Really Simple Chicken Breast Recipe...

This is a ridiculously simple way to add some flavour to the bodybuilding staple food boring, bland, boiled chicken breasts

Heres what you do in 5 simple steps:

1. boil the chicken
2. chop it up
3. toss it in the pan
4. stir in the funky sauce
5. Eat It Up!

So simple even I can make it...

Back Workout - T-bar row, db rows, lat pull downs, shrugs...

For this back workout I trained at a different gym then I normally workout at. I like to do this from time to time. I’ll get a bunch of day passes for different gyms and use them every now and then to add variety to my workouts.

I started my back workouts off with a quick warm up on rowing machine. This is a great machine to use as a warm up prior to any workout because it moves all the major muscle groups and get the blood flowing and increases your core temperature. I'll usually do between 5 and 10 minutes on the rower until I get a light sweat on and feel ready to move on to the weight training portion of my workout.

My first exercise is chest supported T-bar rows. The gym that I normally workout at doesn't have this style of T-bar row machine so I like to add it in when ever possible. You'll notice in the video that I kept one foot on the floor and one on the foot plate. This helps take some of the pressure off your chest and makes it easier to breath deeper when doing the exercise.

Next I move on to one of my favourite back exercises, the 1 arm dumbbell row. This allows you to work each lat individually and helps to develop balance and proportion between the left and right sides. I like to do these free standing with my legs straddled as this creates a solid base and will allow you to lift heavier weights then if you did them kneeling on a flat bench like most people do.

Then I did wide grip lat pull downs. As you do lat pull downs make sure to arch your back at the completion of each rep bottom to really get a good contraction throughout the lats and middle back.

After that I did some exercsies for the traps. One of my favourite trap exercises is the barbell shrug. When I work up to heavy weights I'll use straps to help re-enforce my grip. Shrugs are only allow for a short range of motion, but they work great for adding thickness across the upper back.

Another great trap and upper back exercise is the upright row. I prefer to do these from a low pulley cable using a rope attachment. The rope provides more freedom of movement and is a lot more comfortable on the wrists compared to using a barbell. And using cables helps to keep constant tension of the muscles during the entire exercise.

My final exercise is shrugs using the standing calf raise machine. This is a unique exercise that most people haven't heard of before. But it works great for isolating and building up the traps. When you set up for the exercise stand with your feet flat on the foot plate, don't let your heels hang off the edge like you would for standing calf raises. The great thing about this exercise is that your grip strength is not a limiting factor like it is with most other shrug variations so it also allows for heavyweights to be lifted.

How To Bench Press By Yourself Without A Spotter...

A very common question that I'm often asked by people who are seeking bench press training advice is:

"how can you bench press by yourself if you don’t have a spotter?"

Let's face it, there are times when we have to workout alone and do not have the luxury of a training partner or spotter. And having to go and bug someone at the gym and ask them for a spot on every set of your bench press workout can be a nuisance to both you and them. Not only that, but if you ask a stranger to spot you there is no way to know how good they will be. Heck, being a good spotter is a skill in itself.

So in this youtube video I'm going to show you how you can bench press all by yourself safely without a spotter.



For more bench press training tips, be sure to check out "Blast Your Bench" and get a copy of the Blast Your Bench e-book.

Camping Trip...

This past weekend myself, Patricia, and Sasha the dog had a little camping trip in the woods. We don't go off camping often, but when we do the diet gets put on hold :-) Cook ups over an open fire, roasting marshmallows, a cooler of beer... all the camping essentials LOL

How To Make A Post Workout Protein Drink

This is one of my favorite post workout protein drinks.

Mix up the following in the blender...
- 2 cups of low fat milk
- 1 banana
- 1 scoop of creatine powder (5 grams)
- 2-3 scoops of whey protein powder
- 1 cup of frozen berries / frozen fruit

This is a great source of fast digesting protein and simple carbs which is ideal to have right after a hard weight training workout.

5 Shortcuts To Build Muscle Size

These days it seems that everything needs to be bigger, faster, and stronger. Going to the extreme is the norm. Everything from extra strength headache pills, to energy drinks, and high speed Internet. Bottom line is that people want change and they want it now!

When it comes to bodybuilding things are no different we want results ASAP. The desire to build a better body unites all bodybuilding and fitness enthusiasts, but for most of us, the muscle gains come too slow and they never come easy. So we look for shortcuts.

Click Here To Read The Full Article...

Simple Arm Workout – Biceps and Triceps

Yesterday I trained my arms. It was actually the first time that I worked arms in a couple weeks because I have a bit of elbow tendonitis (i.e. tennis elbow) that has really been hampering my workouts. I go through phases like this from time to time where joint pain flares up and it is very frustrating. If you’ve ever had tendonitis in your joints then you know what I’m talking about.

I did all machine exercises for moderate weights as this feels the most comfortable on the joints.

I started my workout with 10 minutes on the cardio rowing machine to warm up my arms.

The first exercises were a super-set of cable curls with an ez bar from the low pulley cable and tricep pushdowns from the high pulley cable.

Cable Curls:
5 sets of 100 lbs. x 10 reps

super set with…

Tricep Push Downs:
5 sets of 100 lbs. x 10 reps

Then I moved on to another super-set of Life Fitness preacher curl machine and Hammer Strength tricep extensions.

Preacher Curls:
5 sets of 60 lbs. x 10 reps

super set with…

Tricep Extensions:
5 sets of 60 lbs. x 10 reps

Each exercise was proceeded by 1-2 lighter warm up sets.