Learn Pietro Boselli's workout and diet on FitnessGains.net.
Follow Jeff Seid's tips for a successful fitness career on FitnessGains.net.
Watch Daniel Roman's effective ab workout on FitnessGains.net.

12/16/2013

Justin DeRoy: AAG Fitness Model


Everything fits together perfectly: muscle mass, proportions, definition. Justin DeRoy hails from Vancouver, British Columbia in Canada. He is an avid weight lifter and enjoys all sports. His favorite hobbies are lifting weights, playing baseball, gaming, and partying with friends. He works out 5 days a week and maintains a healthy diet regimen. Justin recently began competing in men's physique shows and shows a lot of promise-- having placed top 3 at a recent show in Canada. He is a part time model and hopes to make a career out of it.


AAG Debut: August 2013
Age at date of Debut on AAG: 19 years
Height: 6'0
Weight: 175
Most admired body part: Abdominals

You find many high quality photos and videos of Justin DeRoy here on AllAmericanGuys.

12/13/2013

Justin Woltering: Testosterone - The Science Of Building Lean Muscle


Testosterone: The Science of Building Lean Muscle

by Justin Woltering

If you've been bodybuilding for long, you probably understand how important genetics are for gaining mass and getting lean. But have you ever thought what that specifically means? What genes make it so easy (or so hard) to get big? Are some people just genetically doomed to stay small and weak? What it is about the biggest guys that helps them get so strong? Testosterone!

While we certainly can't attribute every bit of muscle-building success to a single hormone, testosterone is THE key to unlocking your true potential. Those gifted mesomorphs you see in the gym – the ones who can eat whatever they want, train half-assed, and still grow – they're like that because they naturally have super-high testosterone!

Fortunately, your own testosterone-producing abilities aren't set in stone. Even if you look and feel like a low-T guy right now, there are plenty of tweaks you can make to your diet, training, and lifestyle to boost your natural production. Here a few of my favorites.

Micronutrition Matters

Far too many bodybuilders focus only on macronutrients – proteins, carbs, and fats. This is why bland, colorless meals like chicken and rice are so common, and why some lifters don't bother to ever eat vegetables. The truth is, though, that vitamins, minerals, and other micronutrients are absolutely crucial in the production of testosterone and other hormones. Your body needs specific materials to produce them, and you can't cover your bases if all you eat is meat.

Some of the most important micronutrients include iodine, selenium, sodium, potassium, zinc, magnesium, and vitamin D-3 – and we're barely scratching the surface! To up your intake of all these vital nutrients, start eating tons of fresh vegetables with every meal. Most veggies contain hardly any sugar or starch, so more is almost always better.

Another way to boost your micronutrient intake is to spend some extra money on grass-fed, pasture-raised animal products. Beef and eggs can be fantastic sources of B-vitamins and healthy fats, but only if they're fed their proper diets!

Eat your Fats!

Low-fat diets are truly terrible for the natural bodybuilder. Study after study has shown a positive correlation between fat intake and testosterone production, so get your grub on with steaks, eggs, and fatty fish! Contrary to popular belief, saturated fat is actually good for if it comes from quality sources, so don't be afraid of butter or coconut oil, either. It's the hydrogenated trans fats you've really got to avoid.


Carbs: Do you Really Need Them?

If you're going to be eating more fat, do you really need all those carbs? Carb needs and tolerance vary wildly among individuals, so you're really just going to have to test things for yourself. In general, I find it best to limit carb intake to the pre, intra, and post-workout periods – the times when you know your body can put them to good use. Don't gorge on potatoes and rice all day, but don't go too low on carbs, either – at least not for days on end. Ketogenic diets can be useful for fat loss, but in the long run they will lower your production of thyroid hormone – one of the primary controllers of testosterone.

Getting Lean and Mean

You might not want to hear this if you're already on the chubby side, but body fat is a testosterone killer. More specifically, high levels of body fat will cause you to CONVERT testosterone into estrogen. You'll end up with low T and high E – a double-whammy for BURNING muscle and BUILDING fat. If you want that next mass gaining phase to really go well, focus first on getting lean.

The Cycle of Stress

There's a good reason why high-T, confident guys don't stress much. Both chronic and acute stress raise your cortisol levels, which in turn leads to less testosterone production. Low T and high cortisol make it easier to get upset, and you end up in a stressful cycle that'll kill your gains. Stress really is a killer, so try to chill out! Minimize the negative influences in your life, and practice meditation and other calming exercises.

Lift like Natural

There's a lot to be learned from professional bodybuilders, but you'd do well NOT to model your training after theirs. Doing endless sets and reps with hardly ever a day off is a great way to overtrain and wreck your hormone levels. Most people won't cross that threshold, but there is a point where you'll see diminishing returns from hard, heavy training.

More importantly, you need to focus on the heavy, compound lifts quite a bit more than most pros. Squats, deadlifts, and presses in the 4-6 rep range – that's the stuff that'll really boost your natural T! In fact, a full body routine or powerlifting split will probably be best for optimizing your hormones. These workouts may not seem as glamorous as body part splits, but they definitely deliver results.

______________________________

Background:
Justin Woltering is a distinguished fitness expert, author, sponsored athlete, and top cover model. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the industry. He is an experienced fitness consultant who has helped thousands of workout enthusiasts transform their physiques with his exclusive books, videos, articles, and training tips.

Websites: http://www.justinwoltering.com/
                 http://www.biggerbetterfasternow.com/
Facebook: https://www.facebook.com/Bigger.Better.Faster.NOW
Twitter: https://twitter.com/JustinWoltering

12/04/2013

Justin Busiere: AAG Fitness Model


He has definitely perfected the conjunction of sizable muscle mass and extreme definition. Justin Busiere is a college student and part time model residing in Florida. He is also a champion IFBB pro who is steadily building his name in the world of men's physique competitions. Justin trains about 6 times a week in the gym and is also interested in the sport of bodybuilding. Watch for him on the competition circuit and right here on AllAmericanGuys.


AAG Debut: August 2013
Age at date of Debut on AAG: 22 years
Height: 6'1
Weight: 215
Most admired body part: Legs

You find many high quality photos and videos of Justin Busiere here on AllAmericanGuys.

12/02/2013

Justin Woltering: How To Build The Perfect X-Frame


Workout Routines for Men: How to Build the Perfect X-Frame

by Justin Woltering

How should you train for the ultimate male physique? There are plenty of workout routines “for men” on the web and in magazines, but most of them just fall short. Too many sissy exercises, all sorts of cardio, and none of the hard, heavy lifting that really matters. Plus, most trainers fail to focus on the right body parts that give men that coveted “X-frame” - broad shoulders, big legs, and wide lats.

While you should certainly train every body part hard, you're going to want to emphasize specific areas to get that powerful look – the kind of physique that movie stars, fitness models, and bodybuilders always want to achieve. Here are my top training tips for building that kind of body as quickly as possible.

Slam Those Shoulders

You can find all sorts of articles that claim this or that body part “defines” the male physique, but NOTHING inspires awe and respect like a huge pair of shoulders. From the time of the gladiators to today, broad delts are the first thing people notice about a dude who's big and strong. It's still important to build your chest and arms, but they won't do much for you if your shoulders aren't up to snuff.

The best way to build your delts? Presses, presses, and more presses. Some guys will disagree, saying that side raises and rear raises are actually more important. While those exercise do help to build wide shoulders, you're never going to gain much mass if you're weak at overhead pressing. You'll rarely – if ever – see someone with a big military press who doesn't have huge delts.

So, the first and second movements in your shoulder routine should be some kinds of presses. The classic, standing military press is my favorite, but behind-the-neck and seated presses can be just as good. Once you're done with those movements, move on to the side and rear laterals, and ALWAYS finish up with some heavy shrugs. To get that full, thick shoulder girdle, you need to have an impressive pair of traps.

A Barn-Door Back

Big shoulders will show off your strength from the front, but you've got to build a wide, thick back to look good from all angles. Even guys who don't weigh that much can still look imposing when they've got an impressive upper back. Plus, your back strength will largely determine how much strength and size you can build in other areas, especially in your chest. As Arnold always said, the quickest way to boost your “chest” measurement is to build bigger lats.

My favorites for back are the basics – pull-ups, heavy rows, and deadlifts. For most guys, building strength on these tried-and-true movements will lead to incredible gains in overall back development. Go heavy, go hard, and use straps if you need to. You don't want your grip strength to limit the weight you can handle with your lats and traps.


Building Your Sweep

Forget the V-taper! Big shoulders and a wide back are only half the equation, and workouts routines for men should always include some hard-ass leg training. Most onlookers won't notice when a guy's legs aren't developed, but a muscular lower body WILL set you apart. Besides, nobody who's scared to squat ends up making ANY progress, anyway.

Of course, the foundation of any good leg training is the good, old-fashioned barbell squat. There's no avoiding this exercise if you want to build as much muscle as quickly as possible. Not only is the squat the best exercise for overall leg development – it's the key to growth all over your body! Heavy squatting forces your body to produce a cocktail of anabolic hormones – testosterone, growth hormone, and more.

Aside from squats and similar movements – leg presses, hack squats, and lunges – you'll want to throw in plenty of calf training. You don't want to look skinny from the knees down when you wear shorts! Don't think you can get away with a few sets of calf raises as an afterthought, either. The only reason most trainees have a hard time with calves is that they hardly dedicate any time and effort to them. Do 3-4 sets of raises at least twice per week, and take each set to the absolute limits of your pain tolerance. When it comes to calves, you're not really working until it hurts!

Staying in Shape

This is the kicker for a lot of trainees, especially pudgier guys who've been training for years. No matter how much muscle you build, you're not going to get that X-frame physique without a small, lean waist. There's no point in adding an inch to your shoulders if you eat so much you add two inches to your gut!

If you're still lean, then you don't have much to worry about. Just eat clean, with most of your carbs and calories around workout times. That'll help you use the extra energy for muscle growth, while still burning fat during other times of the day.

If you're already a little portly, however, you're going to need to lose some weight. Don't fall into the endless “bulk or cut” cycle, where you never really focus on one goal. Get six-pack lean with a low-carb diet, and THEN focus on building the mass. If you dial in your diet, you may even be able to gain a little muscle while you drop the flab.

Want to know EXACTLY how to diet – and train – for the ultimate male physique. For more nutrition tips and workout routines for men, check out Bigger, Better, Faster Now – the best source for no-nonsense info on building the perfect physique.

______________________________

Background:
Justin Woltering is a distinguished fitness expert, author, sponsored athlete, and top cover model. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the industry. He is an experienced fitness consultant who has helped thousands of workout enthusiasts transform their physiques with his exclusive books, videos, articles, and training tips.

Websites: http://www.justinwoltering.com/
                 http://www.biggerbetterfasternow.com/
Facebook: https://www.facebook.com/Bigger.Better.Faster.NOW
Twitter: https://twitter.com/JustinWoltering