The Right Way To Do Rows

Many of us may remember watching Arnold training his back with seated cable rows  during that scene in Pumping Iron and thinking “Oh my God! He’s gonna break his spine with form like that!” Actually, half of us probably had that reaction. Those that watched in horror as Arnold rounded his spine were the “smart and educated” lifters. I know this because I was one. We were taught by several gurus about how dangerous this type of thing was so we just laughed as the greatest bodybuilder of all time ignorantly did his rows. “Imagine if Arnold… continue reading.

Two Cases Where Continually Lifting Heavier Weights Doesn’t Work

I constantly harp on the importance of getting stronger and continually striving to lift heavier weights. It’s the most surefire way to make long term progress. Adding more sets and decreasing your rest periods and adding intensity techniques are short term approaches and can not work forever. The only thing that can is getting stronger and lifting heavier weights. There are two particular muscle groups, however, where this principle doesn’t always apply. These muscles are the neck and the forearms. While you should strive to get stronger and improve your lifting poundages on neck and forearm exercises, there will come… continue reading.

Ginger Beef

Recipe courtesy of Metabolic Cooking Makes 2 Servings Ingredients • 2 sirloin steaks (4oz each), cut in strips • 1 tablespoon olive oil • 1 small onion, diced • 1 clove garlic, crushed • 2 diced tomatoes • 1 teaspoon ground ginger • 4 tablespoons apple cider vinegar • Salt and pepper Directions 1. Place the oil in a large skillet and brown the steaks in it over medium-high heat. 2. When both sides are well-seared, add the onion, garlic, and tomatoes. continue reading.

How to Get a Body Like Jessica Biel

Working in the fitness industry has to be the worst occupation in the world when you’re at a party full of people you don’t know. At least 75% of them will ask you about how they can lose “this” or tighten up “right here.” My favorite is when a 187 pound woman with a plate full of doughy, greasy food asks me how to get a body like Jessica Biel. By about the fourth such inquiry I usually start looking at the drapes and wonder how long it will take me to fashion a noose out of… continue reading.

Sick of Your Gym?

I was in public gym training last night; a situation I don’t like to be in. I walked in and right past all the girls on the treadmills and stairclimbers.  Immediately I was pissed off.  Don’t these nitwits know that there are endless roads to walk on and plenty of stairs to run up?! Why would you possibly get in your car and drive 15 minutes across town to WALK ON A GODDAMN TREADMILL?! Why not just walk to the gym and back? Are people really this stupid? You’re gonna pay the gym 50 bucks a month so you can…walk?… continue reading.

The Top 10 Speed Training Myths

Today we have a guest article from my friend and well respected colleague, Patrick Beith. Patrick is a world renowned speed coach who many coaches including myself, turn to when they have speed training questions. He is also having a huge sale for my readers which ends at midnight tonight. Check it out HERE. ********** The Top 10 Speed Training Myths by Patrick Beith 1. Static stretching prepares you to compete/practice Static stretching actually reduces power output. Athletes should prepare for practice by doing a dynamic warm up that moves from basic, low… continue reading.

The Way it Should Be Done

A few years ago a young kid walked into my gym by the name of Jeff D’Annunzio. He was a baseball player and wanted to get bigger and stronger in order to increase his chances of fulfilling his dream of playing college ball. From day one Jeff busted his ass and outworked everyone around him. I only had to show him how to do something once and he would master it immediately and do it from that day on with text book form. Eventually I started to use him as an example to help teach other kids. He even helped… continue reading.

Creating the Optimal Training Environment

A colleague of mine recently emailed me to ask about how I train football players in the summer. Below is a small portion of our exchange… ******** I know you will disagree with a few of the exercises used but as I said I am a realist and guys ALWAYS want to do curls so I give them a few sets a week. It makes them happy. I eliminated it for a while and guys were pissed and always asked when we could do arms. I believe in making everyone happy. Guys like to get a good pump too. continue reading.

Apple Oatmeal Pancakes

Recipe courtesy of Metabolic Cooking Makes 1 Serving (4 to 6 small pancakes) Ingredients • 6 egg whites • ½ cup oatmeal (dry) • 1 tablespoon unsweetened apple sauce • Pinch of cinnamon powder • Pinch of stevia • 1 apple, diced finely • ¼ teaspoon baking soda • Cooking spray Directions 1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam… continue reading.

Nutrition Rules

Here are a few easy to follow nutrition rules that will help you build a bigger, leaner physique: • Build your meals around a base of lean protein and shoot for one gram per pound of bodyweight per day. The only time you would need more than this is when you are dieting and your carbs are extremely low. • Eat vegetables at every meal possible. • Eat organic whenever possible. There is so much crap in the food we eat today that it is really a smart decision to eat organic as often as you can. • Avoid sugars,… continue reading.

Lemon Cinnamon Sweet Potatoes

By Dave “The Muscle Cook” Ruel Makes 6 Servings Ingredients * – 3 good-sized sweet potatoes * – 1 1/2 cups apple juice * – 1 tsp nutmeg * – 1 tsp cinnamon * – 1 tsp freshly grated lemon zest * – 1/2 tsp sea salt * – 3 Tbsp olive oil * – Juice of one half lemon Directions * 1. Preheat oven to 375 degrees F * 2. Prepare a large baking dish by spraying Cooking Spray * 3. Place sweet… continue reading.

Q&A Time

Question: Jay, I figured you would have some good advice on these questions. First of all, my buddy does the eliptical machine for cardio. Isn’t that a little gay for a man to be doing? I mean, isn’t any kind of cardio in the gym a little gay? Is it ever acceptable to wear old school sweat pants to train in? What about wind pants? Just wanted to get your thoughts on these subjects. Thanks buddy. Marty T Answer: Marty, the eliptical machine is unacceptable for a man to ever be seen on. continue reading.

The Hard Way

Before we get to training I have to mention the fact that I saw The White Stripes play at the worlds most famous arena, Madison Square Garden Tuesday night. I knew this going into the show but after seeing him rip the guitar for two hours straight with hardly a five minute break, I can honestly say that Jack White is one of the most talented men in music today. If you get the chance to see them in your area I highly recommend it. Seeing just two people on stage making all that noise is truly a sight to… continue reading.

Top 10 Mass Building Tips

You want to build muscle and get lean.  And you don’t have all day to read about all the meaningless minutia. You just need to know precisely what to do. So read these mass building tips and you’ll be on your way to the physique you want. The good news is you don’t need tons of fancy equipment or a thousand dollar a month supplement bill.  Its not complicated. This is simple stuff, my friends… 1) Do 3 Hard Strength Training Workouts Per Week Some guys can train more often than this but for most average people with busy,… continue reading.

Pre Workout Energy Boosters

In the midst of a three day bender, I woke up Sunday morning with an insatiable desire to lift some heavy weights. I looked across the hotel room at my friend Chris who was still in the upright position I saw him in seven hours earlier when I fell asleep. He was somehow still holding the bottle of Heineken in his hand although some of it had spilled on his shorts. “We gotta go train, bro.” “What? Are you serious?” “As a heart attack. Let’s go to breakfast with the bride and groom, eat and drink some coffee and then… continue reading.