Dumbbells Archives - Athlete.io - Formerly DangerouslyHardcore.com

The X-Frame Protocols: Shoulders

March 26, 2013 By Monte Spicer 10 Comments

By Monte Spicer To find out more about Monte Spicer’s X-Frame series, read the introductory article here. To build your X-Frame physique, we have to take advantage of angles. When you train any body part, the goal is to hit it from every conceivable angle. Doing things this way accomplishes two … [Read more...]

Filed Under: Featured, Training Tagged With: Barbell, build shoulders, delt, deltoids, Dumbbells, Exercise, INCLINE BENCH, monte spicer, Olympic lifting, overhead press, Physique, pyramid-style, REAR DELT RAISE, reps, rotator cuff, Sculpted Shoulders, SEATED BARBELL MILITARY, sets, Shoulder Exercises, shoulder press, Shoulder Workouts, Shoulders, SIDE LATERALS, smith machine, SMITH MACHINE PRESS, stimulate muscle growth, training partner, Weights, Workout, X-Frame

The Cute Girl Dream Sheet

March 21, 2013 By Staff 8 Comments

Women want compliments. If you don’t think so, you’re crazy. If we tell you we don’t, we’re lying. If you’ve read my last article here on, however, you know I’m of the opinion that the compliments we want need to be delivered a certain way if they’re going to do you—or us—any good. Regardless, we … [Read more...]

Filed Under: Featured Tagged With: Acrobatic Yoga, Acrobatics, Anna Shammas, Bench Press, Bikini Body, bodyweight exercise, Bruce Lee, Central Nervous System, Chin-ups, CNS, complimenting women, Dips, Dumbbells, Elbows, Glutes, Gymnasts, Kettlebells, Neutral-Grip, pistol squat, Pistol Squats, powerlifting, Pull-ups, Push-ups, PVC Pipe, Reverse Grip, Ribcage, Serratus Muscle, Shoulder Health, Shoulder Joints, Squat, Squatting, squeezing your glutes, Suspension Trainer, TRX Straps, weighted dips, weighted vest, Wider-Grip

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

Who Wants To Be A Fitness Model?

March 13, 2013 By DH Kiefer 14 Comments

By Ian Spanier Want to be a fitness model? Sounds like a cool and easy way to make a living, doesn’t it? All you have to do is train all day, keep your diet on point, get your spray tan right, and start calling magazine editors and ad agencies, and the photo shoot offers—and then the checks, … [Read more...]

Filed Under: Featured Tagged With: Abdominals, Ad Agencies, Advertising Image, Advertising Work, Bench Press, Bicep Curl, Celebrities, Cover Image, Dumbbells, Europa Sports, Exercise Form, Female Models, Fitness Industry, Fitness Model, Fitness Photographer, FLEX Magazine, Gaspari Nutrition, Ian Spanier, Improper Diet, Leanness, Lethargic, Lighting, Magazine Article, Magazine Editors, Magazine Work, Male Models, Men's Fitness, Muscle & Fitness, MuscleMag, Muscular Development, Photo Shoots, Photographer, Photographer Shoot, Product Shot, Professional Athletes, Shape Magazine, Spray Tan, Vascularity

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

The DH Guide to Gym Etiquette

February 12, 2013 By DH Kiefer 13 Comments

We’d all love to live in a perfect world. Aside from everything else that’d be perfect, we’d all be able to train in private gyms, free of the ubiquitous bullshit that’s unavoidable in your typical commercial facility. You know exactly what I’m referring to when I talk about “private gyms”: those … [Read more...]

Filed Under: Featured Tagged With: Barbell, College Athletes, Commercial Gym, Deadlift Platforms, DH Guide, Dumbbell Rack, Dumbbells, Fixed Barbell, Flat Bench, Gym Clientele, Gym Courtesy, Gym Etiquette, Gym Management, Gym Membership, Heavy Weight, Planet Fitness, Power Racks, Private Gyms, Professional Athletes, Prowlers, Public Gyms, Reverse Wrist Curls, Squat Rack Lifting, Treadmills, Woodway Treadmills