bodybuilding Archives - Athlete.io - Formerly DangerouslyHardcore.com

The X-Frame Protocols: Bicep Basics

April 25, 2013 By Monte Spicer 15 Comments

By Monte Spicer Muscle growth requires muscle stimulation. I know I’ve been saying this for every body part we’ve covered so far, but it works the same way with every muscle. Your workouts, and the exercises you choose, have to stimulate growth by stimulating your muscle fibers and stimulating a … [Read more...]

Filed Under: Featured, Training Tagged With: Bicep Curl, Bicep Exercises, bicep growth, bicep muscle, Biceps, biceps workout, big biceps, bodybuilding, Cable Curls, cable machine, Close-Grip Preacher Curl, Dumbbell Curls, Dumbbell Hammer Curls, Elbows, exercises, EZ-curl bar, Gold's Gym, Gym, INCLINE BENCH, monte spicer, Muscle Growth, Muscle Stimulation, preacher bench, preacher curls, proper form, Proper Technique, Seated Alternating Dumbbell Curls, Shoulders, Standing Barbell Curls, stimulate muscle growth, stimulating muscle fibers, training partner, training split, Triceps, workout split, workouts, x-frame protocols

The X-Frame Protocols: Ice Cube Abs

April 3, 2013 By Monte Spicer 22 Comments

By Monte Spicer When your ab training goes wrong, or you’re not getting any results, it’s not because you’re doing the wrong exercises. It’s not about volume, intensity, or rest periods, either. The reason your abs aren’t coming in the way they should—other than your shitty diet, of course—has … [Read more...]

Filed Under: Featured, Training Tagged With: 6 pack, ab workout, ab workouts, abdominal, abs, bodybuilding, crunches, Deadlift, Deadlifting, Exercises to Help Build a Sexy Midsection, Love Handles, lower abs, Muscle, Muscle Stimulation, Obliques, sit ups, six pack abs, squats, upper abs, Workout

The Cortisol Challenge

March 28, 2013 By DH Kiefer 17 Comments

I know, it's a stupid fucking title for an article, but in this case, I'm challenging you to know your enemy. This is simple advice we’d all do well to follow, but in bodybuilding it’s easier said than done. The hormone cortisol is a prime example. Ask any bodybuilder—even the top guys in the world, … [Read more...]

Filed Under: Featured Tagged With: Anabolic Effect, Bodybuilder, bodybuilding, carb back-loading, carbds, Catabolic, catabolic effect, Cholesterol Levels, Cortisol, Fat Burning, Fat Loss, free-fatty acids, gain muscle, glucocorticoids, hormone, Immune System, John “Mountain Dog” Meadows, John Meadows, lipolysis, metabolization, Mountain Dog Diet, Mountain Dog Training, no breakfast, Testosterone, Testosterone Levels, Triglycerides

From Bookworm to Bikini: Week Six

March 23, 2013 By Caroline Gick 2 Comments

By Caroline Gick I now have seven weeks until the Contra Costa Bodybuilding Championships, and it’s time to think about all those “other” things I need to do in preparation for competition: Things like membership applications, entry forms, tanning appointments, hair, makeup, and choosing my posing … [Read more...]

Filed Under: Featured Tagged With: Bikini, bikini competition, Bikini posing suits, bodybuilding, Caroline Gick, competition bikini, competition suit, competitors, embellished suits, embellishments, figure, figure competition, figure competition suits, NPC Contra Costa Bodybuilding Championships, Physique, physique competition, posing suit, suits with Swarovski crystals

The X-Frame Protocols: An Introduction to Excellence

March 20, 2013 By Monte Spicer 8 Comments

By Monte Spicer Clear your mind. Now, picture the letter X—an X with the caps lock on, and not the lowercase version. Look at the structure of the X. Examine its design. It’s wide on top, narrow in the middle, and wide again at the bottom. … [Read more...]

Filed Under: Featured, Training Tagged With: Back Muscles, Barbells, Bench, Bench Press, Biceps, bodybuilding, crossfit, CrossFit Training, Curls, Deadlift, Dumbbells, Exercise, Framework, Gym, Justin Fargas, Kelli White, legs, Lower Body, Medals, Mirror, monte spicer, Muscles, NFL, NFL Combine, Pectoral Development, Physique, Pull-ups, Squat, Strength Athlete, Strength without Balance, Symmetry, Upper Body, World Championships, X-Frame, X-Frame Body

Bringing Sexy Back

March 13, 2013 By Rachel Guy 7 Comments

By Rachel Guy Have you ever seen a piece of raw meat wrapped in string? You don’t need to spend time in a butcher shop to imprint this image on your consciousness. Instead, just look at the legions of “skinny-fat” girls wasting hours on all the cardio machines in your gym. When you’re skinny-fat, … [Read more...]

Filed Under: Featured, Training Tagged With: Back Fat, Bent-over Rows, Biceps, bodybuilding, Braced Single-Arm DB Overhead Shoulder Press, Building Muscle, Bulky, Calorie Burn, Cardio Machines, Changing Angles, Chin-ups, Curves, Deadlift, Dumbbell Rows, Elastic Bands, Face Pulls, Forearm, Glutes, Grips, Hips, Inverted Rows, Kneeling Single-Arm Rotating DB Row, Lat Pulldowns, Lats, Lifting Weights, Louie Simmons, Lumbar Spine, Muscle Fibers, Neck, Overhand Grip, Overhand Lat Pulldown, Powell, Pronated Lat Pulldown, Prone 45-Degree Bench Lateral Raises, Proper Technique, Pull-ups, Rachel Guy, Rhomboids, Rolls, Scapula, Seated Rope Face Pulls, Semi-Supinated Flat DB Press, Semi-supinated Lat Pulldown, Shoulders, Single-arm Dumbbell Rows, Skinny-Fat, Spinal Erectors, Spine, Stomach, Supinated Chin-ups, Supinated Eccentric-only Chin-ups, Supinated Lat Pulldown, Supinated Lat Pulldowns, Tempo, Time Under Tension, Trap-3 Lift, Underhand Lat Pulldown, V-taper Shape, Vertical Pull

Gold’s Gym Manifesto: What I Learned in Venice

February 27, 2013 By DH Kiefer 7 Comments

By Monte Spicer Bodybuilding is dead. The sport is still around, and people still compete, but the atmosphere around the game isn't even close to what it used to be—and it never will be again. When I talk about training atmosphere, my frame of reference from my bodybuilding career is the time I … [Read more...]

Filed Under: Featured Tagged With: Back, Barbell Bent Rows, bodybuilding, Charles Glass, Chris Cormier, Close Stance Hack Squats, Commercial Gyms, Competition, Firehouse, Flex Wheeler, Gold's Gym, Injury, Kevin Levrone, kinetic chain sport, Leg Extensions, monte spicer, Muscle Fibers, Oxygen, Painful Joints, Powerhouse, Prone Hamstring Curls, Pull-ups, Raoul Fulcher, San Francisco Bay Area, Shawn Ray, Spandex, Sparring Partners, squats, Stimulating Muscle Growth, T-Bar Rows, Tammy Marquez, Training Atmosphere, Training Partners, Venice, Vic Ricards

How to be Awesome: Why Your Personal Trainer Sucks

February 25, 2013 By Jesse Burdick 3 Comments

By Jesse Burdick Who's the best personal trainer or strength coach in the world? I'm hoping that's me, but if it's not, I really have no idea. The reason why I don't know is because the best trainers and coaches in this business are extremely busy, and nobody's ever heard of most of them. They're … [Read more...]

Filed Under: Featured Tagged With: Affiliate Marketing, Athlete, Bioforce HRV, Body Composition, bodybuilding, Buddy Morris, carb back-loading, Carb Nite Solution, Clients, Conditioning, Cortisol, Dumbbell Hammer Curls, Facebook, Flashy Websites, Gym, How To Be Awesome, Infomercials, Insanity, jesse burdick, Kettlebell Competition, Kettlebells, Lat Pulldowns, Louie Simmons, Mike Tyson, Mini-Band Pull-Aparts, Mononucleosis, Omegawave System, Online Fitness Guru, P90X, Paul Childress, Personal Trainer, Push Press, Push-ups, Sports Performance, Strength Coach, Twitter, Upper Body Push-Pull

The Secret Weapon: An Interview With Monte Spicer

February 13, 2013 By DH Kiefer 3 Comments

“When you’re talking about the training of athletes, the fitness industry can be a very strange place. On one side, you have a lot of people making a lot of noise about how athletes should be trained and treated—and as it turns out, most of these people don’t actually train any athletes, and they … [Read more...]

Filed Under: Featured Tagged With: 49ers, ACL, Activating Muscles, Athlete Trainer, Bill Romanowski, biojacked, bodybuilding, Bodybuilding Competition, carb nite, Chain, Charlie Garner, Dumbbells, Exercise Physiology, Foot Injury, Gait, Hamstring Pulls, Jerry Rice, Kettlebells, Kinetic Chain, kinetic chain sport, Lower Back Injury, Massage, Meniscus, MLB Players, monte spicer, Muscles Firing, NFL Combine, NFL Players, Nutrition, Oxygen Flow, Power Racks, Pro Athletes, Raiders, Recovery, Red Blood Cells, Rod Woodson, Speed Agility, Sports Therapy, Strength and Conditioning Training, Tissue, Tissue Work, Training Camp, Vasodilation

BioJacked TV #33 – Kiefer with special guest Marci Nevin – Q & A

January 1, 2013 By DH Kiefer 7 Comments

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Filed Under: BioJacked TV Tagged With: 5-3-1, Adjusting Carb Load, alcohol, Apple, Bacon, Biojacked 33, BioJacked TV, bodybuilding, BodyBuilding Diets, Cancer, Carb Backloading Book, carb nite, cardio, Chemical Energy, Cholesterol, Chronic Insulin Release, Cream Cheese, Diabetes, Diabetic, Drugs, Eccentric Loading-Explosive ConTraction, Efficiency, Eggs, ELECT Reps, ELECT Sets, Fat Cells, Feeling Hot from Carb Backloading, Fijis, Flucations In Body Weight, Fraternity, Fructose, Fruity Gum, Fruity Pebbles, Gary Taubes, Gary Taubes Research, Growth Signal, Hangover, Inefficiency, Inflammation, Insulin Spikes, John Meadows, Junky Carbs, Laws of Thermo Dynamics, Liptin, Low Fat, Low-Glycemic, Marci Nevin, Mashed Potatoes, Mediterranean, Mixed Drinks, Mountain Dog Diet, Nicotine, Nicotine Gum, Overweight Population, Phi Gamma Delta, Placebo Controlled Study, Protein Shakes, Pushing Insulin Over a Threshold, Q&A, Red Potato, Russet Potato, Salad, Shockwave for Carb Backloading, Shockwave Protocol, Shots, supplements, Sweet Potatoes, Thyroid, US Government, Wasted Energy, Waxy Vegetables, Wine