3 Comments

WNBF natural pro bodybuilder John Bartlett was in town this weekend, so we hit a leg session at Strong and Shapely Gym. There’s certainly no shortage of “toys” to play with on leg day at Strong & Shapely, but when I asked John if he had ever used the QUAD BLASTER before and he said no, I knew I had to break that puppy out again, throw it in my car and haul it out to strong & Shapely…

Read More

Filed under Workouts by on . 3 Comments#

9 Comments

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?”

Read More

Filed under Articles by on . 9 Comments#

1 Comments

I use a lot of variety and “muscle confusion” in my training, but even so, there is a thread of consistency that runs through most of my workouts. In other words, in every workout, something changes while something stays the same and builds on the previous workout. However, every so often, I completely change my “typical” style of training for something totally different or even off the wall, just for the “shock” value. Such was the case today when we did a session consisting of 100% supersets, which was also very hamstring and posterior chain focused…

Read More

Filed under Workouts by on . 1 Comment#

12 Comments

I unveiled my new muscle blasting “toy” in the last bodybuilding secrets blog post and after a few close guesses and a few guesses that were waaaaay off, somebody finally figured out what this contraption made of wood, black straps and a foam padded dowel is for…. BLASTING THE LIVING DAYLIGHTS OUT OF YOUR QUADS!…(only serious bodybuilders need apply….)

Read More

Filed under News by on . 12 Comments#

20 Comments

In my last post, I announced the arrival of my new, secret muscle-building weapon in a big 5′ tall box. Readers tried (in vain) to guess what was inside the box… Guesses ranged from a huge vat of protein powder to Monica Brant, Gift wrapped (er, that would be nice, but unfortunately, no, she was not inside the box)… Since it’s obvious that no one is going to guess correctly, I decided to go ahead and unveil the “device” … NOW see if you can figure out what this is…

Read More

Filed under News by on . 20 Comments#

11 Comments

I received a very special delivery in the mail today… came in a huge box… about 5 feet tall, and 2 feet wide…. inside is my new muscle building secret weapon…

Read More

Filed under News by on . 11 Comments#

4 Comments

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?

Read More

Filed under Articles by on . 4 Comments#

3 Comments

I’d be negligent If I didnt give a shout out to Empire Fitness Club in Hoboken, NJ, where I was the manager for 12 years and where I still train 50% of the time… but the other 50 % of the time, I train at Bob Bonham’s Strong and Shapely Gym in East Rutherford, New Jersey. It’s not only the best equipped bodybuilding gym I have ever trained in, the place has ATMOSPHERE! The stuff that you see in this place…. well… you just gotta see it…

Read More

Filed under News by on . 3 Comments#

4 Comments

Strong and Shapely Gym, East Rutherford, New Jersey (“The East Coast Mecca Of Bodybuilding”)… Today was chest, biceps and abs day. Read on and I’ll show you a bonanza of neat muscle-blasting tricks for crossing over the growth-threshold and packing on some major quality mass on the biceps…

Read More

Filed under Workouts by on . 4 Comments#

2 Comments

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.

Read More

Filed under Articles by on . 2 Comments#