Blast Your Shoulders

The Warm Up: Always warm-up before a workout. Doing so prepares your muscles to work, and can decrease your chances of injury. A warm-up is said to “activate” muscles. Which, in theory, helps with growth. I wish I paid heed to this rule when I was a newbie. Then, never did comprehensive warm-ups, and one…

Cardio Variety

Cardio can get boring real quick. Below, are different cardio options you can try to get and stay lean. Cardio Kickboxing This would fall under steady-state cardio, but the intensity can vary. I started working out nearly thirteen years ago, and cardio kickboxing has always been a favorite of mine. Kickboxing is a great alternative to…

Unilateral Movements

Unilateral movements follow a more natural movement pattern for the body than bilateral movements — when was the last time you saw an athlete hop, rather than run? Knowing this, many professional coaches incorporate unilateral strength exercises into athlete training. Focusing on each leg and each arm, can build greater strength, and expose weaknesses. Most people…

My Biggest Leg Day Mistake

From 2007-2013, my “heavy” leg day exercises were done with the Smith and leg press machines. I pushed hard, lifted heavy, but over that six-year period, all I got was big, shapeless legs. This made me jealous of other women’s legs, wondering how they got them so muscular and lean. This was especially frustrating because I…

What’s a Split Schedule?

A split schedule is a weekly training routine that involves dedicated training days for each muscle group, enabling each muscle group to be trained intensely, in turn encouraging maximum muscle growth or strength. With a split schedule, each muscle is trained more fully, because all your energy is devoted to one or two (sometimes three)…

Championship Bodybuilding Book Review

Chris Aceto is known for creating bodybuilding champions like Jay Cutler. He wrote Championship Bodybuilding in the 1990’s. Before reading the book, I had an extremely difficult time putting on visible muscle. My goal was to never have to flex to show off my muscles. In 2005, I obtained my Personal Training Certification from the…

The Body Fat Solution Review

An extension of Tom Venuto’s previous book, Burn the Fat Feed the Muscle, The Body Fat Solution is not very instructional, but it is intensely motivational and concise. Tom focuses on the root causes of obesity, such as emotional eating, mental outlook, and even the type of people you hang around. I would recommend The Body Fat Solution…

Updated: Athlete Tribute to Lenda Murray

Lenda Murray ushered in modern female bodybuilding when she won her first Ms. Olympia title in 1990. Her physique was stacked and loaded, devastating the competition. From there, she went on to win eight Ms. Olympia titles; a record overtaken only by Iris Kyle. Before bodybuilding, Lenda was a cheerleader. In a biography I saw about her…

Updated: Athlete Tribute to Cory Everson

One of the most elite physiques ever presented on primetime American television occurred when Cory Everson she first appeared on Hercules in 1995. The show had the balls to introduce a fit, well-muscled woman to mainstream America, and I’m glad of it. (If only they did the same with Wonder Woman — but that’s another matter).  …

The Weider System of Bodybuilding Book Review

Rating ****   Joe Weider was an expert on bodybuilding, and the foremost sought out trainer from the bodybuilding golden era, and beyond. I purchased this book after watching a video that featured one of his athletes. He stated something along the lines of: “Modern bodybuilders don’t train as hard as the original generation. They…