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Why do you sometimes feel in such control of the iron that the weight feels light even though the bar is loaded with more than you’ve ever lifted before? Why do you sometimes get a skin-stretching pump and FEEL every fiber in the muscle you’re working as if you have a pure mind to muscle connection? Why do you sometimes feel mega-motivated, as if you could bench press an apartment complex and take on the world? Why do you sometimes slip into a “cocoon of concentration” during your training, as if you had gone into a trance, allowing nothing to distract your from accomplishing the task at hand?

The answer is…

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I’m often asked what my body measurements are and/or what are the ideal measurements for a bodybuilder or a classical muscular male physique. Believe it or not, there are actually many formulas for determining the “ideal body proportions.” On the other hand, you might want to take them with a grain of salt…

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Ok, so I did a month of Zercher Squats. As a challenging “strongman” exercise, it rocks. As a bodybuilding exercise… I’m still debating…

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How many aspiring bodybuilders do you know who desperately want to compete, but who keep saying, “Im not ready”… “I need more muscle mass”? But how do you really know if you’re ready? How do you know what you will look like when the layer of winter adipose comes off? Naturally, bodybuilding is about muscle mass. Muscle mass is one of the criteria for judging so if you ain’t got any, you ain’t ready. However, you don’t have to be the size of Jay or Ronnie to be ready. For example, at 5′ 8″ or 5′ 10″ and 175 lbs, you’d never even make it onto the IFBB stage let alone be competitive. But in some of the local and natural competitions, you might very well WIN the whole darn show if your conditioning were on point. But you will never know unless you say “damn the critics,” make the committment, get yourself ripped and get up on that stage…will you? In today’s post, I answer a reader’s question, “Am I Ready to compete?”

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The pump is the short-term sensation you get during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It’s a tight, swelled feeling, often accompanied by an increase in vascularity. Pump workouts generally involve medium (8-12) or higher (13-20+) repetitions, supersets/trisets/giant sets, and/or brief rest intervals between sets. But is going after the pump really necessary for muscle growth?

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I started bodybuilding over 20 years ago, and during that time, I’ve had the opportunity to experiment with literally dozens, if not hundreds of high intensity training methods. If I were only allowed to pick two of those techniques for building muscle, one of them would be drop sets (the other would be supersets). Read on to find out why drops sets are so effective and discover 12 unique ways to use drop sets for some of the most amazing muscle growth you’ve ever experienced.

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Next to “six pack abs,” the one muscle group that almost every man and woman wants the most is arms. So, instead of boring you with a ton of arm training physiology and long words like
capillarization and coracobrachialis (yawn), and instead of giving you a single arm routine (gets old too fast), I’m going to skip the science and theory and go straight to the good stuff! In this article, I am simply going to give you a master list – an “anthology” – of the most result-producing arm routines in bodybuilding history!

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It was back day. I had just chugged my favorite pre-workout beverage (a Grande Starbucks). My heart was pounding, the adrenaline was flowing and I was ready to pump some HEAVY iron! I was pacing back and forth across the gym floor, psyching myself up for a big
set of close grip lat pulldowns. I took a few deep breaths and strapped into the bar. The pin was set at 250 lbs–the full rack. With a mighty grunt, I pulled the bar down to my chest, leaning back slightly with just “a little” swinging and momentum. I repeated eleven more times and then released it, exhausted but exhilarated. Twelve reps with the whole stack! I was pretty happy with myself. There’s something about lifting the whole stack on any machine that feels REAL good… satisfying.

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