Author Archive

Bad Day on the Dumbbell Bench

Those who follow me on twitter (www.twitter.com/rickcollinsesq) or facebook (www.facebook.com/rickcollinsonline) or train at my gym know that in late January 2011, I tore my right triceps off the bone. The tendon was pulled out at the elbow, yanking out loose bits of bone and spilling what seemed like an ocean of blood within the tissue over the next few days.

I’m now recovering from the worst injury I’ve sustained in nearly 35 years of careful but extremely high-intensity bodybuilding. It wasn’t pretty, and it seemed to happen in an instant. One minute everything seemed to be going just fine and the next, out of nowhere, in a flash, everything suddenly went terribly wrong.

So, in response to the many questions I’ve gotten, here’s what happened. Read the rest of this entry »

Share

The Training Trio: Are 3 Partners a Crowd?

In a blog last month, I covered the 4 Big Benefits of working out with a training partner.  But does the old maxim that “two’s company and three’s a crowd” apply to gym workouts?  Some people would say so. The disadvantage of a training as a threesome is obvious: an extra training partner can slow everything down.  With two partners, both are always occupied – one is doing a set while the other is spotting, and vice versa.  It’s easy for two partners to get into a steady rhythm and there’s no excuse for extended rest periods.  Nobody is ever standing around with nothing to do.  With trio training, one partner is always neither doing a set nor spotting.  That’s when a talky partner can become a distraction, diverting the spotter’s attention – a potential danger – or simply slowing down the overall workout pace.

But the advantages of trio training can be significant, too.  Here are 3 suggestions for making the most of a training trio: Read the rest of this entry »

Share

How can you tell if you’ve had a Great Workout?

One common way to tell if you’ve had a terrific and challenging training session is if you accomplished a new personal best in the poundage department.  It’s simple mathematics.  If your previous record was 8 reps at a given weight and now you grind out 10 strict reps at that weight, you’ve scaled a new strength peak!  Great workout!

Of course, handling increased resistance isn’t the only way to have a fantastic workout.  You can juggle other variables of intensity such as number of sets, repetition ranges, rep tempo, or rest between sets, or you can throw advanced intensity techniques like forced reps into the mix.  Whenever you can add intensity to your regular exercises, you’re heading in the right direction.

I say “regular exercises” because most guys tend to gravitate toward certain favorite exercises, and even toward specific machines.  The usual reason?   It’s because they suit our individual biomechanics and we’re good at them (as in, we can handle weights on them that are more impressive relative to the weights we handle on other similar machines). Read the rest of this entry »

Share

The Ultimate Look-Your-Best Program is Here!!

It’s officially the New Year and the gyms are once again filled with the short-term commitment people.  Most will be long gone by late February, and will never meet their goals of losing fat, building rock hard muscle, and getting into amazing shape.  You can go to the gym and flounder around if you like.  But I’ve got a better solution.  Put yourself in our hands.  My True Alpha brother Eric Broser has worked with James and I to design an absolutely jaw-dropping ten-week advanced program for anyone looking to take their Alpha Male status to new heights! 

The Alpha Male Advanced Workouts program is something completely new, a sophisticated but easy-to-follow, science-based cross-periodized training blueprint that can jack up your body to a whole new level of size, strength and definition in only 10 weeks. Read the rest of this entry »

Share

Four Big Benefits of a Training Partner

Over the decades in which I’ve been hitting the iron, I’ve trained alone for stretches but mostly I’ve trained with a lifting partner.  The faces have changed over the years, but I’ve always consistently gotten my best workouts with a partner.  Why do many people get their best results from training with a partner?  Here are my top four reasons!    

Accountability:  There are days when most people don’t feel like working out.  Maybe they’re tired, or upset about something that happened at home or at work.  Maybe things are hectic, and the time could be spent elsewhere.  Maybe they’re just lazy that day.  Regardless of the reason, sooner or later most people will have a day when they physically could go to the gym, and could make time for it, but choose not to.  The occasional missed workout won’t hurt you in the long run, but once it starts happening regularly your results will stop … or go in reverse!  Consistency is the key to progress, and lapses in workout discipline can lead to lapses in diet as well.  That’s where a lifting partner can help. Read the rest of this entry »

Share

New Obesity Research: Are “Unknown Factors” Responsible?

FOX News Alabama has just reported on a study conducted by obesity researchers at the University of Alabama concluding, in the words of researcher David B. Allison, Ph.D., that “the usual answer of too much eating and too little exercise may be a drastic oversimplification of the true causes of obesity” and that “increasing body weight may involve some unidentified or poorly understood factors.”  The study subjects were a group of primates called marmosets that lived with or around humans.  The researchers could find no explanation for why the marmosets gained weight over time.  A follow-up study with other mammals yielded similar findings, provoking speculations that “light changes, viruses and epigenetics” could be possible contributing factors to weight gain. Read the rest of this entry »

Share

How Much Should the Government Regulate Our Food Choices?

San Francisco recently became the first major U.S. city to ban toys from kids’ meals that are laden with calories, sugar and fat.  In an effort to fight childhood obesity, the board of supervisors passed the measure stipulating that only meals with less than 600 calories and less than 35 percent of calories from fat, including a beverage, are permitted to include a toy.  Also, fruits and veggies would need to be offered with all kids’ meals.

The measure’s sponsor calls it “food justice” to protect the city’s children, “particularly kids from low income neighborhoods.”  But McDonald’s spokeswoman Danya Proud retorted in a statement, “We are extremely disappointed with today’s decision.  It’s not what our customers want, nor is it something they asked for. … Parents tell us it’s their right and responsibility — not the government’s — to make their own decisions and to choose what’s right for their children.” Read the rest of this entry »

Share

Testosterone: Cavemen had the Edge

New fossil research conducted by British and Canadian scientists suggests that our cave-dwelling ancestors had far higher testosterone levels than guys today.  The study focused on finger length ratios, a known correlate to testosterone exposure in the womb, to estimate the testosterone levels of fossilized specimens of ape-like early hominids, Neanderthals, and an early modern human of 70,000 years ago.  The results, published in the journal Proceedings of the Royal Society B, indicate that tens of thousands of years of evolution have lowered our “he hormone.”  Score one for the cavemen. Read the rest of this entry »

Share

Obesity drugs … or freezing away your fat?!

There’s no doubt that diet and exercise are the best path to major changes in your body composition — from flab to fab!  But the popular demand for an effort-free “magic bullet” solution to a better body will always keep medical researchers busy, as two recent news stories demonstrate.

First the bad news: after about a dozen years of effort and $1 billion of investment, Arena Pharmaceuticals announced that the FDA had rejected its application to market a new “anti-obesity” drug based upon “marginal” effectiveness in clinical trials and concerns over studies showing extremely high doses were linked to increased cancer rates in rats.  So, for the time being, lorcaserin (Lorqess) won’t be an option for the 1 out of 3 Americans currently categorized as obese.  Given the side effects historically associated with other weight loss drugs (e.g., fen-phen, rimonabant, sibutramine), I think the smart approach to transforming your body is a sound eating plan and exercise prescription like the one we created in Alpha Male Challenge.

Now … what could be good news for those who’ve reached fairly lean condition with diet and exercise but have a little bit of stubborn fat in a problem area they just can’t get rid of: FDA has just approved a non-invasive procedure to literally freeze away your fat cells! Read the rest of this entry »

Share

What Not to Eat!!

As the obesity epidemic continues to plunge America into deeper doo-doo, along comes KFC to add insult to injury with their new “Double Down.”  They take a heaping helping of bacon and cheese and shove it between … are you ready? … two deep fried pieces of chicken!  The misbegotten sandwich thingy is replete with 32 grams of fat and nearly 1,400 milligrams of sodium.  It’s for the people out there who say there’s no such thing as high cholesterol or hypertension.  Jenny Everett of SELF magazine “had to try it.”  She admits “that first bite was tasty.  But by bite three my hands were completely coated in grease and I was nauseous.  Game over, Colonel.”  Check out her full report, along with some tips, at this Shine.Yahoo link!

Share
AMC - The Video


* Required