The X-Frame Protocols: Bicep Basics

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...]

From Bookworm to Bikini: Week Ten

By Caroline Gick What’s your favorite body part? My shoulders are definitely mine. I like them now, and I like them even better compared to what they used to be. Every time I see my shoulders in the mirror, I have a clear reminder of what hard, focused work can do for me. This makes me proud of … [Read more...]

From Bookworm to Bikini: Week Nine

By Caroline Gick Last week was all about training. This week, I want to talk about my diet. I’m at the four-week mark—in terms of time remaining until my show—and my challenge over these next thirty days will be to lean out in certain areas while not getting too hard and vascular in others. To … [Read more...]

From Bookworm to Bikini: Week Eight

By Caroline Gick CAUTION: FITNESS BUZZWORD AHEAD. Balance. We see and hear this word everywhere. Most times, people use it to talk about obtaining and maintaining it in their lives. They want a healthy combination of work, family, training, and everything else that goes into a productive week. I’d … [Read more...]

The X-Frame Protocols: Shoulders

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...]

Bringing Sexy Back

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...]

From Bookworm to Bikini: Week Four

By Caroline Gick Last week I presented a general overview of the type of Shockwave Protocol training I do, showing you what my weekly training split looks like. This week, I want to get into some specifics when it comes to my actual training days. I’ve always felt as though workout diaries and … [Read more...]

From Bookworm to Bikini: Week Three

By Caroline Gick I use the Shockwave protocol because it lets me maintain and add muscle at the same time as I’m stripping off body fat. It’s the perfect plan for getting ready for competition. In fact, I’ve adopted Shockwave for my regular training, and not just for contest prep. What has … [Read more...]