My shoulder genetics are pretty pathetic. For years I did numerous overhead-pressing variations with regularity and included enough lateral raises to get championship width several times over, but I just didn’t seem to get any serious shoulder thickness or size. My problem was that I believed that growth only happened in the 8 to 12 […]
I have been training or about 28 years, competing for about 20 and working to get bodybuilders into top condition for almost 12 years.
I started out like most others by falling in love with the sport at a young age and wanting to be as big and ripped as I could be.
http://www.youtube.com/watch?v=V627l-_uz0E
I am excited to announce we have the well know Dr. Layne Norton with us this month for our expert interview. Layne is well known in our industry and is an impressive combination of text book smart, and street smart. This guy trains his butt off and also has a really cool educational background I will let him share with you.
April 2013: Fish and Mercury NOTE from John: As contest season approaches, I know you all will be eating a lot of fish, so I thought it would be helpful to talk about mercury. This is near and dear to me because in 2005 (right before I got sick), I actually had toxic levels of […]
In this video, Meadows takes Vaillant, the reigning Mr Canada through a nasty back workout.
February 2013: Potato Primer Most of us who are deadly serious about training and nutrition are not doubt “meat and potatoes” people, at least at some point. As a great high-fiber source of complex carbs, potatoes are a staple in any serious athlete’s nutrition plan, and are one of the most versatile and convenient carb […]
“You gotta row to grow” is a favorite expression among bodybuilders and unimaginative fitness editors. While this advice might be as derivative as it gets, I don’t disagree – although I’d add that there are ways to make rowing for a bigger back even better! This article details my top 8 rowing variations. However, let […]
The pump is not essential to hypertrophy per se–there is little doubt you can increase size without training for the pump. But there is compelling evidence that it enhances muscle growth and thus may be important for maximizing hypertrophy. The pump is basically an increase in hydration of the muscle fiber.
6 tbsp Virgin Coconut Oil 6 scoops Whey Isolate (I prefer vanilla) Cinnamon to taste Blend together using a processor, blender or magic bullet. Divide into 12 portions. The best way to do this is by using a clean ice cube tray. Freeze to save for latter! These melt immediately when you put onto a […]
½ cup sifted Buckwheat Flour ½ cup sifted Oat flour 1 tsp Baking Powder 1 tsp Xanthan Gum 1/4 tsp Rock Salt 1.5 tbsp Organic Peanut Butter, chunky works best (other nut butters can be used too!) 1 cup Raw Organic Milk 1/2 tps Vanilla Extract 1 small ripe Banana Directions: Combine flours, baking powder, […]
1 cup organic raw milk 2 tbsp virgin coconut oil 1 1/2 cup rolled oats 1 large free range organic egg 2 tbsp maple sugar (or maple syrup) 1 tsp vanilla extract 2 tsp baking powder 1 tsp xanthan gum 1/2 tsp rock salt 1 tsp cinnamon Directions: Preheat waffle iron. In a blender, food […]
Ingredients: 4 cups of organic baby spinach leaves ½ large avocado diced finely ½ cucumber, peeled and diced into halves ¼ lime, juiced ¼ tsp freshly grated wasabi stem 1 tbsp low sodium soy sauce ½ tbsp grapeseed oil ½ tsp apple cider vinegar Finely ground pepper 5-8 oz of grilled white fish Preparation: 1. […]
Ingredients: 1/4 cup of chopped walnuts 1/4 cup + 2 tbsp of balsamic vinegar 1/2 cup of red onion chopped 1/2 tablespoon of non-caloric sweetener of your choice (stevia, splenda, etc.) – I suggest using liquid splenda 1/2 tablespoon Dijon-style prepared mustard 1/3 cup of extra virgin olive oil 6 cups of organic mixed salad […]
Green Tea Kiwi-Blueberry Slushy Ingredients: 2 cups of brewed green tea, cooled – Use 2-4 tea bags, depending on how strong you would like it to be 2/3 cup of frozen blueberries 1/3 cup of finely chopped kiwi 1/4 cup of a non-caloric sweetener of your choice (stevia, splenda, etc.) 1/2 cup of ice Preparation: […]
Ingredients: 1 cup coconut palm sugar 1/4 cup unpasteurized butter 1/4 cup organic unsweetened applesauce 1 large free range egg 1 cup raw milk 2 teaspoon vanilla extract 1 cup brown rice flour 1 cup oat flour 1/4 cup buckwheat flour 1 tsp. xanthan gum 1 tsp. baking soda 1 ½ tsp. cinnamon 1/2 tsp. […]
Ingredients: ¼ cup pure coconut milk 1 large kiwi , pureed 1 scoop of whey isolate, preferably coconut however vanilla will work ½ cup of full fat organic Greek yogurt plain 4 ice cubs Cold water Preparation: 1. Puree kiwi in your blender or bullet first. You will want it to be fully mushed before […]
Ingredients: 1 cup of fresh blueberries 2 cups of fresh strawberries, hulled and diced into small pieces 1/2 cup of fresh raspberries An additional 1 cup of the following fruits of your choosing sliced and diced: —–kiwi, rhubarb, apple, pear 1 cup oat flour ¾ cup vanilla whey isolate ¾ cup stevia blend sugar substitute […]
Ingredients: 2 tablespoons extra virgin olive oil 1/2 cup onions, diced 1 small green bell pepper, diced 1 small firm tomato, diced 1 garlic clove, minced 2 large sweet potatoes (around 2 cups), peeled and grated coarsely Rock salt and freshly-ground black pepper, to taste Preparation: 1. Heat the oil in a heavy-bottomed skillet at […]
