Posts Tagged ‘arnold schwarzenegger’


bookshelf

Here’s what’s on my bookshelf (alphabetically):

Body-For-Life by Bill Phillips: this was the first fitness book I ever owned. I bought it after reading an article in a magazine (I believe it was Phillip’s own magazine) discussing the body-for-life transformation contest. Even looking back now much of what the book says is still valid and it’s well written for the beginner, however much of what it leaves out is the very things that gave me true results.

Burn the Fat, Feed the Muscle by Tom Venuto: this book is the first fitness book I read in my modern fitness reemergence. It still stands up as possibly the best book out there for obtaining a bodybuilder’s physique (specifically while dieting).

Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger: I wouldn’t take this one as gospel, but there is some really interesting ideas in here from the master himself. I found the program in it to be ridiculously high volume at the time.

High-Intensity Training the Mike Mentzer Way by Mike Mentzer: You either love or hate Mike Mentzer. I used to love him and now I see him as a bit of a sideshow. But the book has some interesting ideas and certainly his character comes through.

Natural Hormonal Enhancement by Rob Faigin: If you want to learn about utilizing food and exercise specifically to get a maximal hormonal effect than this is an excellent resource.

Periodization by Tudor Bompa: As far as building a periodized program this is a pretty good resource. It is a little bit of a touch read and some of the information is a little dated.

The Poliquin Principles by Charles Poliquin: Poliquin is great at bringing practical application to muscle development. This one is a bit older but certainly some good fundamental info in here.

Super Squats by Strossen: This is an oldie but a goodie. It has stood the test of time as many people started off with this program in their early days of physique building.

Superhero Physique by Shawn Buffington: this book is designed to help you attain the “next level” of fitness, depending on what your ideal body looks like, with 12 different training programs to help you accomplish it as well as a chapter on how to create your own program.

My “e-book shelf”:

The Blueprint 2.0 and 3.0 by Rob Regish: This is a really innovative muscle-building program that will get you really thinking about training and nutrition.

The Ketogenic Diet by Lyle McDonald: The original intent of this document was to teach about extreme dieting to get ripped. But it contains a lot of information about hormones and body mechanisms that can actually be very useful when striving to add mass as well.

MI40 & MI40x by Ben Pakulski: MI40 is a great resource to learn about doing proper movements and proper nutrient timing for hypertrophy. MI40-x takes these principals another step by adding in several other intensifiers.



Related:

SuperHero Physique
superhero_physique by Shawn Buffington

MI40x honest review
mi40x

Burn the Fat Feed the Muscle – non-biased book review

reciprocal inhibition

Wow, that’s possibly the longest blog title I’ve made to date, but this is a pretty cool concept in the world of bodybuilding.

Reciprocal Inhibition is a technique of training where you train antagonist muscles together ie. biceps and triceps; chest and back; quads and hams.

When a muscle contracts it also inhibits the antagonist muscle from contracting. Recent studies suggest this is an extremely powerful way to train as the “inhibited” muscle actually winds up being strengthened. For what it’s worth Arnold trained this way long before this science came out.

The 3-day split of Arnie supposedly used is:
Day 1: chest/back
Day 2: legs
Day 3: shoulders & arms

It is a pretty solid spit, however I prefer to spread it out a little more and set up my RI training like this:
Day 1: chest & back (rows)
Day 2: quads & hams
Day 3: shoulders & lats
Day 4: biceps & triceps

When doing this split I usually alternate between calves and forearms every training day as either a warmup, a finisher or both.

The idea with the above split is to do supersets of exactly opposite angles, such as bench press and barbell row. When doing this I find that my strength improves each set – lending to the validity of the method!

Don’t be shy, give it a try 🙂

Please join me on facebook.

Related:
Super Hero Physique
superhero_physique by Shawn Buffington


mansmen1

When you hear the term man’s man what images cone to mind?

I think of people like Gerard Butler, Tom Hardy, Stallone, Hugh Jackman and of course Justin Bieber. Okay hopefully it was aparant I was kidding on the last one. There are more I could name, but the important thing is that these are men that other men admire and are drawn to, so let’s take a look at what characteristics and qualities these lads have…

First of all there is the way that they carry themselves. It typically involves a unique combination of confidence, humility and humour. On screen we usually see the fearless and confident side of them that shows a strong outward facade, yet in person they are generally light hearted and grounded.

Guys who go around with a constant “tough guy” scowl are usually doing their own image harm because others see them as a joke; where guys who are able to balance strength and humility are magnetic to both men and women.

Now let’s take a look at them from head to toe… Or rather toe to head. What we are after here is creating the body that all men would like to have and all women would like to HAVE.

Big_Quadriceps

Powerful legs and a muscular butt are staples of the man’s man so no more skimping on leg day at the gym. Here are a couple pointers:

  • calves are mostly small muscle diners so they require high volume and greater frequency to grow.
  • Really strive to feel them burn on each set.
  • Glutes / hamstrings are mostly large muscle fibres so they require less volume but heavier loads, I find 4-6 reps works best.
  • Quads are right in the middle and can respond well to both heavy and moderate weights.
  • stallone2

    Torso: lean and muscular. To obtain this type of physique means a combination of eating well and training well. For most guys this means training upper body in the 8-12 rep range, and eating a high protein diet rounded out with fiber, healthy fat and a little bit of complex carbs. A slight caloric deficit will be needed if you are to shed fat in your mid section, and the training mentioned above will bring out your muscles nicely while doing so. Shoulders and arms are small muscle groups that can be trained more a couple times per week where as chest and back are usually best trained once every 5-7 days.

    hugh_angry

    Face: a strong jawline, and groomed facial hair are considered staples of the manly man. It may seem like a strong jaw is out of your control, but the trick is just to be lean. Facial hair is not necessarily essential, but if you choose to have some it’s best when kept groomed. And no porn star moustaches! Eyebrows should also be maintained but not to extremes. If they are too bushy you look like a slob but is try are razor thin you look like a wimp.

    hair

    hair: This will be an indivual thing that suits your features. For some people it means no hair at all, and for others it is shoulder length. But it is always kept under control!

    Finishing touches: cleanliness is next to manliness. Avoid crap like axe, use a nicely scented bodywash, stick deodorant and if you wish a touch of a good quality cologne. Floss regularily too, bad teeth do not a manly man make!

    Please join me on facebook

    Related:
    Get Sexy in one workout… the Pre-Date pump-up!

    Get Sexy in one workout Part II: The Alpha Pump-up


    SuperHero Physique
    superhero_physique by Shawn Buffington


    SOA – a new Animated webseries
    SOA