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Mens Physique Articles

Total Back: Development and Strength!

duanebackarticleBack development and strength is crucial in any type of physique competition, as well as life in general. With that being said, you need to focus on both thickness and width in your back when training. There is constant focus given on creating that great v-taper, but you also have to make sure that your physique does not disappear when you turn to the side, and that there is detail, and not just width from the back. Also, from a functional standpoint, many people suffer from lower back pain. Strengthening those muscles while using proper form to prevent injury can help alleviate that issue. Here is a workout that should help put focus on both.

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5 Tips for Maximizing Your Showtime

thomasmurphyWhile traveling to compete in Physique shows across the country, I've learned a few things about maximizing my time spent for the weekend.

1. NETWORK – Introduce yourself to as many people as possible. Take photos with your fellow competitors. Get social media going, especially Facebook / Instagram. You would be surprised at how small this world is. I run into some of the same people all over the country.

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The “If It Fits Your Macros” Trend

IIFYMslideYou have probably heard about the “If It Fits Your Macros” (or IIFYM) trend which has been increasing in popularity within the fitness and bodybuilding world. It’s not surprising that the concept was embraced and developed by people within the industry who were sick and tired of adhering to monotonous, restrictive meal plans in which the vast majority of foods were labeled as evil and forbidden. On a personal note, I jumped on the IIFYM bandwagon as well because I was fed up with avoiding certain so-called “bad” foods and also dealing with metabolic burnout from years of caloric restriction. What surprised me was the positive manner in which my body responded to taking in maintenance calories as opposed to constantly functioning at a caloric deficit which only served to slow down my metabolism.

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What Happened to the Camaraderie?

TImStaggsComparisons2011Many thoughts crossed my mind watching the Olympia this weekend. Great competitors with incredible physiques, upsets, questionable calls, well deserved victories, and what happened to the camaraderie?

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Cavegirl Pumpkin Sweet Mash!

 

sweetpotatoSo I was in the middle of prepping my pre/post workout meals and an idea came to me. I always eat the same sweet potato recipe and haven't changed it... until now! Thanks to my sponsors Ali's All Natural and Cavegirl Confections, I was able to add some major flavor into the mix! Below is how to make my latest creation...

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Meet MP Competitor Travales Blount

TravalesSlideCan you tell us a little about the show in which you most recently competed?

Just recently took 2nd place at Pittsburgh Pro Masters Championship 2014. It was my 5th show this year (4 in 12 weeks) and the culminating show of my rookie season where I had four top 10 finishes, a master’s win, and scored 1 point for the Olympia. 

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GOALS FUEL MOTIVATION

SmartGoalSettingSlideHow many times have you heard someone say that they’re hitting the gym because they have a vacation coming up or because they want to fit into a wedding dress or look good at a reunion? Oftentimes these goals are explained in fairly general terms. The sentence normally starts with “I want to…” or “I just need to…” and ends with one of the following:

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Scales Don’t Measure Aesthetics

NoScaleSlideRecently, I jumped back on the NPC stage for the first time since July of 2013 where I was in the second callouts of Team Universe. Many would say that this was the best I have ever looked in the two years I have been competing in Men’s Physique. After I came off the stage with my first place trophy, which was the first time getting 1st, I had people asking a lot of questions. The most asked question during my birthday weekend (Aaaw yeah, hello 30!) was “Jay Hall, how much did you weigh on stage?” My answer was simple: “I have no idea.”

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2014 Men’s Physique Olympia Pre-Show Report & Predictions

2014comparisonEighteen of the top IFBB MP Pros are poised and ready to hit the stage this weekend in Vegas. There has been a lot of talk about who’s going to come out on top and walk away with the 2014 title. So who's it going to be?  I have put together a complete breakdown of the competitors so you will know what to expect from each of these men as they take the stage in hopes of doing just that and making their mark in the Men’s Physique history book.

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“Life Happens” Upper Body Workout

883C3590Don’t have the time to get your regular workout in? Try this!

Occasionally things can pop up that prevent you from being able to make it to the gym as often as you would like. When that happens, you have to adjust your workouts to fit in what body parts you need with the time that you have. Normally, I am able to get in one body part a day, but when that is not feasible, here is a routine that can help you knockout multiple body parts in one session. This is a great alternate workout that can help you hit your upper body quickly.

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E.I.C. Ian Lauer shares a Pec Pulverizer

intensityIt’s chest day again.  You have to love it!  Like many of you, I’m on a mission to bring up the upper chest.  A solid upper chest improves the look of the entire upper body dramatically.  The following workout will have your pecs screaming and prime the pump to stack on slabs of pectoral meat!  (The weights mentioned are simply for reference.  You should of course use weights that correspond to your personal level of strength.)

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V Taper Tips for Your Trimmer Waistline!

taperIf you’re a physique competitor or aspiring competitor, you know that the ideal physique is one with proper proportions. Most important is getting a small waist, wide lats, and round shoulders. This gives the ever sought after “V” taper that we all strive to get.

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Supplements You Should Be Taking Based On Your Age

supplements4Most of you who are reading this article are probably already taking certain nutritional supplements which are popular among bodybuilding folk, such as conjugated linoleic acid, glutamine, fish oil, whey protein, and glutamine. However, there are basic nutritional demands in everyone which competitors might not be addressing in their daily regimens. In addition, those demands change as we age, as do the supplements which confer optimal health. In an effort to address those demands, I have compiled a list of supplements which you should consider adding to your regimen.

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North American Championships Men's Physique Report, Results & Stage Pics

northamericanslide2014Right on the heels of the IFBB Pittsburgh Pro Masters show this past weekend was the longtime running and very popular North American Championships. The North Americans is one of the last chances each year for NPC competitors to earn their IFBB Pro card. This is of course a main driving factor causing competitors to flock to Pittsburgh for this particular show. Additionally, show promoter Gary Udit always puts on a great show that leaves the majority of competitors walking away from the stage satisfied with their experience. To top it off, Pittsburgh is a town full of character that is a lot of fun to visit. When you mix all of these factors together you can quickly see why the North American Championships are growing in attendance year after year.

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IFBB Pittsburgh Pro Masters Show Report, Results and Stage Pics

2014ifbbpittsburggmastersproThis past Thursday marked the first ever IFBB Pittsburgh Pro Masters show. All divisions were represented at this particular contest despite a $200.00 fee charged for entry to the competitors. An entry fee for Pro’s is atypical for IFBB Pro contests which is most likely the reason that the MP Pro turnout was smaller than usual. It is our understanding that this entry fee is just part of getting the ball rolling as interest in the Masters division continues to grow nationwide. The Masters Pro show was run on Thursday just prior to and at the same venue as the North Americans which of course has been around for years and scheduled for the prime days of Friday and Saturday.

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Workout on the Road or at Home. Bodyweight Only Routine

DuaneBrickhouseBackMany people have time commitments that supposedly prevent them from being able to workout.  In reality these are EXCUSES! However, not being able to physically make it a gym or a lack of access to equipment seems more plausible as a real excuse. But in actuality it is not a true reason to give up on breaking a sweat and getting in a good workout.   Here is a top notch workout that doesn’t require you to leave the house or have any weights.

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Cardio Games? Maintain Your Interest With These Approaches!

RopesHave you been on the rat wheel for so long you just simply dread cardio? Hopefully you are using cardio to supplement your strength training, but it is still important to keep your heart and lungs in condition no matter what your goal.

As I start prepping for photo shoots, I have to up my cardio once again and am in the same boat as you.

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IFBB Dallas Pro Men's Physique Results

dallasPro2014A total of 18 IFBB Men’s Physique Pro’s took to the stage in Dallas this weekend. A broad mix of veterans and new faces across the division made the trip to the Lonestar stage hoping to walk away with the win. In the end, taking home the first place and automatic Olympia qualification was longtime MP competitor Steve Cook. Also finishing in the top 5 was the first ever MP Pro Matt Christianer.  Following are the final standings for the MP division in this hard fought battle.

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Eric Broser’s P/RR/S (Power/Rep Range/Shock) Training Part 3

scott4In this final article on my variation of Eric Broser’s P/RR/S system I will outline a third way that I structured a complete phase of training utilizing the P/RR/S principles as well as an additional way you can use these principles for ‘specialization training’.

For this P/RR/S phase I paired the muscle groups as such: Legs/Delts, Back/Tris, Chest/Bis. There were several reasons I liked these pairings. One benefit was pairing a larger w/ a smaller muscle group which helped keep the overall systemic stress a bit lower since the degree of overall muscle mass was moderated on a per workout basis.

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FAVORITE UPPER BODY EXERCISES

883C3590I’m always trying out new moves and routines to perfect my physique; however, there are some constants that stay in the rotation.  Below find some of my favorite moves as well as why I prefer them and constantly continue to use them to challenge my body.

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Tampa Pro Men's Physique Score Card and Results!

tampa2014comparisonTampa was home to the latest Men’s Physique Pro show. A total of 30 IFBB MP Pro’s took to the stage at the Wings of Strength Tampa Pro Show this Friday. In the end familiar name Sadik Hadzovic took home the first place finish. PHYSIQUE STAR RADIO regular guest Anton Antipov locked down second place. While Tristan Murray, Emmanuel Banks and Michael Ferguson took third through fifth place respectively. Per usual first place locks down a spot on the Olympia stage if the competitor is not already qualified. Places 2nd-5th earn points in the point’s race towards that same goal. As the Olympia is only weeks away, the guys are trying their best to earn one of the few remaining tickets to “The O” so it’s no big surprise that the level of competition from top to bottom of the roster was stacked.

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