostrils, leading you to a line sprawling 3 blocks to wait on a 9 dollar artisan taco. At the USPlabs Barbell Club we hate to wai ... read more
  • ModernMOBILITY | Bench Press

      It’s Monday…. You’re gearing up, wrist wraps are packed and your eyes are set on the closest bench.   “Jack3d is flowing like a river.”   In T-minus 20 minutes, you will be in full-swing. There may be one simple thi ... read more
  • ModernMASS | Deltoids

      Shoulder day use to be what I reserved for those times I only had 30 minutes to knock out a quick sesh. It was an easy: Press, Raise and Flex. However, to sculpt a physique that’s not only ” beach ready” but the main beach attraction, ... read more
  • A Day in the Life of Amanda Gable

      Today is LEG DAY!!! SUNDAY FUNDAY :) and I am officially less than 2 weeks out from my first show of the year - NPC Gladiator championship. I am doing this show to re-qualify for my national line-up of shows, the first being Jr. USAS in May ... read more
  • Recipe: BROrrito

      How do you bro-out a burrito? Easy. Just Add Meat. This USPlabs Barbell Club approved BROrrito is high protein heaven. Get ready to scream “BROlé!”! We reached into our arsenal of recipes to bring you a little Latin flavor. Our version ... read more
  • ModernMOBILITY | Squat

      There are only 2 things that come to mind for most athletes when I tell them it’s time to squat… It’s either welcomed with open arms or absolute disgust.   Once you throw together the posterior chain, core and shoulder girdle i ... read more
  • ModernMASS | Traps

      Throughout my career I’ve assisted many to reach their goals.  Upon first working with USPlabs I traveled as a product educator throughout the Midwest.  One of the most common objectives for those I consulted was to gain muscle with ... read more
  • A day in the life of Luigi Fagiani

      Every day I work to be stronger than my last session, training to beat my numbers from bench day or squat day. Whether it's more reps or more weight, I will never be as weak as I was yesterday. I inspire myself to be better. I am my motiv ... read more
  • I Love Food

      At USPlabs we take our food game seriously.  We believe that Tupperware doesn’t have to be filled with tasteless “rubber” and you should enjoy what you eat.  Understandably around competition time, calories and even sodium can get tig ... read more
  • Top 5 Modern Moves

      Want to know the secret to faster gains?   The secret is… there isn’t a secret formula for building muscle or losing fat.   Many aren’t consistent with a program long enough to see results and blame the plan.  The fact is ... read more
  • Barbell Club - Leg Smash

      Barbell Club - "Building the brotherhood".   I belong to a small town gym. A local rec center where everyone knows your name and anyone will offer you a spot. This is my home Barbell Club. I go to lift weights, see good friends and mak ... read more
  • Recipe: Lumberjack3d Salmon

      I'm hungry. It’s about noon and I’m currently dieting down. One of the most difficult things about dieting is finding food you want to eat. I’ve seen friends of mine “gung ho” for a few days, eating nothing but ice chips and bumble ... read more
  • I Love ABS

      TEAM USPlabs’ Anthony Thomas loves abs.  In fact, you’ll find him shredded throughout the year.  His strategy…? Well, read on to find out!   “I take my body to what may seem ‘extreme’ because I’m so competitive at heart. ... read more
  • Top 10 Jack3d Jams

      All I need are two scoops of Jack3d and my headphones turned up and I’m ready for any workout. Personally I’ll mix it up: rap, rock, metal, pop and even a little classical. A big bench day will have a different playlist than pushing out s ... read more
  • Barbell Club - Cobra Back

      Barbell Club - "Build something bigger than yourself. Show your strength by lifting those who are fallen. Find your spot."   Today like any international chest day, the gym will be at its most active. Each bench will be warmed with bod ... read more
  • Recipe: Citrus Grilled Chicken

        Chicken is one of our favorite tools here in the Barbell Club but let’s admit it, it gets old quick. Give your boring chicken a simple, healthy twist with STRONG flavor! Fast, easy and simple ingredients make this recipe a must-ha ... read more
  • I love Mass

      I started lifting at age fifteen.  I only weighed 143 pounds.  Today, I weigh 208 pounds.  I know how hard it is to gain weight & put on mass.  It took years!  Over those years, I have learned a lot about what type of nutrition I n ... read more
  • Top 5 Fitness Apps

      Smartphones are amazing. We tend to take them for granted but the amount of technology you store in your pocket would fill a 1990’s electronics shop. We don’t leave home without them which makes it very convenient to trust  them with y ... read more
  • Barbell Club - Arm Blast

      Barbell Club - "Stand together, grow together. We're stronger as a brotherhood than we'd ever be as one."   Arm day is the sweet, decadent dessert of the Modern bodybuilder. If you don’t train your legs, you can’t have your “Arm ... read more
  • Recipe: Easy Stove Top Steak, Reinvented

      Steak? Awesome. Eating it daily for weeks? Boring. We've set out to find the easiest way to spice up your stale daily meals, while keeping our goals in mind.   Easy Stove Top Steak: Reinvented Ingredients: 6 oz Lean Steak (Sirloin) ... read more
  • I Love Strength

      I try to keep my shit together. I’ve been a fat sloppy strong dude and a slightly chubby strong dude, but I prefer being in better shape. While recently dropping 35 pounds I have become a better athlete and held onto my strength along the ... read more
  • Top 5 Lifting Accessories

      Training isn’t always enjoyable, but it’s going that extra: Rep Set Minute or whatever….   That makes us stand out from just about everyone else.   Something that has helped keep the USPlabs athletes motivated is their gym ... read more
  • Barbell Club - Chest Crush

      Every day I PUSH to become bigger and better than the day before. This is my home away from home. Where I tune out the noise, and tune into the IRON. This is MY gym.   It’s 2015 - our training labs have evolved from underground dunge ... read more
  • ModernSCOOPS: The Truth About Eating Protein

        Protein is the most important nutrient when it comes to building muscle. Despite its immense importance, it is amazing how many rumors and myths are out there about how much protein you should eat and when you should eat it. Let’s ... read more
  • Top 5 Mind Barriers

      We all start powerful but only the strong will endure. You may have the perfect diet and training plan, but the mind will limit us every time. Why is it you can’t stick to a diet? Or why has your bench max been the same for the last several ... read more
  • ModernSCOOPS: The Truth About Eating Carbs

      High carb? Low Carb? No Carb? With so many different options and experts touting either the huge benefits or detriments to eating some or no carbs, it is very hard to determine what the truth is about carbohydrates and fat loss.   Desp ... read more
  • TOP 5: PHYSIQUE MYTHS

      In 2011, I began my competition career in NPC Men's Physique. Since then I have been fortunate enough to win two NPC Tennessee State Championships & a handful of other first & second place trophies. I have learned a lot throughout my ... read more
  • ModernSCOOPS: The Truth About Eating Fat

              Fat is one of the most misunderstood nutrients when it comes to fat loss. For decades, fat has gotten a bad reputation as part of a fat loss diet due to simple-minded thinking. It has gone like this:   ... read more
  • Top 5 Cardio Myths

      With 2015 already underway, many people have made New Year’s resolutions to get in shape by losing body fat, improving muscle tone or both.   The most effective way to accomplish these goals is through a sensible diet and combinatio ... read more
  • The Lean Mass Blueprint - Set your sights...

          Size, strength and aesthetics—some coaches let you believe they’re mutually exclusive triumvirate that they can’t be trained for simultaneously. You’ve been lied to.   With solid planning and creative training ... read more
  • ModernSCOOPS: The Truth About Modern Dieting

          You’ve probably done this before. You diet hard, get really lean, then when you reach the limits of your willpower you crack and proceed to shut down every all-you-can-eat buffet in town. A couple weeks later, you find your ... read more
  • Top 5 Fitness Myth’s about getting started

      Goodbye holiday eating, hello abs!   Sure, I can still smell that spiral cut ham and those flaky biscuits hot from the oven, but it’s now time to give the abs the spotlight. Getting started can be difficult with all of the “Guru’ ... read more
  • Top 5: To Keep Your Resolution

      Where has the time gone?   It seems like the ball just dropped for 2010, and 2014... went by faster than a speeding bullet. How will you make the year 2015 great? Don’t allow 2015 to 2020 to just blur together. With a few upgrades to ... read more
  • Instant Training Improvement Tips: Modern Solutions - Legs And Back Devastation

      The great test of the ‘Iron Game’ and athletic training is ‘within’ and teaches the lesson that only you can defeat your challenges. Your success is up to you, not me but you. Each day we are tested and each day we need to WELCOME the ... read more
  • See your abs in 2015

      What would you do to have the head turning, fitness model abs you’ve always dreamed of? Well, it is time to step it up and turn that dream into reality with IFBB Pro Tammy Bravomalo's top tips!   Clean House - Are processed foods, su ... read more
  • Instant training improvement tips: Modern Solutions - Chest and Triceps Smash

      To many, ‘the cards’ are already dealt but in truth success lay in the hands who respect that opportunity is what you create. Success is not handed on a gilded platter and a common denominator of the podium is reaching out to seize oppo ... read more
  • Recipe: Buffalo Ranch Meatballs

        Buffalo Ranch Meatballs Ingredients: 1 lb Lean Ground Beef 1 Packet of Ranch Powder 1/2 Cup of Franks Red Hot 1/2 Cup of Beef Broth 2 Tablespoons of Butter   Preparation and Directions: Combine ground beef, ranch powder, a ... read more
  • Training for Size

      As the temperature drops, days get shorter, and the family gatherings ensue, the holiday season can be one of the best times to build some mass.   Consistent hard training and a surplus of calories are key to watch the gains stack up. ... read more
  • Top 5 Tips to Become a Personal Trainer

      The only thing better than the gym is getting paid to be there. However, being a personal trainer is more than just counting reps and spotting bench. If you’re serious about making fitness your profession in 2015 be sure to read Chad Demchi ... read more
  • Instant training improvement tips: Modern Solution Training

      Within the exercise and athletic development sector, there is one ‘aspect’ to training that is not sufficiently discussed: want and desire.   Despite every advantage, from a perfectly balanced training and nutritional plan to a p ... read more
  • Recipe: Sausage Stuffed Mini Peppers and Asparagus

    Sausage Stuffed Mini Peppers and Asparagus Ingredients: 1 lb Fresh Sweet Italian Sausage, Ground (Mild or Hot) 1 lb Fresh Asparagus, Trimmed 10-20 Mini Bell or Sweet Peppers (Find short round peppers if possible) 1 Large Egg (Beaten) Salt and Pepp ... read more
  • Winter Bulk Up – Eating for Gains

      Chicken, more chicken, egg whites and brown rice….   This is the daily beat of someone cutting, but the results speak for themselves:   Six-pack is now visible Striations are everywhere You look flexed even at rest   ... read more
  • Instant training improvement tips: Top 5 tips to Alpha Status

      What is an Alpha?   The idea of an “Alpha” may conjure up images of Arnold, The Godfather, and Fonzie, but this title is more than a leather jacket and 22-inch cannons. This coming year the lamb becomes a lion and the lion leads hi ... read more
  • Instant training improvement tips: Weathering the Storm

      A spot on the podium is reserved for those who will ‘out work’ and do what others will not. Despite every complex theory on general training, diet and skill development, the ‘taste of victory’ is exclusively for those whom want. &nb ... read more
  • Bulking Begins

      Bring on the CARBS! Who doesn’t look forward to bulking season? After all the hard work, dedication and limited food selection - it's time to loosen up the diet and eat for gains! But is it really that easy?   Being a Men's Physique ... read more
  • Recipe: Baked Breakfast Omelette Bites

    Seasons come and go, but one thing that stays the same is the commitment to our goals. Life doesn’t care if you’re cutting or bulking. To remain on track, lifters like you and I must rely on life-hacks to help us along our journey. Meal prep is c ... read more
  • Top 5 Tips to get Stage Ready

      Few have the dedication to get fit, and even fewer have the will to take it to the stage. If 2015 is your year to show the world how Jack3d you can get, read Pro Natural Bodybuilder Victor Egonu’s guide to your first show.   1.) ... read more
  • Instant training improvement tips: You see sweat, I see glory

      At times the weight of the daily struggle is daunting; for each day is a struggle but as you learn to rise against the challenge you find said 'struggle' the spur to capture the 'strength within'. The past few days would put me to yet another ... read more
  • Instant Training Improvement Tips: Stay Strong

      In the last fifteen years the greatest improvement in the ‘iron game’ is likely the respect of ‘pre-habilitation’ work. This was a long time coming as preventive measures were once very common in the illustrious past of the ‘iron ... read more
  • Strong is The New Skinny

      From vibrating belts claiming to scorch fat to gimmicky “thigh busters” to lure the house wife, female fitness has greatly evolved.   Females everywhere are starting to pick up a barbell and put down the celery.   “Strong is Th ... read more
  • Instant training improvement tips: Redefining Average

      Every challenge involves a level of risk and as much as you can prepare for different tests there will be times you suffer a ‘temporary set-back’. It is how you respond to said ‘temporary set-backs’ that will decide between ‘success ... read more
  • Instant training improvement tips: Going FeastMode

      The holidays are approaching and in a flash the buffet tables will be filled with special meals and family traditions. Many of these traditional meals are a memory in life’s great photo album and should never be squandered but equally must ... read more
  • Programming for Strength

      Knowing how to build an effective strength training plan provides a huge benefit to a lifter.  Over time it allows them to refine and customize the training plan based on specific needs or how your body responds.  Unfortunately most of th ... read more
  • Top 5: Beginners Paleo Hacks

    Truth be told; food, dieting, and nutrition are complicated animals. Search any new concept, and you’ll find strong conflicting arguments within the first page of Google. With this being said, there are some key points that are tough to argue; eat ... read more
  • Instant training improvement tips: The Sweat of Success

      Take great pride your victories but the moment the celebration ends start charting a course for your next accomplishment.   One of the greatest lessons sport and the ‘iron game’ provides is ‘patience’ and working daily towards ... read more
  • Instant training improvement tips: Don't Leave Your Goals In The Cold

      "Season GAININGS!" December has more calorie-laden events than a Furious Pete Tour. It’s the spirit of colder weather, family gathered around the table and delaying your diet until Jan 1st. So we rationalize to ourselves ‘we deserve to en ... read more
  • Grip and Rip Deadlift

      The deadlift is probably the most underused and misunderstood exercise that can be added to ones arsenal to strengthen and build the back, glutes and hamstrings.   However, where one might be a natural-born presser and/or squatter, n ... read more
  • Instant training improvement tips: Smashing Circumstances

      Of the many lessons to success and goal achievement, ‘opportunities’ to excel are rare and more of a glimmer of hope rather than very obvious. Opportunities, from my thirty years of coaching, are never ‘gift wrapped’ and what you make ... read more
  • Instant training improvement tips: Top 5 healthy comfort foods

      With the first taste of winter chill and in the time well before dawn that is too late to call evening I began my annual tradition. With one gnarled old hand wrapped around my trusty Gränsfors Bruk axe and the other finding warmth in the ‘ ... read more
  • Recipe: Jack3dPot Chili

    .   Colder weather isn't an excuse for clothing yourself with a layer of gelatinous-poor-excuse-for-a-bulk winter coat. If you’re going to add mass do it right, and keep your diet balanced. Carbs are not the enemy but that “White Hot Choco ... read more
  • Big Time Bench

      People are always asking me how to fix their bench press, how to improve their technique, or the obvious—how to get strong(er) on the bench press. So, I decided to sit down each week for 10 weeks and give a bench press tip, hoping to help ... read more
  • Top 5 Modern Macro Hacks (IIFYM)

      How does a juicy burger sound right about now?   IIFYM or "If It Fits Your Macros" is not necessarily a new idea, but has gained increased popularity lately. You may have been drooling over those Instagram posts of poptarts and pizza ... read more
  • Instant training improvement tips: The Art of Losing Control

      The only thing predictable in life is that nothing is predictable. Virtually every challenge you will face will be determined by how you manage rapidly changing conditions.   ‘Chaos’, can be anything from psychological pressures r ... read more
  • Easy Chicken Parm and Whole Grain Pasta

      As the temperature drops the number on the scale tends to raise. You may be getting ready to HiBROnate for the winter, but don’t sleep on your diet just because it’s no longer flip flop season.   Get into the kitchen tonight and ... read more
  • Instant training improvement tips: Top 5 foods worth the extra money

      Given my age and that I experienced and remember the early days of the ‘fitness craze’ fondly, I can assure not a single person would have given a moments attention to frozen or the like ‘health food’ simply because the packaging was ... read more
  • Scary Strong Squats

      The squat is the cornerstone of most training goals; a truly compound movement that is often done incorrectly in gyms all over the world.   From high squats, to knees way over the toes, there are many things that can go wrong.   ... read more
  • Top 10 tips to balance lifting and life

      Life can get in the way of getting Jack3d, but it doesn't need to. IFBB Pro Angela Yamashita & 2x Mr. Tennessee Men's Physique Champion Dustin Starr of TEAM USPlabs balance both family and fitness using these key points.   1. STR ... read more
  • Instant training improvement tips: Broken but not defeated

      Despite goals often appearing far off in the distance, achieving your objective is often as simple as 'small steps' daily applied over years. In-fact the first step may be 'small' but is in many ways the biggest.   The year was 2008, t ... read more
  • Instant training improvement tips: 5 Most Overrated Bodybuilding Foods

      Adding muscle mass is a product of intense training and making use of the correct exercises in the manner they were designed to be performed, in combination with a diet and nutrition plan that provides the body required nutrients.   ... read more
  • Recipe: Cilantro-Lime Chicken Fajitas

          . -- Cilantro-Lime Chicken Fajitas --   Ingredients: 6 Skinless Boneless Chicken Breast, Cut Into Slices 6 Whole Grain or Ezekiel Tortillas 3 Large Bell Peppers (Green) 18 Grape Tomatoes 1 Red Onion, Sliced   ... read more
  • Training for Max Strength, Size and Symmetry

      There's no "right" way to train. That “one program fits all” doesn’t exist. So how do you find what will work for you?   Experiment with a variety of programs Use something that you enjoy Set a goal and create your plan to achiev ... read more
  • Top 5 tips for quicker workouts

      Shift Happens…   Our lives are bigger than any weight we can pull or squat. When time isn’t your “BFF” and you have only 30 minutes to squeeze in a date with the iron, make the shift. You can still SMASH weights until your knee ... read more
  • Instant training improvement tips: Strength by Struggle

      As the cold chill of October ushers in the first signs of winter; ‘welcome adversity’ as it is the place where athletes are built. As the winds howl, the thermometer dips and the soft rain of summer turns to snow, put another layer on, di ... read more
  • Recipe: Bulking Buffalo Chicken Mac and Cheese

      Never before has macaroni and cheese been considered 'acceptable' on a diet. Well, that's about to change. With a few simple alterations to conventional preparation, this Buffalo Chicken Mac and Cheese dish will feed a hungry army with musc ... read more
  • Instant training improvement tips: Bulking on a budget

      With the chill of home and the endless parade of everything and anything pumpkin, no my coffee is black, the annual ritual in every weight room is add mass. We’ve all walked that road, hopefully with regular stops in the Squat rack and plat ... read more
  • Eating For Strength

      Succeeding in the strength game is MUCH more than calories and chalk. To rise to the top, it takes discipline in and out of the gym. What you choose to eat on a daily basis will lead your progress.   I didn’t start off powerlifting. ... read more
  • Top 5 Bench Alternatives

      It’s 6:00pm, you’ve just taken two scoops of Jack3d micro and you’re ready to crush some bench. Unfortunately for you, every bench is taken by a “Chest and Bi day alumni” ready to smoke a few half reps of ‘ a buck thirty five’ a ... read more
  • Instant training improvement tips: The Art of the Fight

      Somewhere just after a searing pain shot through my body and a renowned surgeon pronounced my athletic career over, I made a decision to ‘fight back’. This decision did not come quick but a slow evolution and in many ways a metaphor of ... read more
  • Recipe: Citrus Spiced Grilled Chicken and Hash

      Eating on a budget doesn't mean you have to skimp out. Piece together your perfect meal by combining the perfect ratio of fat, carbohydrate, and protein in a serving size beneficial toward your goals. Skip the processed foods, and look for ... read more
  • Instant training improvement tips: Inconvenient conveniences

      Despite technological improvements that have provided the modern world countless conveniences, many of said ‘advances’ play a role in poor quality health and lowered standards of fitness and strength.   In fact much of ‘conveni ... read more
  • #SCARYSTRONG // What Is Strong?

      What Is Strong?    The sport of strength one of the oldest forms of competition. Man testing his physical-will against objects of all weights and sizes has been around for centuries, through generation after generation.   Toda ... read more
  • Top 5 tips for Eating on the Go

      I have been a road warrior for about 7 years now. That includes putting about 100,000 miles on my truck every 18 months, flying every other week, and competing all over the world. I love food, but if I eat what I want all the time I’ll be ... read more
  • Instant training improvement tips: Marks of a Champion

      Every victory includes a series of misfortunes along the way that become both teaching tools and motivational moments. Whether you stand at the top of the podium or feel a personal sense of accomplishment by achieving a goal there is a common ... read more
  • Everything's SWOLER In Texas // Upright Rows

    Everything's SWOLER In Texas // Upright Rows ... read more
  • Instant training improvement tips: Take out the Takeout

      Despite the common understanding of the enormous importance of food in our lives, dietary habits are likely worse than at any time in the history of man. Modern society, with all its endless ‘conveniences’ is essentially securing its ow ... read more
  • Everything's SWOLER In Texas // Cable Lateral Delt Raises

    Everything's SWOLER In Texas // Cable Lateral Delt Raises ... read more
  • Top Ten Reasons to Get Fitter Now

      Trade in that keg for a six pack. This is our top 10 reasons to get fitter now!   Be an Athlete. Strong is great, but don't just be strong and not able to walk up and down stairs. Take some pride in yourself and be capable of tackling ... read more
  • Instant training improvement tips: Lambs and Lions

      With each dawn each of us has a choice. The broadest of majority will rise out of bed, slowly, meekly, and foolishly accept what they have always accepted with the misguided belief their fate is reserved. Whether related to career, academic ... read more
  • Everything's SWOLER In Texas // Dumbbell Shrugs

    Everything's SWOLER In Texas // Dumbbell Shrugs ... read more
  • RECETA // LATTE DE CALABAZA ESPECIADO CON PROTEÍNA

      LATTE DE CALABAZA ESPECIADO CON PROTEÍNA      ¡Prueba el sabor de otoño con nuestro Latte de Calabaza Especiado con OxyELITE Protein!   Ingredientes: • 1 taza de café caliente preparado de tu elección • 1 cda. d ... read more
  • Instant training improvement tips: Hungry like a Wolf

      The responsibility of every aspiring bodybuilder and athlete is managing a healthy diet. Failure to do so will only amount to the inability to reach your goals as diet is no less than half of the broad ‘development package’. Simply, the n ... read more
  • Everything's SWOLER In Texas // Bent Over Lateral Delt Raises

    Everything's SWOLER In Texas // Bent Over Lateral Delt Raises ... read more
  • Top 10 Cardio Anthems

      We have a love/hate relationship with cardio. We love seeing our abs, but we hate the treadmill. Good music helps us forget we’ve just been running in place for the last 36 minutes. Anthony Thomas and Maria Garay have teamed up to share the ... read more
  • Las 10 mejores canciones para realizar cardio

      En semanas anteriores hemos estado hablando bastante de cardio y, acéptemelo, cardio no es tan divertido o tan gustoso como una buena sesión de bíceps o pecho. Sin embargo, es fundamental, sea cual sea tu objetivo.   Si quieres b ... read more
  • Cómo vencer tus miedos

      El miedo no deberá de ser aquello que nos detenga sino más bien aquello que nos impulse. Para muchos el mayor miedo al entrar a este mundo es el miedo al fracaso. Pues para la mayoría de nosotros las palabras de aliento son superadas abrum ... read more
  • Instant training improvement tips: The Greatest Enemy

      Fear is the shackles that keeps man from his dreams and, as it relates to the iron game and sporting pursuits, a ‘beast’ that is typically a figment of the imagination.   This ‘beast’ of ‘fear’ is your ego cloaking reality ... read more
  • Swole's In Session #3 - Training in School

      If you read week two, you've seen that it doesn't take much time after all to stick to a proper diet. What can be more of a struggle, however, is fitting in your training sessions. However, by creating an effective program for the time you ... read more
  • Everything's SWOLER In Texas // Front Delt Raises

    To sculpt flawless delts you can’t forget the isolation work. Gotta make these count... Check out our top front delt raise tips for the ultimate pump! ... read more
  • Cuando los bocadillos pueden salir mal

      En semanas pasadas comentábamos como los bocadillos podían resultar bastante tolerables dentro de la dieta, siempre y cuando estos cumplieran con ciertas características: Bocadillos Saludables   Sin embargo, no siempre estamos en ca ... read more
  • Instant training improvement tips: When snacks go bad

      You cannot ‘out run’ a poor diet.   With that said and done, we all ‘snack’ to some degree and said choices can either accelerate development or ruin your efforts. That simple fact, a bitter pill to swallow, is critical to unde ... read more
  • Everything's SWOLER In Texas // Lateral Delt Raises

    Getting swole is all about ATTITUDE! Get your shoulders so wide, you walk into The Gap and fill it. Hulk out of your XXtra medium tee’s with these lateral raise tips! ... read more
  • Top 10 Home Workout Tips

      Working out at home can be simple, effective & fun. Those of you who have children or tight schedules have to find unique ways to get your daily exercise.   Now on sale - NEW USPlabs AminoLIFT!     Here's a list of T ... read more
  • Los 10 Mejores Consejos para Entrenamientos en Casa

    No todos poseen el privilegio de poder entrenar en un club o un gimnasio. Yo alguna vez fui de ellos y en ese tiempo aprendí valiosas lecciones sobre como poder obtener resultados dentro de casa.   No es lo mismo entrenar teniendo un sin lí ... read more
  • Aguantando el dolor

      Si puedes aprender a controlar el dolor, aprenderás a controlarte a ti mismo. He aquí los 5 mejores tips de un fanático del dolor para aprender a controlarlo (o por lo menos tolerarlo).     El dolor es temporal   Para mu ... read more
  • Instant training improvement tips: Losing Control

      Every experienced athlete will at some time in their career suffer an injury and through it will grasp pain management in their rehabilitation process and oddly become ‘mentally stronger’.   However beyond ‘pain management’ t ... read more
  • Everything's SWOLER In Texas // Seated Dumbbell Overhead Press

    Are you talking to me??? Headphones are in and it’s time to blast some dumbbell presses. Hitting all 3 deltoid heads in 3.... 2.... 1! Overhead is the ONLY way to go for your first exercise. It's time to bring the pain! ... read more
  • Everything's SWOLER In Texas // Get Ready For This!

    We don’t train shoulders, we destroy ‘em. Concrete slabs that’ll stretch every fiber of your shirts, and cause you to turn sideways when going through the door – It’s the only way. ... read more
  • Las 5 Mejores Alternativas de Ejercicio Cardiovascular

      Es momento de aceptarlo… para muchos de nosotros la simple palabra ‘cardio’ resulta por si misma sinónimo de terror, aburrimiento y frustración. Y es que muchos de nosotros solo realizamos cardio porque debemos de realizarlo y no po ... read more
  • Top 10 Advanced Cardio Workouts

    . We HATE the treadmill. If running in place isn't your idea of a workout either, check out Keianna Henry and Amanda Gable’s Top 10 Advanced Cardio Workouts!     10) Track Workout - A combination of short sprints (20-200 yards), b ... read more
  • 5 Errores Que Te Impiden Alcanzar Tus Objetivos

    Dicen que los seres humanos somos animales de hábitos. Eso quiere decir que estamos programados para volver ciertas conductas parte de nuestra cotidianidad y esto es fantástico, pues en gran medida, la grandeza y el éxito son el resultado de la ... read more
  • Instant Training Improvement Tips: Finding Freedom

      Within sport and the iron game there is a sense of ‘freedom’ for those who pursue their goals. Part of the process of targeting goals is unshackling yourself from the chains of existing notions of your ability and effectively ‘freeing ... read more
  • Bocadillos saludables // RECETA Tazas de Mantequilla de Maní y Chocolate

    Para muchos el comer un bocadillo y mantener la dieta es una conjetura prácticamente incompatible. Si eres un lector asiduo de nuestro blog, seguro ya te habrás dado cuenta de lo renuente que soy a la idea de tener que llevar una dieta estilo "co ... read more
  • Instant training improvement tips: Smart Snacking

    Smart Snacking   The modern world, despite its many conveniences and suggestions ‘life is easier’ has one major disadvantage to my youth; our work hours are stretched tight and stress levels are at catastrophic levels. Our hectic lifestyle ... read more
  • Sesión de Recomposición de Septiembre: 1

    Para muchas personas, el tiempo resulta un impedimento clave al momento de lograr sus metas respecto al ejercicio. Y es que aceptémoslo, no todos tenemos el privilegio de poder dedicarnos tanto como nos gustaría a nuestra rutina de entrenamient ... read more
  • September Recomp Session #1

    Let's do this!   Flavors of the week: Jack3d®: Blue Raspberry Modern BCAA+™:Green Apple OxyELITE Protein™: Vanilla Ice Cream   30 minutes prior to training:   - 1-2 scoops of Jack3d® Blue Raspberry mixed with 1 scoop ... read more
  • Back To Swole Pt. 2: Fueling Your Flex

      When you're flying by the seat of your pants as you take on the semester, sticking to a meal plan or even maintaining a healthy diet for that matter can be a challenge. You may feel that you don't have the time or money. Maybe you're like ... read more
  • Los 5 Mejores Consejos Para Perfeccionar Tu Cuerpo

    Muchas veces la gente me pregunta sobre los “secretos” del fisicoculturismo y el fitness, como si es que hubiera una fórmula mágica la cual transforma los cuerpos de gente cualquiera en verdaderas obras de arte pero siempre he sido muy firme ... read more
  • Victor Egonu’s Top 5 Tips To Get Fitter.

      When you’re working hard in the gym, you expect results. If you’re not seeing the changes you want, be sure to check out pro natural bodybuilder, Victor Egonu’s top 5 tips to get fitter.   1.Bank Your Hard Work With USPlabs C ... read more
  • La cena perfecta // RECETA Revuelto de Pollo con Coco y Calabaza

    Una dieta balanceada es fundamental no solo para la obtención de nuestros objetivos relacionados con el entrenamiento sino también para el adecuado funcionamiento de nuestro cuerpo y el mantenimiento de nuestra salud.   La cena es en mi expe ... read more
  • Instant Training Improvement Tips: Set the Table for Diet Success

      Set the Table for Diet Success   Despite every complex solution or sale pitch delivered the path to a healthy diet is relatively simple in design. A healthy diet is upheld with five major ‘building blocks’ as follows:   • ... read more
  • Entrenamiento Jack3d #12: Espalda imponente

    Tener una espalda grande es sin duda uno de los mayores sinónimos de poderío, fuerza y desarrollo general de cualquier físico. Hoy en día hay muchas máquinas para entrenar este y otros grupos musculares. Sin embargo, no hay nada como regresar ... read more
  • HD Bodybuilding Workout #32

    Heavy Duty Bodybuilding Workout   Flavors of the week: Jack3d®: Watermelon Modern BCAA+™ : Grape OxyELITE Protein™: Vanilla Ice Cream   This Summer get AminoLIFT™ the Ultimate Beach Season "Lift-Me-UP" for clean energy and ... read more
  • Swoles in Session Pt. 1

    Swoles in Session Pt. 1 - By Cassie Bishop   Amid classes, work, and family life, we’re often on the move with way too little sleep. Student life presents some unique challenges to those who wish to look their best, especially when prepping ... read more
  • Top 5 Get Fit Tips

    Top 5 Get Fit Tips By Victor Egonu   The goal of this blog is to share my opinions on various fitness topics emphasizing methods and tips for leaning out during the summer. Here’s my top 5 to make this your best summer.   1. Capitaliz ... read more
  • 10 consejos para lograr un cuerpo playero

    Seguro la mejor parte de ir a la playa es cuando puedes quitarte la camisa y mostrar esos abdominales de roca pero ¿qué pasa cuando no has logrado definir de manera exitosa tu zona media? Una vacación más en donde tendrás que quedarte con la pla ... read more
  • Los secretos del campeón

    Muchas personas siempre basan sus fracasos en un simple y poco comprobable hecho: “Genética”   Al parecer, para muchos individuos la genética es tan fundamental para ser un campeón que ni siquiera vale la pena intentarlo si no posees la ... read more
  • Instant Training Improvement Tips: Breaking the Barrier

    Breaking the Barrier   From the first stinging drip of sweat into your eyes to the blood filling your legs to the point you can barely move, you respond to the challenge.   As it relates to championship aspirations of an athlete, as wel ... read more
  • ¡El Desayuno de Poder! // RECETA para Barras de Proteína

    ¿Cuántas veces escuchaste que el desayuno era la comida más importante del día? ¿Diez, cien, mil veces tal vez? Y no te mintieron pues en realidad lo es. Sin embargo, no cualquier que saques de la nevera califica como un desayuno adecuado y en l ... read more
  • Instant training improvement tips: Get Up and Go Breakfast

      There are no ‘short cuts’ or ‘quick fixes’ and at the root of every successful athletic pursuit is understanding that no training plan can overcome a poor diet. As much as I would like to tell you that callous regard of diet is ‘fin ... read more
  • Entrenamiento Jack3d #11: Hombros de roca

    Los hombros son de esos pocos músculos que puedes apreciar en cualquier condición. Me refiero a que no importa que traigas una playera holgada o una sudadera muy suelta, si tienes hombros grandes tu figura se verá imponente sin importar qué suc ... read more
  • HD Bodybuilding Workout #31

    Heavy Duty Bodybuilding Workout   Flavors of the week:   Jack3d®: Fruit Punch Modern BCAA+™: Green Apple OxyELITE Protein™ Cookies and Cream   30 minutes prior to training: Pre-workout cocktail : 1-2 scoops of Jack3d®: ... read more
  • Instant training improvement tips: Embrace The Challenge

    Embrace The Challenge   If there is a unique aspect in the training of a lifelong athlete it is that training must vary to ensure the dreaded adaptation does not occur but equally allow the individual to adapt to various competitive situations ... read more
  • Gable_Fit Workout Tips // ME vs. ME

    "Simple truth, if you don't do the work, you won't get the results, End of story. I realized one day what I was capable of, and stopped settling. I set a goal, I saw the results once, and that's all it took. Addiction set in. I have found my passio ... read more
  • ¡El secreto del cuerpo perfecto!

    Cuando comienzas a recorrer la senda del entrenamiento es porque tienes un objetivo en tu mente. Este objetivo puede tener diferentes formas y dimensiones ya sea desde bajar/subir “n” numero de kilos hasta alcanzar una apariencia exacta. Pero; ¿ ... read more
  • Instant training improvement tips: One Step Closer

    One Step Closer   Perfection in the athletic arena is impossible. Yet, despite that dire statement no champion athlete will stop its pursuit. Every athlete desires to improve their ability and whether conscious or not, ‘perfection’ is a lo ... read more
  • El almuerzo perfecto // Ensalda con pollo estilo “Isla de volumen”

    Comer es uno de los actos necesarios para poder mantenernos con vida, dependiendo de los hábitos y calidad relacionada con nuestra comida estará el mantenimiento de una buena salud.   Pero qué pasa cuando comer pasa de ser una necesidad esp ... read more
  • Instant training improvement tips: The Power Lunch

      Just as no training plan can overcome a poor diet, nutritious dietary approaches that answer the demands of an athlete do not come by chance.   However unlike the exhausting demands of training, planning and implementing your diet are ... read more
  • Entrenamiento Jack3d #10: Reforzando el “core”

    Ya sea que practiques algún deporte en donde tu estabilidad o “core” sea esencial o simplemente porque gustas de mostrar un abdomen bien fuerte y marcado todo el año, este entrenamiento te dará el momento perfecto para poner a trabajar e ... read more
  • HD Bodybuilding Workout #30

    HD Bodybuilding Workout #30     Flavors of the week:   Jack3d®: Blue Raspberry Modern BCAA+™: Grape Bubblegum OxyELITE Protein™: Milk Chocolate   30 minutes prior to training: 1-2 scoops of Jack3d® Blue Raspber ... read more
  • Los 10 mejores ejercicios abdominales para realizar en casa

    Los abdominales no solo sirven para verse increíbles cuando nos quitamos la playera o salimos a la playa (claro siempre y cuando tenemos una cantidad de grasa considerablemente reducida). En realidad sus funciones van más allá de la estética. Al ... read more
  • Top 10: Ab/Core Moves ANYONE Can Do At Home

    Top 10 Tuesday   Shredded Core/Ab Moves   This Summer, get AminoLIFT™. The Ultimate Beach Season "Lift-Me-UP" for clean energy and focus†.   The six-pack is the holy grail of summer.  This separates the fit from the ripped ... read more
  • Liberando el potencial

    Nadie entiende lo que se siente estar en tu lugar. Cada persona diciéndote que no puedes hacer algo cuando en realidad sí puedes. Sin embargo, el mayor de tus problemas es que la gente te lo ha dicho tantas veces que por fin han logrado corromperte ... read more
  • Instant training improvement tips: Awakening Strength

      Awakening Strength   If you believe that ‘strength training’ is solely about developing the body you have yet to understand the true ‘strength of training’. If you do not understand that is fruitless to build the body without t ... read more
  • El huevo perfecto

    ¡El huevo! Ese magnífico alimento el cual tanta gente evita, todo por temores infundados sin ninguna evidencia científica o porque simplemente les ha sido heredado un conocimiento obsoleto y sin fundamentos.   Aquí te dejo las evidencias ... read more
  • Instant training improvement tips: Perfect Eggs

      Any discussion within the ‘iron game’ and the topic of ‘eggs’ must start with due respect to the genius of Mr. Vince Gironda. In-fact I will go as far as to tell you that modern science, for all its’ notably advancements, has done w ... read more
  • @Gable_Fit Workout Tips // Pump Day Booty Work

    "HAPPY HUMP DAY #earnednotgiven // Lately I've been doing pyramid sets for some workouts. Usually in the beginning as my warm up and to really burn out the muscle. I start light and then climb, adding weight every set. Then drop the weight again. ... read more
  • Entrenamiento Jack3d #9: Destrucción total de pecho

    Si leíste el blog de ayer ya tendrás una idea del camino que tomará este entrenamiento. Si no lo has leído te recomiendo que lo hagas. Encontrarás mucha información valiosa sobre los errores más comunes por los cuales tus pectorales siguen sin ... read more
  • HD Bodybuilding Workout #29

    HD Bodybuilding Workout #29   Flavors of the week:   Jack3d®: Watermelon Modern BCAA+™ : Blue Raspberry OxyELITE Protein™: Cookies and Cream   30 minutes prior to training: 1-2 scoops of Jack3d® Watermelon mixed with 1 ... read more
  • 10 Consejos Para Desarrollar Un Pecho INSANO

    Como una persona la cual siempre sufrió por tener ganancias a nivel de los pectorales no me es ajeno hablar de este tema. Todos los hombres quisiéramos tener pectorales dignos de cualquier superhéroe pero la realidad es muy distinta ya que por má ... read more
  • Instant training improvement tips: Top 10 Tips For SICK Chest Development

    Just as every action has a consequence most individuals fall short of their training goals for very simple reasons. This occurs for a variety of reasons but primarily hinges upon the fact that much of the training information online is questionable ... read more
  • Nunca Olvidar. Nunca perdonar.

    Si algo me queda presente día tras día después de estos 10 años que llevo en el deporte es lo siguiente:   Nuestro pasado siempre nos perseguirá y este puede frenarnos o inclusive detenernos por completo. Sin embargo, existen sólo dos p ... read more
  • Instant training improvement tips: Beyond the Burn

    The hot summer day disguises that the days are gradually becoming shorter and soon the chill of autumn will be here. Autumn, not the well marketed suggestion of postcard landscapes and quaint strolls amongst fallen leaves but of biting chill and a re ... read more
  • Súper Cargado Puré de Mantequilla de Maní y Plátano

      Súper Cargado Puré de Mantequilla de Maní y Plátano   Ingredientes:   • 2 scoops OxyELITE Protein™ • 1 plátano mediano • 1 cucharada mantequilla de maní natural   Preparación:   Mezclar 2 cuchara ... read more
  • El Brownie perfecto

    Y una vez más a manera de intentar contribuir con nuestra comunidad, en USPlabs nos esforzamos por tratar de tirar abajo esa antigua e inútil idea de que la dieta del fisicoculturista/fitness/persona físicamente activa debe de ser aburrida, insabo ... read more
  • Peanut Butter and Banana Protein mash

    A healthy 'no bake' peanut butter and banana mash that is loaded with muscle building protein.   Ingredients:   • 2 scoops Milk Chocolate OxyELITE Protein™ • 1 medium banana • 1 tablespoon chunky natural peanut butter   ... read more
  • Instant training improvement tips: Have your cake and flex it too

      Success does not come by chance and if an athlete is to climb the podium they must dedicated many years to a proper training, diet and supplement plan.   That isn’t a point for debate but a simple fact.   ‘Talk’ will not ... read more
  • HD Bodybuilding Workout #28

    Heavy Duty Bodybuilding Workout   Flavors of the week:   Jack3d®: Fruit Punch Modern BCAA+™: Blue Raspberry OxyELITE Protein™ Cookies n’ Cream   30 minutes prior to training: Pre-workout cocktail : 1-2 scoops of Jack3d ... read more
  • 5 alternativas a la sentadilla

    Si bien llevo los últimos blogs del mes tratando de enfatizar al máximo sobre los beneficios y utilidades del ejercicio de la sentadilla, también debo de aceptar que no todas las personas pueden o deben de realizarlo.   Ya sea porque apenas ... read more
  • Instant training improvement tips: A Day without Squats

    It is quite possible to develop powerful legs without traditional Squats and often advantageous to make use of techniques that eliminate the ‘bar on your back’. This is not to say back Squats are not important but in many cases technical form has ... read more
  • Liberando el freak

    En el día a día existen momentos en los cuales quisiéramos simplemente explotar y dejarnos ir. Esta analogía me recuerda mucho a una película de los años 90 protagonizada por el actor Michael Douglas bajo el título “Un día de furia” y no ... read more
  • Instant training improvement tips: Unleash the Freak

    Long ago and a time now seemingly forgotten, athletic training and the ‘iron-game’ were vastly different arenas than today. The era, contrary to popular opinion, was far from perfect. Our errors in training were plenty but no photograph can captu ... read more
  • Healthy High Protein Tuna Patties

    Looking for a way to eat tuna to reap the nutrition benefits, without the bland taste? Try our Tuna Patties. An inexpensive and easy way to increase your daily protein intake. Season with your favorite seasoning blend for a personal touch!   I ... read more
  • Entrenamiento Jack3d #8: Destrucción TOTAL de piernas

    A todos nos pasa alguna vez. Te saltas un entrenamiento de pierna esta semana por que no te sientes tan bien para esforzarte al nivel que requiere un entrenamiento de esta clase. La próxima también haces lo mismo por falta de tiempo.  La próxima ... read more
  • HD Bodybuilding Workout #27

    Heavy Duty Bodybuilding Workout   Flavors of the week: Jack3d®: Watermelon Modern BCAA+™ : Grape OxyELITE Protein™: Vanilla Ice Cream   This Summer get AminoLIFT™ the Ultimate Beach Season "Lift-Me-UP" for clean energy and f ... read more
  • ¿Acaso entrenas pierna?

    Ya sea que por fin estás entrenando tus piernas o que llevas años haciéndolo pero te has estancado, es momento de discutir estos simples tips que harán que cualquier entrenamiento de pierna que hayas realizado mejore y atraiga esas preciadas gana ... read more
  • Instant training improvement tips: Do you even LIFT legs?

    One glance of the modern exercise facility reveals the obvious; few respect the importance of developing their lower body. This is quickly demonstrated by the sheer proportion of space dedicated to training to upper and lower body work and of-cours ... read more
  • Sobresalir no es cuestión de suerte sino de esfuerzo

    Y todos los días lunes sucede lo mismo. Llego al gimnasio, me preparo para comenzar mi entrenamiento de manera formal como lo hago todos los días y antes de poder decir “¿Acaso tu entrenas?”, me encuentro con una avalancha de gente la cual poc ... read more
  • Instant training improvement tips: Mad Men

      The ritual begins in the hot summer sun just as it did in my youth as I found myself on the practice ground training. This is the home of an athlete, a place were dreams reside, a place were work is weighed with every bead of stinging sweat a ... read more
  • Salmón a la parrilla perfecto

    Si te gusta el salmón, hay maneras simples y rápidas de cocinar un sabroso filete de salmón. Un filete de salmón resulta una comida deliciosa y saludable, llena de proteínas y aceites grasos omega-3. En lo personal yo considero el salmón como ... read more
  • Instant training improvement tips: The Perfect Grilled Salmon

    The lazy days of summer are in full swing and with it, every backyard and patio seems flush with succulent aromas from the barbeque. For those within the world of ‘physical culture’, a healthy approach to your grilling ritual is of crucial import ... read more
  • Entrenamiento Jack3d #7: Trabajo TOTAL de piernas

    Si bien yo prefiero y recomiendo dividir el entrenamiento de pierna en por lo menos dos sesiones, entiendo que existen circunstancias por las cuales esto no siempre es posible y definitivamente prefiero aconsejar entrenar un todo el tren inferior e ... read more
  • HD Bodybuilding Workout #26

    Heavy Duty Bodybuilding Workout   Flavors of the week: Jack3d®: Blue Raspberry Modern BCAA+™:Green Apple OxyELITE Protein™: Vanilla Ice Cream   This Summer get AminoLIFT™ the Ultimate Beach Season "Lift-Me-UP" for clean ener ... read more
  • Instant training improvement tips: Raising Jack3d Calves

    It is one of the most commonly neglected areas of training, often made slight of in certain circles yet is of enormous consequence in sport and bodybuilding circles. The training of the calf region, or what I prefer anecdotally to refer to as the ‘ ... read more
  • ¿Piernas de gallina? ¡Nunca más!

    Una de las áreas cruciales para poder terminar con máximo desarrollo de tu sección inferior son las pantorrillas o gemelos. Sin embargo y contrario a lo que mucha gente entiende, las pantorrillas no son un solo músculo sino en realidad dos: Gemel ... read more
  • No hay plazo que no se cumpla

    En algún momento de mi carrera deportiva me di cuenta que eventualmente llegarás a un punto en que te encuentres listo, en que el que mejorar mas allá de ser imposible es una situación la cual es ya bastante complicada o poco factible. Sin embarg ... read more
  • Instant training improvement tips: Ready for LIFT off

    In-truth, if you are an athlete you are unlikely to ever be satisfied with your preparation and ability. There will always be ‘one more’, one more exercise to perfect your craft, one more sprint when your lungs are heaving and your legs are weary ... read more
  • Instant training improvement tips: The Perfect Cheeseburger

    With summer in full swing the ritual of the backyard barbeque is in full force and unlikely to be a constant for the next seven weeks, if not longer. Though the selection of foods for barbequing can be extremely diverse, including healthy vegetables, ... read more
  • La hamburguesa perfecta

    Una de las cosas que más me puede molestar es seguir escuchando a las mentes cerradas diciéndole a los novatos del gimnasio la importancia de comer arroz hervido y atún enlatado en agua después de entrenar ¡Como si esto de algún modo fuera al ... read more
  • Entrenamiento Jack3d #6: Cuadzila

    Unos bíceps grandes, pechos de roca y espalda de muralla no son nada si lo comparamos con el poderío y gran porte que unos monstruosos cuádriceps proporcionan a tu figura. Yo lo sé. Alguna vez también estuve del lado de los que temían/aborrecí ... read more
  • HD Bodybuilding Workout #25

    Heavy Duty Bodybuilding Workout   Flavors of the week:   Jack3d®: Fruit Punch Modern BCAA+™: Green Apple OxyELITE Protein™ Cookies and Cream   30 minutes prior to training: Pre-workout cocktail : 1-2 scoops of Jack3d®: ... read more
  • 4 Pasos Para Los Más Poderosos Cuádriceps

    Los cuádriceps son sin duda alguna el músculo más potente y voluminoso del cuerpo humano… eso quiere decir que ningún cuerpo realmente grande y masivo puede cometer el error de dejarlos afuera de su fisionomía. Nos permite caminar, sentarnos, ... read more
  • Instant training improvement tips: In Quad we Trust

    Approximately fifteen years ago as the iron-game shifted in the public eye it made a crucial error in the technical approach to Squats, which in this case placed significantly less emphasis upon balanced leg development and almost securely upon the ... read more
  • Un Poco Más… Siempre Quiero Un Poco Más

    En algún momento decidiste comenzar con el entrenamiento, mejorar tu alimentación y dejar aquellos malos hábitos. Tus objetivos eran sencillos; perder unos kilos, ganar un poco de músculo y agrandar tus brazos… cosas muy sencillas y que no toma ... read more
  • Instant training improvement tips: Leaving your Legacy

    Through the many trials and long journey my life has taken it has become abundantly clear how the aspirations of each generation shifts in the wind.   I suspect my father’s generation, agreeably the ‘greatest’, looked at the world in tur ... read more
  • El Pollo Nuestro De Cada Día

    Hoy nos resulta difícil de creer dada su ‘popularidad’ en nuestra dieta. Sin embargo, no hace tantísimos años que el pollo estaba reservado a las mesas más pudientes. Afortunadamente, las cosas han cambiado y hoy día podemos disfrutar de est ... read more
  • Recipe: Sun Drenched Chicken

      With spring on the horizon and the tip-off of 'March Madness' today, the backyard barbeque is ready to go into full swing. One of the most common choices to meet the barbeque grill, given its versatility in recipe choices and tremendous econo ... read more
  • Entrenamiento Jack3d #5: Construyendo Los Cañones

    ¿Recuerdas nuestro entrenamiento de la espalda de muralla? Bueno, ninguna muralla puede permanecer de pie si no tiene un par de cañones que la defiendan y no hay nada más triste en este mundo que ver a una persona con un torso bastante respetabl ... read more
  • HD Bodybuilding Workout #24

    Heavy Duty Bodybuilding Workout   Flavors of the week:   Jack3d®: Watermelon Modern BCAA+™ : Blue Raspberry OxyELITE Protein™: Cookies and Cream   30 minutes prior to training: 1-2 scoops of Jack3d® Watermelon mixed w ... read more
  • Instant training improvement tips: Leg Day Essentials

    The foundation of all training begins with the lower body with the ‘king’ of exercises being the Squat. This statement comes with a number of crucial qualifications and ones that many fail to understand per their training.   Essential Le ... read more
  • 5 Errores Más Comunes En El Entrenamiento De Piernas

    Es hablar del difícil tema de las piernas y digo difícil no porque haya toda unas series de misterios científicos y místicos a su alrededor sino porque es probablemente para mucho la parte más olvidada de nuestros cuerpo. Así que, qué mejor ma ... read more
  • Ese lugar conocido como “El mañana”

    Mañana; Ese místico lugar en donde el 99% de tu productividad, motivación y logros terminan. Todo camino sin importar que tan largo o corto tenga que ser, siempre comienza con un primer paso. No importa cuántas veces te lo hayas propuesto, más ... read more
  • Instant training improvement tips: I came. I saw. I LIFTed.

    ‘It’s’ about you. Being successful is determined by what you do, not what you say.   About you screaming into the black of night, you want, you thirst, you crave success.   It isn’t about money and let me tell you as an older ma ... read more
  • The Perfect Steak

    The weekend is here (or close enough) and time to fire up the grill. Nothing fancy needed just a good quality steak, about 1½ inches thick and basic spices.   Spices   • 1 tbs fresh chopped thyme Garlic Powder • 1/2 tsp salt ... read more
  • Maestro De La Parrilla

    Desarrollar las habilidades que se requieren para cualquier tarea requiere de práctica y constancia. Dominar la parrilla y volverte en el maestro total de ella definitivamente no es la excepción. Te presentamos una lista de consejos bastante simp ... read more
  • Instant training improvement tips: The Backyard Barbecue

    Each week for the last four years the good people of USPlabs have requested a series of articles from me regarding health, fitness and sports performance development and I am proud to note I have been able to deliver our readership advice on how to a ... read more
  • Entrenamiento Jack3d #4: El Verdadero Desarrollo De Una Espalda Equilibrada

    Es muy importante para todos nosotros el entender la diferencia entre un entrenamiento hecho a conciencia en donde se analizan todos los factores relacionados con un verdadero desarrollo equilibrado contra un entrenamiento el cual parece sacado de ... read more
  • HD Bodybuilding Workout #23

    HD Bodybuilding Workout #23   Flavors of the week:   Jack3d®: Fruit Punch Modern BCAA+™ : Grape Bubblegum OxyELITE Protein™: Strawberry Cheesecake   30 minutes prior to training: 1-2 scoops of Jack3d® Watermelon mixed ... read more
  • 8 Pasos Para Una Espalda Perfecta

    Antes de que el negocio de fitness y ejercicio se convirtiera en una vía para vender equipo de poco valor, nuestro sector fue liderado por aquellos que respetaron la "cultura física" y proporcionaron una visión que no sólo ayudaría con los o ... read more
  • Instant training improvement tips: 8 steps to a flawless back

    Look before the fitness and exercise business became an avenue to shill equipment of little value, our sector was lead by those who respected ‘physical culture’ and provided insight that would not only assist the immediate goals of their clie ... read more
  • El Mayor Temor, La Más Grande Fortaleza

    Cuando comencé este viaje hace 10 años jamás creí que llegaría a este punto, aquel en el que puedo mirar hacia atrás y ver triunfos pero también derrotas. En este tiempo he aprendido que nuestra mayor debilidad no está en no poder completar ... read more
  • Instant training improvement tips: All Glory Never Surrender

    When asked to write of the ‘greatest weakness’ it is unquestionably and without the slightest tinge of doubt, it is ‘to surrender’.   To this, I know absolutely nothing and with pride this blood does not know ‘surrender’.   ... read more
  • Instant training improvement tips: Grilling Better Veggies

    For as long as I have been involved in the sport conditioning, fitness and health industry the public has been fascinated with ‘diet secrets’. Each of these ‘secrets’ are well marketed and possess magnificently branded names with equally magn ... read more
  • Cómo Asar Verduras

    Definitivamente no todos pueden darse el lujo de comer toda la carne que quieran, en algunas ocasiones por salud y en otras por cuestiones de simple pérdida de peso. Sea cual sea esa razón, existen maneras de tener una comida saludable y equilibr ... read more
  • Entrenamiento Jack3d #3: La forma “X”

    Aceptémoslo no todos tienen esa forma de triángulo o “V”; espalda ancha en un torso pequeño, cintura muy estrecha y piernas proporcionales a ello. En lo personal, yo mucho tiempo luché por lograr esta forma hasta que me di cuenta que no e ... read more
  • HD Bodybuilding Workout #22

    Heavy Duty Bodybuilding Workout Over the decades bodybuilding styles have come and gone like your father’s hairline. Of course there have been greats that will be immortalized on any given anniversary of a bodybuilding magazine, but a new stand ... read more
  • Instant training improvement tips: Building a Better Back

    Just as an athlete’s success likely rests upon overall leg development no training plan is complete with strong, powerful back. In-fact general back strength is critical for all aspects of upper body (if not ‘total’) development but most typica ... read more
  • 5 Errores Sorprendentes en tu Entrenamiento de Espalda

    Los Top 5 Errores en tu Entrenamiento de Espalda Que Ahora Mismo Puedes Estar Realizando Como lo hemos estado comentado, el entrenamiento de espalda no obtiene tanta atención como los entrenamientos de pecho o bíceps. Esta situación puede llevar ... read more
  • Anímate a LEVANTAR

    6 AM y tu mano apenas puede llegar a tu reloj cuando las voces en tu cabeza comienzan a decirte que “Aun está muy oscuro”, “hace frio” y “no quiero salir de la cama”. Esos músculos adoloridos aun siguen revelándose pretendiendo no e ... read more
  • Instant training improvement tips: Lifted from Sleep

    Reviewing the commentary of sport coaches following a loss provides interesting clues into their mindset and leadership qualities that are naturally passed onto their players and trickles down to the exercise culture. Though many quotes are for ‘pu ... read more
  • Instant training improvement tips: Smart Grilling tips for Father's Day

    There is little denying that the first glimmer of summer ushers the tradition of the barbecuing and relaxing moments with family and friends and of-course the endless secret recipes for that perfect meal.   Equally, for the iron-game communit ... read more
  • Hora De Poner La Carne Al Asador

    Aun no entiendo por qué tantas personas le tienen miedo a comer carne y por ello tienen la costumbre de solo comer atún en agua, claras de huevo y pechuga de pollo. En lo personal no me veo en un mundo en donde no pueda consumir carne por lo men ... read more
  • Entrenamiento Jack3d #2: Creando una Espalda de Muralla

    El día de ayer comentamos cuáles eran los puntos básicos para formar una espalda grande, fuerte y bien esculpida. Tomando eso en cuenta, es momento de poner estas ideas sobre la mesa y darle forma a un entrenamiento que transformará tu espald ... read more
  • HD Bodybuilding Workout #21

    HD Bodybuilding Workout #21   Flavors of the week:   Jack3d®: Fruit Punch Modern BCAA+™: Green Apple OxyELITE Protein™ Cookies and Cream   30 minutes prior to training: Pre-workout cocktail : 1-2 scoops of Jack3d®: Fru ... read more
  • Los Secretos Detrás De Una Espalda Jack3d

    Entendiendo a la espalda La espalda es el músculo principal encargado en el movimiento del jalón/tirón. Entender este principio se vuelve básico al momento de entender cómo desarrollarla (tanto en tamaño como en fuerza y poder). Cuando noso ... read more
  • Instant training improvement tips: Smart Back Training for Strength

    In the purest vision of resistance training you can either Push, Pull, Press or Squat and it is of no consequence whether you are using the a finely turned Olympic lifting set or a heavy rocks, kegs or any other non conforming object. Simply, a ‘he ... read more
  • Tenacidad y Coraje: El Momento es Ahora

    Como profesional del entrenamiento y la nutrición desde hace 5 años pero más importante como entusiasta del mundo de los hierros desde hace ya 10 años, me he encontrado innumerable cantidad de personas las cuales no se sienten cómodas con s ... read more
  • Instant training improvement tips: Do you Even Lift?

    It is a simple fact, undeniably, unquestionably comfortable but that absolute truth; the majority are accepting of ‘average’.   ‘Average’ is not a disease nor an insult but merely where the scales rest and where the majority are comfor ... read more
  • Lo que debes y no debes de hacer al asar a la parrilla

    En esta vida hay ciertos placeres a los cuales siempre querremos entregarnos pero nosotros, la gente de hierro, simplemente no podemos entregarnos a algunos de ellos, como la comida en este caso. Arroz hervido, pechuga asada y atún en agua no ... read more
  • Instant training improvement tips: Top 10 Grilling Mistakes this Summer

    The summer is here and invariably the ritual of barbequing on the weekend returns and with good reason. The backyard barbeque ritual is simply ‘fun’, relaxing and of-course provides a brilliant selection of great tasting meals to the table. Tha ... read more
  • Entrenamiento Jack3d #1: Construyendo la Espalda en "V"

    Tal y como lo mencionamos el día de ayer, la espalda juega un papel fundamental al momento de incrementar la simetría y forma esa fantástica forma de “V”. Con eso en mente les comparto un entrenamiento el cual sacará el máximo provecho de ... read more
  • HD Bodybuilding Workout #20

    HD Bodybuilding Workout #20   Flavors of the week:   Jack3d®: Watermelon Modern BCAA+™ : Blue Raspberry OxyELITE Protein™: Cookies and Cream   30 minutes prior to training: 1-2 scoops of Jack3d® Watermelon mixed with ... read more
  • El Misterio De La Espalda Perfecta

    Todos en algún momento consideramos que el pecho y los bíceps son lo único que está involucrado con esa apariencia viril y fuerte (tipo súper héroe) que desde siempre hemos soñado. Sin embargo, muchos olvidan el hecho de que en realidad para v ... read more
  • Instant training improvement tips: Summer Sculpted Back Training

    The development of a broad muscular back is an interesting consideration for the modern day iron-game enthusiast. For one hand they must accommodate training to suit present day gym facilities they equally will find answers to their quest from the pa ... read more
  • La Fórmula Secreta Para Seguir Adelante

    Es lunes por la mañana, hace frío y dormiste lo suficiente. A duras penas lograste ponerte de pie para sólo darte cuenta que son las 5:15 am y ya vas 15 minutos tarde. A partir de este momento tienes dos opciones: Volver a dormir y continuar p ... read more
  • Instant training improvement tips: Formula to getting Jack3d this Summer

    Within a moments notice it is quite easy to find a ‘motivational quote’ to satisfy a brief pang of self-doubt but to be truly motivated you possess a ‘mission’. This is the unique, somewhat confusing, element of ‘motivation’, for the ‘m ... read more
  • Comiendo Afuera y Poniéndote Jack3d

    Es momento de ponernos serios. No puedes decir que te tomas las cosas en serio hasta que experimentas lo que es una dieta del calibre de una dieta de bodybuilding. Arroz hervido, pasta cocida, atún en agua, polvos de proteína (gracias ciencia por O ... read more
  • ALMUERZO // WRAPS ITALIANAS A LA PARRILLA

    ¿Buscas un toque bajo en carbohidratos y alto en proteínas para tus wraps típicas? ¡Prueba estas deliciosas Wraps Italianas a la Parrilla! Ingredientes: 340g carne de res molida, extra magra 340g carne de pavo molida, extra magra 9 lonchas de ... read more
  • Instant training improvement tips: Eating out and Getting Jack3d

    To critique without solution is a hollow journey and one that I do not enjoy but diet, despite being very ‘simple in theory’ has become intensely complex. From every angle, whether the soaring cost of food, questionable nutrient quality of prod ... read more
  • Recuerda lo Olvidado en el Juego del Hierro

    Tal y como lo comentamos en nuestra entrada anterior, existen mitos alrededor de ciertos ejercicios los cuales suelen recibir demasiada atención ya sea porque sean sobre glorificados, porque sean los preferidos de la afición culturista o porque si ... read more
  • HD Bodybuilding Workout #19

    Heavy Duty Bodybuilding Workout   Flavors of the week:   Jack3d®: Fruit Punch Modern BCAA+™: Grape Bubblegum OxyELITE Protein™ Vanilla Ice Cream   30 minutes prior to training: Pre-workout cocktail : 1-2 scoops of Jack3d ... read more
  • El Problema Más Grande del Fisicoconstructivismo Moderno

    Durante todo el tiempo que tengo en esto del “Bodybuilding” o “Fisicoconstructivismo” me he dado cuenta que mucha gente aún no entiende las cuestiones más básicas con respecto a lo que un correcto y equilibrado entrenamiento se refiere y l ... read more
  • Instant training improvement tips: Modern Bodybuilding's Greatest Problem

    The greatest problem in modern bodybuilding isn't one particular exercise but how most ‘exercise’.   Allow me for a moment to tell you one little fact that escapes the fitness media and has for at-least twenty-five years. For all the exper ... read more
  • Instant training improvement tips: Modern Diet for Max Recovery

      Dietary habits are very possibly the deciding factor between success and failure within sport and the ‘iron-game’. They influence every aspect within the athletic window of development which of-course muscular recovery sits at the top of ... read more
  • Modern Speed Workout

    Modern Speed Workout   Flavors of the week:   Jack3d®: Fruit Punch Modern BCAA+™: Green Apple OxyELITE Protein™ Cookies and Cream   30 minutes prior to training: Pre-workout cocktail : 1-2 scoops of Jack3d®: Fruit Punch ... read more
  • Instant training improvement tips: The greatest gym mistake

    One of the most consequential training considerations for an athlete is focusing their efforts upon recovery yet as you might expect it is commonly ignored. ‘Successful training’ does not simply happen by chance and without the necessary ingred ... read more
  • Instant Training Improvement Tips: Weather The Storm

    With the sky turning as black as coal in a few brief moments, it came in low and hard with a deep rumbling base.   Thunder and the once sunny sky of spring turned dark and ominous.   That of-course meant very little as there was still a ... read more
  • Instant training improvement tips: Jack3d Snacks and Cheat Meals

      One of the most common problems addressed in the development of an athlete is diet. It is in-fact highly common for young athletes to thwart their progress because of a poor diet. This concern is echoed throughout society today where the ma ... read more
  • HD Bodybuilding Workout #18

    HD Bodybuilding Workout #18   Flavors of the week:   Jack3d®: Fruit Punch Modern BCAA+™ : Grape Bubblegum OxyELITE Protein™: Strawberry Cheesecake   30 minutes prior to training: 1-2 scoops of Jack3d® Watermelon mixed ... read more
  • Instant Training Improvement Tips: The Modern Warm-Up

      Proper preparation leads to success.   Victory does not come by chance.     Within the ‘iron-game’ and athletics, part of this ‘plan of attack’ must quite obviously ensure the body is prepared for training, i.e. ... read more
  • Instant training improvement tips: Smashing the Odds

      Alhough in my youth, I can still recall the moments as if it was yesterday.   The injury was the ‘dream killer’, where thoughts of elite level sport vanished and medical opinion at the time suggested long term recovery without hope ... read more
  • Instant Training Improvement Tips: Nutrition Evils - Eating on the Go

      Poor health is not ‘convenient’.   Concerns of managing excessive weight are not ‘convenient’.   An athlete failing to reach their goals is not ‘convenient’.   If none of these scenarios are ‘convenient’ t ... read more
  • HD Bodybuilding Workout #17 - Part 2

    Heavy Duty Bodybuilding Workout   Flavors of the week:   Jack3d®: Watermelon Modern BCAA+™ : Blue Raspberry OxyELITE Protein™: Cookies and Cream   30 minutes prior to training: 1-2 scoops of Jack3d® Watermelon mixed wi ... read more
  • Instant training improvement tips: The Terrible Ten Training Evils

    Physical exercise and sport is meant to better the quality of our lives and with respects to the former should without risk to injury. That said, much of the modern day exercise and diet security has run aground from the history of ‘physical cultur ... read more
  • Instant training improvement tips: The Future is Worth the Fight

    With full disclosure, I write this commentary with both knees and ankles packed in ice and if that is not a clue to today’s topic, for all the pain, the jagged scars and sleepless nights, this great journey in sport was worth every bit.   De ... read more
  • Instant training improvement tips: The Real Truth of Carbs

      The great ‘truth about carbohydrates’ that few in heath and fitness sector will state is that they are not the evil nemesis to diet. What the ‘dietary gurus’ do not mention is their outlandish claims and ‘shocking revelations’ a ... read more
  • HD Bodybuilding Workout #17

    Heavy Duty Bodybuilding Workout This old school, grit-in-your-teeth, training session is one you'll remember for some time to come. Remember to get your pre-workout nutrition and supplementation in, remember to warm-up, and remember to use speaker ... read more
  • Instant training improvement tips: Lifting big and getting Shredded

    Somewhere along the road of the ‘iron-game’ past to present the idea of developing the classic athletic physique moved away from resistance training to a never-ending row of ‘cardio machines’.   The commercial properties of the moder ... read more
  • Instant training improvement tips: The Mark of the Jack3d

    Throughout my career in the sport, exercise and ‘iron-game’ I have attempted to formulate a common denominator to success and ultimately, regardless of geographic location or discipline it comes down to a few very basic things.   Passion i ... read more
  • Instant training improvement tips: The Dirt on Fasted Training

    Long before anyone considered resistance training or the diet ‘brilliance’ of eating fresh vegetables, mornings would begin much simpler and physical activity was out of necessity rather than exercise. Wood was chopped, livestock was cared for an ... read more
  • HD Bodybuilding Workout #16

    Heavy Duty Bodybuilding Workout   Flavors of the week:   Jack3d®: Fruit Punch Modern BCAA+™: Green Apple OxyELITE Protein™ Cookies and Cream   30 minutes prior to training: Pre-workout cocktail : 1-2 scoops of Jack3d®: ... read more
  • Instant training improvement tips: Easy Jack3d training plan

    I will keep this simple.   Success in bodybuilding, at least the non-competitive side, is ‘straight-forward’ and merely the process of compliance to a well-designed exercise, diet and supplement plan over many years. This ‘straight-forwa ... read more
  • Instant training improvement tips: No compromises for the Jack3d

    Success is a habit, quality matters but for the majority the ‘culture of mediocrity' is their home.   Unfortunately, many concerns have seen standards lowered in recent years and rather than assail greatness our society is all too often acc ... read more
  • Instant training improvement tips: Diet Secrets for Summer Aesthetics

    The ironic side of discussing a proper diet is that for every effort in the modern media to suggest ‘food doesn’t have to be boring’, healthy food never was boring.   Healthy food never was boring and the ‘great error’ was roughly ... read more
  • HD Bodybuilding Workout #15

    Heavy Duty Bodybuilding Workout   Flavors of the week:   Jack3d®: Fruit Punch Modern BCAA+™: Grape Bubblegum OxyELITE Protein™ Vanilla Ice Cream   30 minutes prior to training: Pre-workout cocktail : 1-2 scoops of Jack ... read more
  • Instant training improvement tips: The Successful Spring Shred

    Within exercise and sports performance development there must be a careful balance between dedication preparation and simply ‘doing more’. In many situations, ‘doing more’ is counter-productive as in the case of poorly designed training reg ... read more
  • Instant Training Improvement Tips: Dine or be Dinner

      When coaching an elite team there is one very underlying fact of your task which is never mentioned in the public eye. This underlying fact can be daunting if not absolutely shocking to the novice but very much part of elite sport.   J ... read more
  • Instant Training Improvement Tips: Foolproof Flexible Dieting

    Of the many steps of managing a proper diet the first is to abandon the ‘culture of convenience’ that in the marketing of ‘convenient foods’ we have seen our way of life radically changed with weight concerns one of the ill effects. By elimin ... read more
  • HD Bodybuilding Workout #14

    HD Bodybuilding Workout #13   Flavors of the week:   Jack3d®: Watermelon Modern BCAA+™ : Blue Raspberry OxyELITE Protein™: Cookies and Cream   30 minutes prior to training: 1-2 scoops of Jack3d® Watermelon mixed with ... read more
  • Instant training improvement tips: The Simplicity of GPP

    High on the list of ‘errors of the modern exercise community’ is shifting the public from basic training to complex measures. The reason for this is relatively simple and does not rest in ‘secret study’ or ‘remarkable new finding’ but c ... read more
  • Instant training improvement tips: Never Stay Down

    Those who are successful, whether in sport, academics or business, have many common grounds and lessons that can be carried forward into everyday life.   • Success is a habit. • Detailed preparation is the foundation of success. • The ... read more
  • Recipe: Double-Chocolate Flourless Brownies

    Whose diet doesn't need more chocolate? Here's a clean cheat recipe from our friend Tony Pecus. You may have a hard time not eating the whole pan. ... read more
  • Instant Training Improvement Tips: The Next Big Thing

      The ‘next big thing’ in diet will change your life and even the future of world.   The ‘next big thing’ in diet is astounding, revolutionary and will reverse many of the problems related to the obesity epidemic and the environm ... read more
  • HD Bodybuilding Workout #13

    Chest with GPP (General Physical Preparedness)   Flavors of the week:   Jack3d® Blue Raspberry Modern BCAA+™ Fruit Punch OxyELITE Protein™ Milk Chocolate   30 minutes prior to training:   1-2 scoops of Jack3d® Bl ... read more
  • Instant training improvement tips: Modern Cardio

    One of the greatest fallacies of the health and fitness industry is convincing the public that exercise is complicated. Coupled with said ‘complexities’ the goal of weight loss or strength development requires special equipment which invariably i ... read more
  • Instant training improvement tips: Fear No Monday

    It’s Monday and in non-official terms the start of the ‘business week’.   Although Sunday is technically the start of our calendar week it is a day for family, possibly enjoying relaxing moments and the like but absolutely ‘the engine ... read more
  • Instant training improvement tips: The Jack3d Lifestyle

      The broad majority of dietary problems are relatively simple to solve and in-fact relate to the common concern of the modern world of ‘conveniences’. For all the ‘conveniences’ that have been ushered into the world the last fifty or ... read more
  • HD Bodybuilding Workout #12

    Heavy Duty Bodybuilding Workout   Flavors of the week:   Jack3d®: Fruit Punch   Modern BCAA+™:Blue Raspberry   OxyELITE Protein™ Vanilla Ice Cream   30 minutes prior to training: Pre-workout cocktail : 1-2 ... read more
  • Instant Training Improvement Tips: Curling and the Squat Rack

    The unique aspect if you will of biceps development is to go beyond isolation movements and consider muscular development of the entire body. Peculiar to consider but one of the best routes to develop larger, more muscular arms is through pulling mov ... read more
  • Instant Training Improvement Tips: The Mark of a Champion

    Success is an uphill, winding journey where challenges are daily. Celebrations are a private solitude with firm understanding that tomorrow is new day and challenge is renewed.   The mark of great champions of the past was not daily celebratio ... read more
  • Instant training improvement tips: 5 Foods to get you Jack3d

    The path to the victor’s podium will take many twists and turns for an athlete, and though there will variations to training from one corner of the world to the next maintaining a healthy, nutritious diet is a constant.   No training plan w ... read more
  • HD Bodybuilding Workout #11

    HD Bodybuilding Workout #11   Back and Bi Day   Flavors of the week:   Jack3d®: Watermelon Modern BCAA+™ : Blue Raspberry OxyELITE Protein™: Cookies and Cream   30 minutes prior to training: 1-2 scoops of Jack ... read more
  • Instant training improvement tips: Lost Secrets to Bigger Biceps

    Despite the millions of articles written in print and now online, bodybuilding and pursuits within ‘physical culture’ are rarely complicated and in-fact quite a ‘simple’ approach. Through the years, top quality coaches and bodybuilding legend ... read more
  • Instant training improvement tips: Tomorrow starts today

      Success is a habit and the framework of ‘order, structure and discipline’ the foundation.   [Tweet this NOW!]   No victory comes by chance and no victor is successful without the proper foundation. [Tweet this NOW!]   ... read more
  • Instant training improvement tips: The Modern Diet

      To critique without providing solutions is a tree that bears no fruit and with many dietary problems solutions are relatively simple. Let me put that more simply, if all you can do is complain about the situation and not offer a solution then ... read more
  • HD Bodybuilding Workout #10

    Chest and Bi Day   Flavors of the week: Jack3d®: Blue Raspberry Modern BCAA+™ : Green Apple OxyELITE Protein™: Banana   30 minutes prior to training: 1-2 scoops of Jack3d® Blue Raspberry mixed with 1 scoop of Green Apple M ... read more
  • Instant training improvement tips: Forging Monster Forearms

    When it was first suggested that I was the ‘father of functional fitness’ I considered it a compliment. However upon reviewing the market interpretation of said ‘function’ I have to say the overwhelming majority of ‘functional fitness ... read more
  • Instant training improvement tips: Monday Motivation Dream Bigger

    Contrary to the world that has suggested the ‘easy path’, of quick-fix solutions and how you can achieve your dreams with ease, goal achievement is a long uphill battle. This era has been indoctrinated into the fallacy of instant gratification an ... read more
  • Instant training improvement tips: DIETbolical Disasters

    Diet, is the not-to-hidden secret to athletic success. Whether your goals relate the iron-game, sport or simply general health, diet plays an enormous role. It is impossible to provide a precise percentage, i.e. 50 percent, but without a proper diet ... read more
  • HD Bodybuilding Workout #9

    Heavy Duty Arm Training Day   Building upon yesterday’s ‘5 Commandments to Bigger Arms’, it’s time to stop talking and get to the floor and train with a classic ‘old school’ routine. Ultimately this is YOUR TEST, your time to sho ... read more
  • Instant training improvement tips: 5 commandments to Bigger Arms

    For as much as effort goes into identifying training errors in compound movements such as Squats or the Power Clean, the most common mistakes occur in what are the frequently performed areas.   Arm training is unquestionably one the most commo ... read more
  • Instant training improvement tips: March Madness

    With it twelve weeks until summer the opportunity for a leaner, stronger new physique is within reach.   Motivation comes from within and despite every shred of media, every ridiculous suggestion of the ‘secret to your success’, it require ... read more
  • Thank You!

    Congratulations and Thank You for the sign up! ... read more
  • Instant training improvement tips: Never Diet Again

    Don’t diet, in-fact never thinking of ‘dieting’ and rather embrace healthy food.   Dieting is a peculiar phrase that suggests restriction whereas an athlete embraces healthy food and might I add, in bountiful amounts.   Healthy fo ... read more
  • HD Bodybuilding Workout #8

    HD Bodybuilding: Shoulders and Tri’s   Flavors of the week:   Jack3d®: Blue Raspberry Modern BCAA+™: Green Apple OxyELITE Protein™: Banana   30 minutes prior to training: Pre-workout cocktail 1-2 scoops of Jack3d® Bl ... read more
  • Instant training improvement tips: Home Fitness Workout Challenge #8

    Results matter.   For all the ‘doing my best’, in sport there is no latitude for those who wish to climb to the top of the victors podium. It is not simply sufficient to ‘do your best’ but you must perform at optimal level when the ... read more
  • Instant training improvement tips: USPlabs Power Cardio Workout 8

      Results matter.   For all the great motivating speeches and effort to help many achieve their goals, in the end results matter.   Success, though rarely put in such stark terms, is the home of the brave few who fight through a ... read more
  • Instant training improvement tips: Prepping to get Jack3d

    ‘Diet’ despite going through endless fads in the mainstream through the last few decades, from non-fat to low carbohydrates, is the fuel on the athletic road to success. From every vantage the clever marketing phrases ‘runneth over’ but withi ... read more
  • HD Bodybuilding Workout #7

    Heavy Duty Deadlift Day for Bodybuilding   Flavors of the week:   Jack3d®: Watermelon Modern BCAA+™ : Grape Bubblegum OxyELITE Protein™:Cookies and Cream   Pre-workout cocktail 30 minutes prior to training: 1-2 scoops ... read more
  • Instant training improvement tips: Home Fitness Workout Challenge #7

      Snow, snow and yet more snow is the hallmark of the winter of 2014. Contrary to popular belief, there will be a time that winter bids farewell and many will be of to the beach to enjoy warm, sunny weather. With approximately six weeks bef ... read more
  • Instant training improvement tips: USPlabs Power Cardio Workout 7

      The idea that athletes and bodybuilding, at every any level, need to dedicated training time on ‘cardio machines’ is utter nonsense and often counter-productive to their goals. The modern exercise facility with its glistening machines i ... read more
  • Instant training improvement tips: Jack3d - Chilli con carne

    A staple for many kitchens each winter is a hearty chilli con carne. It is easy quite easy to make, very affordable and does well at serving a large family. However rather that purchase questionable quality and store-bought variations, the best is ... read more
  • HD Bodybuilding Workout #6

    Heavy Duty Bodybuilding Workout   (Chest and Bi Day)     Flavors of the week: Jack3d®: Blue Raspberry Modern BCAA+™:Green Apple OxyELITE Protein™: Vanilla Ice Cream   30 minutes prior to training:   1-2 s ... read more
  • Instant training improvement tips: Home Fitness Workout Challenge #6

      As the winter of 2014 sets new records for snowfall in many regions, gym floors are naturally less busy than normal. Even the most dedicated iron-game athlete will be challenged to make their way through the snow and those early New Year ... read more
  • Instant training improvement tips: USPlabs Power Cardio Workout 6

    The notion of ‘cardio’ has taken a peculiar twist in the modern exercise industry as it shifted to training devices or mediums that work in conjunction with overall strength goals. There is no reason why a strength-athlete, bodybuilder or ath ... read more
  • Instant training improvement tips: 6 fails that are getting you bloated

    As the winter season continues, with many communities ravaged by what appears to be a never ending snow storm the last thing most will consider is ‘beach season’. However in a flash the first signs of spring will appear and trips to the pristin ... read more
  • HD Bodybuilding Workout #5

    Belt, wraps, straps, shaker, sups – check, time to get #Jack3d   Pain is temporary, today is my day.     Heavy Duty Bodybuilding Workout Jack3d®: Blue Raspberry Modern BCAA+™:Watermelon OxyELITE Protein™: Vanilla Ice ... read more
  • Instant training improvement tips: Home Fitness Workout Challenge #5

    Snow, snow and once again more snow will be the memory of the winter of 2014. For those looking to attain their fitness goals 2014 has been a troubling mix of possessing the motivation to excel but not being able to get to the gym. The solution i ... read more
  • Instant training improvement tips: USPlabs Power Cardio Workout 5

      Despite the result of the Super Bowl didn't ‘come down to the wire’ as most envisioned, the weekend festivities and endless parties wrecked havoc upon many a diet. The days following the Super Bowl are traditionally one of the most chal ... read more
  • Instant training improvement tips: Jack3d Snacks: Super Swole Dip

    With the weekend fast approaching all attention has turned to the Super Bowl and the endless parade of parties and invariably ‘dietary meltdowns’. The Super Bowl is one of the world’s great media events and with the festivities come ‘party ... read more
  • HD Bodybuilding Workout #4

    Heavy Duty Bodybuilding Workout   (Week 1 – Leg Day)   Flavors of the week: Jack3d®: Fruit Punch Modern BCAA+™:Watermelon OxyELITE Protein™: Vanilla Ice Cream     30 minutes prior to training: Pre-workout coc ... read more
  • Instant training improvement tips: Home Fitness Workout Challenge #4

    With much of our readership blanketed in a cold artic chill invariably the New Year’s resolution and general exercise goals have been ‘temporary delayed’. Though it is never advisable to train outdoors during such weather conditions, much c ... read more
  • Instant training improvement tips: USPlabs Power Cardio Workout 4

      Review, consider and debate in any manner you wish but ultimately athletic development requires ‘action’. Words truly are ‘cheap’ and the era or ‘keyboard jockey’ and coaches with complex graphs and theories tends to ignore athl ... read more
  • Instant training improvement tips: Jack3d Snacks: PB Oatmeal Pancakes

    A healthy diet is required for athletes without exception. No training plan can make up ground up ground for a poor diet but equally nutritious food isn’t boring. For whatever reason the last fifty years has seen the misconception that ‘healthy ... read more
  • HD Bodybuilding Workout #3

    Heavy Duty Bodybuilding Workout   Flavors of the week: Jack3d®: Blue Raspberry Modern BCAA+™:Watermelon OxyELITE Protein™: Vanilla Ice Cream     USPlabs Pump Day   30 minutes prior to training: Pre-workout coc ... read more
  • Instant training improvement tips: Home Fitness Workout Challenge #3

    An ‘at home’ exercise regime might be the most ‘honest’ portrayal of health and fitness as it acknowledges the need for ‘purposeful’ training. Without the costly equipment found in commercial gyms the individual exercises at home using ... read more
  • Instant training improvement tips: USPlabs Power Cardio Workout 3

      Just as the sporting realm has changed radically so has the coaching profession. Where sport once represented community and the love of the game, all too often it is now dominated with talk of marketing efforts and international commerce. T ... read more
  • Instant training improvement tips: Jack3d Snacks – GROWnola Bar

    This isn’t precisely a ‘news flash’ but I, like many in the sports performance community, enjoy healthy food and have so throughout my life. Balancing between ‘healthy diet’ and public discussion is a difficult test as I always have enjoy ... read more
  • HD Bodybuilding Workout #2

    Heavy Duty Bodybuilding Workout Week 2   Flavors of the week: Jack3d®: Fruit Punch Modern BCAA+™:Blue Raspberry OxyELITE Protein™: Milk Chocolate     30 minutes prior to training: Pre-workout cocktail (Blue Crush) 1 ... read more
  • Instant training improvement tips: Home Fitness Workout Challenge #2

      It takes years of experience to understand that successful training is not based upon gym equipment or the right music but rather a complete commitment to your goals. The ‘iron-game’ is not based upon equipment but venom, raw and unfilt ... read more
  • Instant training improvement tips: USPlabs Power Cardio Workout 2

      If there is one underlying flaw in the modern exercise community it lays in the complexity of training that is typically suggested. Long before web-sites and a ‘white noise’ of endless information, there were sweat stained lifting platf ... read more
  • Instant training improvement tips: Jack3d Snacks - Trail Mix

    I suspect a confession is required or possibly best termed a ‘correction’ that applies to many dedicated athletes.   I do not per se ‘diet’ but rather make use of healthy food choices that provide my body the nutrition it requires. ... read more
  • HD Bodybuilding Workout #1

    Heavy Duty Bodybuilding Workout Week 1   Flavors of the week: Jack3d®: Watermelon Modern BCAA+™ : Grape OxyELITE Protein™: Vanilla Ice Cream     Pre-workout cocktail 30 minutes prior to training: 1-2 scoops of Jac ... read more
  • Instant training improvement tips: Home Fitness Workout Challenge

      The turn of the calendar page trumpeted the charge of yearly ‘resolutions’ and from the first onset looked promising. From my observations it appeared the much of the public was ready to embrace a ‘fresh start’ until something went ve ... read more
  • Instant training improvement tips: Redefining Cardio

      One of the greatest errors in the modern exercise climate oddly stems from the sectors business growth. The common approaches of the ‘iron-game’ past were lost and the modern franchise gym became a pretty collection of expensive machines, ... read more
  • Instant training improvement tips: Steel Cut Gains

      With the turn of the page the fitness world is ablaze with ‘resolution goals’ yet in the end it is matter of basic fundamentals.   Such fundamental approaches are not a ‘secret’ or a magical elixir of exercises but tried and tr ... read more
  • Instant training improvement tips: The Truth about Power

      Within the strength and conditioning community we spend a tremendous amount of time formulating a plan to develop ‘power’. Years are spent finely honing an athlete’s strength, power and speed in search of the magical top of the victor ... read more
  • Instant Training Improvement Tips: Beyond the comfort zone

      Outside a late winter blizzard has blanketed the streets with snow and with the wind howling any thoughts of spring has disappeared. Despite trying conditions, my training plans will not be put on hold as today the early stages of my cycling ... read more
  • USPlabs Modern Monday: Fear No Workout - Session 3

    The weekend has been a heavy mix of sports that only the last few days of winter can provide. Balancing between spectacular conditions for snowboarding, bright sunny skies for early mornings cycling and skating at night when the temperature dips, ... read more
  • USPlabs Iron Day: Fear No Workout - Session 2

    Each Friday we offer a free workout as part of the “USPlabs Iron Day” and in the previous ninety-four editions we have been able to answer the goals of our readers. Combining your requests with a full supplement protocol review on Facebook this ... read more
  • Instant Training Improvement Tips: the simple way to lose weight

    The history of ‘simplicity’ within diet lay not in the modern exercise sector but instead within our collective history, customs and how to live a better quality of life. Choosing the ‘simplicity’ approach tends to bypass issues typically ass ... read more
  • Instant Training Improvement Tips: Activate the Alpha Factor

    For the majority of readers this time year, the hazy days of summer, is a time to relax. Sticky hot weather, blended with vacations and cool breeze provides an easier pace for most but for many athletes the mood is the direct opposite. This is July ... read more
  • Modern Monday - complex training for recovery

    The greatest weakness of modern sport training and the exercise field stems from the lack of activity outside the gymnasium. The lack of general activity, participation in sport as well as shifting habits regarding manual labour has lead to lower ... read more
  • Instant Training Improvement Tips: quick changes to build muscle mass

    Though I am a harsh critic on much of the media within the exercise industry, without a doubt many high ranking members recognise the superiority of training systems that stem from the iron-games so-called “golden age”. This is far more than ... read more
  • Instant Training Improvement Tips: Modern Monday - Sledgehammer training for Recovery

    The weakness of modern sport training oddly started with the business growth of sector. Long before this modernisation, sport training possessed an air of simplicity to it where performance was in competition and exercise regimes used basic equip ... read more