Rob Riches: Secrets To A Six-Pack

Very detailed and descriptive: Champion fitness model and competitor Rob Riches reveals his entire ab workout in the video below the pictures. Rob: "Learn how to do each exercise properly, and feel muscles that you've never felt worked before."

The workout video:

Nick B. Loves Pumping Iron & Dancing

Nick B. from AllAmericanGuys considers himself a very outgoing guy and loves to be the center of attention. He's a college student with a high GPA, pursuing a bachelors and hopes to become a physical therapist some day or perhaps work with animals.

When not hitting the books hard, the 20-year-old hunk can be found partying (he loves to dance), hanging out at the beach or pumping iron in the gym. Nick works out 5 days a week and has been adding quite a bit of muscle as of lately. He claims to eat whatever he wants (including junk food), and it somehow doesn't affect his six pack and physique. Nick also doesn't consume alcohol, even when he's at wild crazy parties. It's just one of the things he is proud of.

Favorite sport: Football, track and field, volleyball
Most admired body part: Shoulders
Height: 5'9, weight: 160

You find many high quality photos and videos with Nick B. on AllAmericanGuys.

Tuan Tran: Forearm Training

Bodybuilder and power lifter Tuan Tran explains his new video where he performs some forearm work: "This superset is a combination of E-Z bar reverse curls with single arm farmer's walks."

Behind The Scenes Of AllAmericanGuys

The video below is a report on Fox News about AllAmericanGuys, the site for the world of male fitness models with approximately 100 million hits a month. Watch this look behind the scenes of AAG:



The site: AllAmericanGuys

Scott Herman: My Tricep Workout

In this video fitness model Scott Herman performs and explains the following exercises: overhead tricep extension, skull crusher, bent-over overhead tricep extension, alternating reverse pull-down and push-down, single-arm reverse pull-down.

Rob Riches: Strong Shoulders, Calves, Abs

In the video bodybuilder and fitness model Rob Riches shows how he trains shoulders, calves and abs in Gold's Gym:

Tuan Tran: Strong Calves

In the video below bodybuilder and power lifter Tuan Tran performs calf raises on the leg press machine. Tuan explains: "There are many different ways that you can work your calf muscles, and if you have access to a leg press machine you can do calf raises on the machine. There are two main differences between calf raises on a leg press and calf raises on a standing calf machine. The first major difference is that when you are standing there is more challenge on your balance and core muscles. The second major difference is that the weight is loaded from the shoulders when you stand versus through your hips and lower back when using the leg press. Some people find calf raises on a leg press more comfortable on the shoulders than most standing calf machines, and some people find that they can lift more weight when they are using the leg press to do calf raises." Watch the video:

Scott Herman: My Bicep Workout (2)

In this video fitness model Scott Herman performs and explains straight bar curls, alternating dumbbell curls, dumbbell hammer curls, and side curls:

Rob Riches: Cover Shoot

Filmed the day before winning the WBFF World Fitness Champions bodybuilder and fitness model Rob Riches had a workout feature and test cover shoot for the magazine Maximum Fitness. Paul Buceta was the photographer and the shoot took place at Robert Kennedy Publishing studio in Toronto, Canada.

Rob Riches: Pre-Contest Workout

Bodybuilder and fitness model Rob Riches won the WBFF World Fitness Model Finals in Toronto, Canada, 2009. Rob documented his training for the run up for the the biggest international fitness show. The video shows his workout one day before winning the World Championships.

Jiri Borkovec: Huge Triceps, Perfect Abs

In these two videos the popular Czech bodybuilder Jiri Borkovec is intensely working out and flexing his triceps and abs.

Triceps:



Abs:

Scott Herman: My Bicep Workout (1)

Fitness Model Scott Herman shows in three videos his various exercises for bigger and stronger biceps and explains how to perform them accurately:

Straight bar bicep curl:



Dumbbell bicep curl:



Arm curl (preacher curl machine):

Anthony G. Loves Showing Off

He's a little cocky, a little 'bad-ass' and he knows it. And guess what? He wants you to know it too. Anthony G., new on AllAmericanGuys, has every reason to be uber confident though. With looks that could kill and a body to die for, it's no wonder that there is such a buzz on the net about his appearance on AAG.

Anthony has worked really hard to attain the physique he has. He's a mix of 'sexy, very attractive and built like a brick house', and he's just barely twenty. Anthony is new to fitness modeling and has lots to offer, including a very spunky and confident attitude about life.


Anthony G. comes from the great state of Indiana. When he's not pumping iron in the gym or running around modeling on the hot sand beaches of Florida or Cali, he's with his buddies ice fishing in the cold 'tundra' up north (if it's winter time, that is). He enjoys video games, computers, being outdoors and showing off his excellent physique whenever possible.

In addition to shooting for AAG, Anthony also recently shot for a national fitness magazine and is one of the headliners for the new Junior Muscle Guys project on AAG.

You find many high quality photos and videos with Anthony G. on AllAmericanGuys.

Luke Guldan Talks His Life

In this video portrait the extremly popular fitness model Luke Guldan talks about his many passions: wrestling, personal training and Broadway shows:

Shape Up Like A Celebrity

"Celebrity Body on a Budget" is a new fitness book which has been released on March 1, and which wants you to achieve that gorgeous celebrity body you've always admired and desired without having to earn a celebrity paycheck. With over twenty years of experience in the field of fitness, author Cornel Chin has used his training methods to train the likes of Leonardo DiCaprio, Colin Firth, Audrey Tautou, and Tilda Swinton. Now, through "Celebrity Body on a Budget", "the trainer to the stars" unlocks the keys to low-cost or no-cost exercise solutions.

Learn more about the book in author Cornel Chin's guest article on WorkoutInspiration.net:

WORKOUT AT WORK

If you’re one of many who work in an office and find yourself seated at a desk for prolonged periods of time, then you’re asking for trouble. The mass office working culture has led to more sedentary lifestyles. Your body is designed for movement, so sitting for long hours at a time doesn't do your body any favors. It’s therefore vital that you find ways to move around in order to keep the circulation in your body moving and to stave off unwanted fat or weight that may well be creeping up. Staying stationery for long periods can also lead to backache, stiffness and headaches.

If you don't even get up and move around every so often you’ll gradually begin to feel uncomfortable, your energy level’s decline, and you’ll probably feel lethargic and possibly begin to lack concentration resulting in below par productivity.

Office exercises isn’t a total replacement of your regular exercise routine but it will help to keep you active, burn off the excesses of the day and hopefully give you the motivation to partake in regular exercise to keep your body trim and healthy.

There are plenty of different types of exercises you can do in the office. A lot of it depends on the space you have and what kind of building you're in. Keep them simple and easy to remember. The following are some stretches that you might like to try at your office desk. Slightly increasing your level of activity will aid in increasing your energy level. All it takes is a few minutes a couple times a day to relieve work related stress, increase your energy level and ultimately make you healthier. Remember to breathe while you are stretching in order to maximize the benefits of the exercise. You should ideally hold each stretch for a minimum of 20 seconds. Hold for longer if your boss isn’t keeping an eye on you!

Chest Stretch - Sitting or standing, interlock your fingers behind your back. Making sure your shoulders stay back and down, lift your hands up as far as you can. Relax.

Triceps Stretch - Sitting or standing, bend your right arm back behind your head, so that your palm is between your shoulder blades. Use your left hand to assist the stretch, by pushing your right elbow slightly back. Relax. Repeat with your left arm.

Lower back stretch - Sitting in the middle of your chair, both feet flat on the floor. Grip the top of your right knee with both hands, and pull it towards your chest. Repeat with your left knee. Move your head slightly down towards your knee for a further stretch.

Neck Stretches - Slowly tilt your head toward your shoulder and hold. Change to the other side. Ease into this one slowly and steadily as the neck is easy to injure.

Arm Shoulders - Place your arm across your chest, hook your other arm around your elbow to ease the tension out of your upper back and rear shoulders.

Abs hold - Sitting in the middle of your chair, hold the edge of the seat with both hands. Contract your abs whilst lifting your knees towards your chest (keeping knees together). Relax. Make sure you don't lean back.

Back of Legs - Lean forward at the waist either from the standing position or sitting and bring your chest toward your thighs. Slowly try to straighten your legs, stretching your hamstrings.

Thigh Stretch - Sit on the left edge of your chair or stand. Grasp your left ankle and gently pull it upward toward your buttocks. Switch sides.

Calves Stretch - Stand and lean into your desk with your heels on the floor. Bend your knees slightly to stretch your achilles tendons.

For more dynamic exercises, which involves more movement and that you can do around common office areas (e.g. empty conference room or photocopy room or stair well) check out the exercises below. They should be performed in a controlled and un-rushed manner. Make sure you warm up prior to starting these with a few mobility exercises or a gentle stair walk first. Add a few more repetitions if you feel comfortable.

Message in Person- At work, try to communicate with your colleagues face-to-face as much as possible. Instead of using the phone or e-mail to send a message, simply walk to your co-workers desk or office. Not only will you earn valuable steps throughout the day, you might start a trend in your workplace.

Stair Walking- walk up and down a few flights of stairs several times. You can increase the intensity by taking two steps at a time. This will ‘fire up’ your thighs and buttock muscles to make them work harder.

Side Stepping Stair Walking- As before but this time start walking sideways up first! Try walking a whole flight of stairs with your right side leading, then swap over sides for the next flight of stairs. When you reach the top, do the same again on the descent.

Bench Dips - Using your chair or sturdy table, place your hands on the edge and bend your arms to slowly lower yourself until your arms are at a right angle. Raise yourself by extending your arms. Aim to achieve 10 to 15 repetitions..

Assisted Push-up - In the office, you can do pushups anywhere there's a solid object. Against the wall, desk or door frame. For example, lean up against your desk and push yourself away from the desk while in a leaning position. Ensure your chest touches the desk for maximum effect. Aim to achieve 10 to 15 repetitions.

Leg Squats – In a standing position, have your feet shoulder width apart. Bend your knees in position so your bottom goes back and down. Extend your legs to return to the start position. Aim to achieve 10 to 15 repetitions.

Calf Raises- Stand up and place your hands on your hips for balance. Now raise all your body weight on the balls of your feet. Slowly lower until your feet are flat on the floor again. Aim to achieve 10 to 15 repetitions.

Exercising in your office is about making life easier for yourself. Whether you're having a good or bad day in the office, any sort of exercise will make you feel better. A few minutes of office exercise will refresh concentration and relieve muscles. So break up your work day to include some or all of these simple, yet effective exercises. It all leads to a more productive and healthier you. In fact, while I am writing this article and working on the computer, I’m sitting on my stability ball and set an alarm clock to remind myself to get moving every 30 minutes!

Please Note: Consider your company's health and safety regulations when doing any of these office exercises.

Reviews:

“Cornel gave me the lean look I needed. His training methods are second to none!” ~ Leonardo DiCaprio

“Training with Cornel helped me achieve the good muscle tone and definition I needed for my film character.” ~ Audrey Tautou

“I was no great fan of exercise until I met Cornel. He has given me a way of working out that is enjoyable, sustainable and effective. I’m enormously grateful to him for converting me.” ~ Colin Firth

About the author:
Cornel Chin is a high profile fitness expert to the Stars with more than 20 years of experience as a fitness professional. He integrates his diverse background to create an all-encompassing approach to fitness. Cornel is credited for getting Leonardo DiCaprio into shape in double-quick time for the film The Beach, and, as a leading fitness expert, he is a frequent guest on numerous television and radio shows throughout the United Kingdom. Cornel has also been featured in, and regularly contributes to, a host of leading international publications. He writes a monthly feature for Women’s Fitness magazine and is also the author of two popular fitness books which are both endorsed by his celebrity clients. You can purchase Cornel’s new book Celebrity Body on a Budget March 1st at bookstores nationwide and SportsWorkout.com.

Click the links below to get a sneak peak inside the book.
Table of Contents
Sample Chapter

Tuan Tran: Triceps Extensions

In his latest video bodybuilder and power lifter Tuan Tran performs and explains a superset with tricep extensions, that means reverse cable extensions followed by cable over head extensions.

Become Your Own Personal Trainer

"Pure Physique" is a new fitness book which is released on March 1, and which is for anyone who ever felt they should be getting more from their efforts in and out of the gym. This book wants to teach you how to put together an exercise and nutrition program that is truly tailor-fitted to meet your individual needs and goals. Unlike other books that provide fad diets and ‘canned’ workout routines, "Pure Physique" was designed with the individual in mind. The reader shall finally know how to obtain the leaner, more muscular body he has always wanted.

Learn more about the book in author Michael Lipowski's guest article on WorkoutInspiration.net:

HOW YOU CAN LOOK LIKE A BODYBUILDER OR FITNESS MODEL IN JUST 90 MINUTES A WEEK

Think it takes five hours of weight training, and six hours of aerobics each week to look lean and muscular? Think starvation diets are the only way you’re going to burn body-fat? If that’s the case then you’re about to get a healthy dose of reality…and you’re gonna love it. That is unless you’re completely turned off by the idea of discovering exactly what your individual requirements are for building muscle and burning body-fat and prefer to aimlessly follow what others do (who also are not training or eating according to individual needs) and continue to waste precious time in the gym.

If you’re one of those who simply loves to exercise regardless of whether you are making progress or not then much of what I’ll say is likely to fall on deaf ears. However, if you’re primary focus is on looking and feeling your best and you’re willing to take a different approach, maybe even workout less, if it means better results, then keep reading because this advice is intended just for you.

First let me give you a little background on myself so you can understand where I’m coming from and why I believe so strongly in the the advice I’m about to pass along. My fascination with looking like a bodybuilder started at a very young age. I was enamored by the muscles of Lou Ferrigno when he played the Incredible Hulk, as well as the WWF Professional Wrestlers and comic book characters like G.I. Joe, Superman, Batman, etc. Why? I have no idea even to this day. But what I do know is that it became a pursuit that pushed me into the fitness profession.

As I grew up I learned more and more about how most of the bodybuilders I followed in the muscle magazines were utilizing steroids, growth hormone, testosterone and a laundry list of other drugs to look the way they did. …Not for me. Besides, I wasn’t crazy about looking so huge that I’d get categorized as a “freak” and look strange when wearing a suit or getting dressed up. No, I was after that natural bodybuilder/athletic look. The one where you look good no matter what you wear and when the shirt comes off people are stunned at how muscular and defined you are and taken aback by your six-pack abs.

From age thirteen to twenty-two I trained (with never more than a 2-3 week break during the busiest part of the lacrosse season) 5-7 days a week for an hour-and-a-half or more. I was an iron addict and I had a goal. No one could ever say that I didn’t put forth enough effort. Yet I was never able to even come close to achieving the natural bodybuilder look I wanted.

What I was doing wrong is exactly what so many others who aspire for the bodybuilder or fitness model look, do wrong…they take the more is better approach to training. Now, that does not necessarily mean that less is more, though for most “naturals” this is certainly the better of the two approaches. What it does mean, as my friend Brian D. Johnston Director of Education for the International Association of Resistance Trainers, so eloquently put it, “precise is best”. And what we mean by precise is best is, performing the exact amount of exercise necessary to reach your desired goal based on your individual needs, abilities, and limitations. More specifically it refers to how many sets you perform, the length of each set, your frequency of training, your responsiveness to exercise, tolerance to exercise stress, and recovery ability. There is no one-size-fits-all training program or diet; you need to discover what works best for you and run with it.

This is precisely what I did to go from wannabe bodybuilder to bodybuilder. After carefully studying the principle components of exercise—Intensity, Volume, Frequency, Specificity, Overload, Diminishing Returns, and Individualism—I reduced my training to just three half-hour workouts a week and watched my results skyrocket after years of stagnation. Further study of nutrition and I began burning body-fat at a significant pace, to finally reveal all the muscle I had amassed with my new time-efficient training program.

The starting point to developing your own time-efficient training program is, understanding how individual characteristics (i.e., body-type, muscle fiber type and rate-of-fatigue) affect the amount of training you require for optimal muscle stimulation and recovery. (For more information about how to determine your muscle fiber type and rate-of-fatigue request the free report: Determining Your Muscle Fiber Type by emailing info@purephysique.com) Only when you’ve grasped this information can you predictably achieve your best results ever. Until then everything you do is simply a roll of the dice.

While Individualism is the principle component responsible for maximizing your results Intensity is the key to an effective and time-efficient workout, and something you can put into effect immediately. Everything begins and ends with this component. If you are not training with the proper amount of intensity you can rest assured that you will never get the optimal effect from your workouts. The reason being is that only when you are working at or near one-hundred percent of your physical effort do you recruit those muscle fibers responsible for growth and strength as well as trigger the hormonal responses that lead to these gains. This most typically means you must perform your exercises to point of momentary muscular failure, to the point at which despite your greatest physical and mental effort you cannot move the weight at all.

What this essentially does is provide your muscle with a need to increase size and strength. Only work of the most demanding nature can achieve this. Think of it this way, if you’re muscles are capable of performing a certain number of reps of a given exercise before you stop (by your own decision and not because you are physically incapable of doing more) then what reason would they have to develop any further? If your muscles can do all the work that’s being asked of them then there is never a reason to increase in size since doing so would be metabolically more demanding.
After establishing a high-intensity style of performing your exercises you can then begin to accurately determine the number of sets you need per muscle group for optimal muscle stimulation as well as the frequency of these bouts based on your individual characteristics (muscle fiber type, rate-of-fatigue, body-type, responsiveness, tolerance, recovery, etc.). By putting emphasis on the principle components, Intensity and Individualism, you will be well on your way to developing your bodybuilder/fitness model physique in less time than you thought possible.

About the author:
Michael Lipowski is a certified fitness clinician and the President of the International Association of Resistance Trainers. He is a competitive natural Bodybuilder in the INBF, a consultant to other drug-free body builders, and was the personal trainer for the winner of the 2009 Men’s Fitness Fit-to-Fat competition. Michael is a writer for Natural Bodybuilding & Fitness and has written for a number of other health and fitness publications worldwide. You can purchase Michael’s new book Pure Physique March 1st at bookstores nationwide and SportsWorkout.com.

Click the links below to get a sneak peak inside the book.
Table of Contents
Sample Chapter