I would like to think that 3DMJ has played a large role encouraging bodybuilders to focus on getting stronger, organizing their training more effectively, utilizing compound movements to efficiently train multiple muscle groups simultaneously, and to see lifts as skills to master. Many of these approaches are common place in powerlifting, yet historically are absent in many bodybuilding circles. [Read more…]
Any experienced athlete will develop aches and pains throughout their career. While this is almost completely unavoidable, the way that we handle these minor set-backs can make or break our progress.
In ’09, I attained two pro cards with a decent physique, but no doubt a physique that was still far from complete. In particular, my back was one of my weakest links and in hindsight, it’s hard to fathom how off-base my training was considering I was a veteran lifter. [Read more…]
Going through times of low passion? Mind wandering and losing focus? Perhaps you are traveling and want to train, but not sure what to do or how to do it, or struggling to find time? [Read more…]
What are the pros and cons of high-bar vs low-bar squats?
To set this off, we’ll primarily be discussing the impacts in the context of physique and strength athletes. Let’s first analyze these two movements a bit. The high bar squat is called as such simply because the bar sits on the upper part of the traps, so the bar is higher. While the low bar squat, the bar is lower on the traps and is going to be supported mostly by the rear delts. There are some significant form differences between these squat styles. You’ll notice that no matter what the person does when they squat, to do it properly, the bar must stay over their base of support. The base of support is typically around midfoot.
Is bone structure going to dictate your success in the sport of bodybuilding? What about whether people are going to think you’re natural?
Comparing yourself to others is the fastest way to become discouraged and it won’t result in you getting your best results. Remember, it’s always you versus you. Instead of worrying about how you compare to others, focus on improving yourself every single season. You’re more likely to reach your true competitive potential with this mindset. In all honesty, worrying about your genetic potential is somewhat of a pointless practice because you’re never going to know what you can accomplish until you’ve been at it 10 years or longer anyway. [Read more…]
As a strength/physique athlete there are many challenges. Dieting and training are two that most know well. These are challenges that we are all well aware of and, in a sense, we enjoy them. But on the other hand, there are challenges that we don’t necessarily “sign up” for. One that took me by surprise was the difficulty of post contest dieting. I thought I was prepared, but a week after the last show of my first season there were 3 cheeseburgers left over after a family dinner. I had already had two, so I volunteered to eat one more. I didn’t want to waste food and I figured if I had one more so would some other people. They didn’t. After the last two burgers and half a tray of brownies, I knew I was in trouble. That realization helped me get back on track and not gain 25 pounds in a month after my show like some have done.
Throughout this 5-video series, I’ll reveal the strategies I used for gaining 100lbs on my powerlifting total in 3 years. The final gain of 25lbs onto that total happened during the last 5 months while dropping 5lbs of body fat for my USAPL debut.