David Rich's new nutrition site: www.DavidRichNutrition.com
David Rich's fitness site: www.DavidRichFitness.com
David Rich: Cable Push-Pull
David Rich's new nutrition site: www.DavidRichNutrition.com
David Rich's fitness site: www.DavidRichFitness.com
Tuan Tran: Dumbbell Front Squats
Target Body Part: Back, Butt/Hips, Legs - Thighs, Full Body/Integrated
Primary Muscles: Glutes, Quads
Secondary Muscles: Abs, Hamstrings
Step 1
Starting Position: Stand with your feet slighter wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).
Step 2
Stiffen your core and abdominal muscles (bracing) to stabilize your spine. Curl the dumbbells to a starting position where they rest on the front edge of your shoulders or just in front of your shoulders. Hold your chest up and out, tilt your head slightly up, and shift your weight over your heels.
Step 3
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Attempt to keep your back flat.
Step 4
Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.
Step 5
Lowered Position: From the front, the knees should continue to remain aligned over the second toe and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.
Step 6
Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.
David Rich: New Nutrition Site
The new site: www.DavidRichNutrition.com
David's fitness site: www.DavidRichFitness.com
New AAG Model: Jeff Grant
His stats: Height: 5'11, weight: 180
Most admired body part: Biceps
You find many high quality photos and videos with Jeff Grant on AllAmericanGuys.
David Rich: Ball Sit-Ups
David Rich's fitness sites: www.davidrichfitness.com and www.fitnessmodelbody.com
Zac Compton: Passionate Competitor
Favorite Exercise: Barbell squat and standing dumbell curls
Favorite muscle to train: Legs and biceps
Favorite supplements: Casein protein, Vitargo Genr8
Favorite muscle-building meals: Chicken breast with oats. This is what I eat for three meals a day.
Workout inspiration: John Cena. I like the intensity he displays each and every time he steps into the ring.
What drives you in the gym? Basically my competitiveness. I get a rush knowing that I can out-work my competitors for the day if I just put in 110 percent effort. Leaving the gym knowing you gave it your all is a great feeling.
Any competitions in the near future? I am doing the Tulsa, Oklahoma natural bodybuilding competition on June 5th.
Favorite movies: I like pretty much anything with Ashton Kutcher in it. What Happens in Vegas is an absolute classic.
Arm size: 17.5″
Chest: 48″
Waist: 32″
Quads: 27”
Height: 5′9”
Weight: 193 lbs
Get an impression of Zac Compton's training and posing in this video:
Ryan Phillippe Covers Men's Health
On protecting his kids Ava and Deacon from the paparazzi: “If it’s something we have to live with, then we have to find ways to make it more healthy. I’ll turn it into a game: ‘Let’s go ask the guy at the shop if we can sneak out the back,’ or ‘Let’s go down the stairwell.’ ”
On moving forward from his divorce from Reese Witherspoon: “I still have sadness and complicated feelings about my divorce. But how beneficial is it to keep hanging onto those feelings? If someone lives through an accident, his aim is to become better and healthy. My aim is always to progress — to make better decisions and be a better father, a better boyfriend, a better husband if it happens again, a better friend, a better actor. My goals are to improve in all areas of life.”
On getting older: “I thought the most experience you had, the more certain you would be about life. But I’m finding the opposite, man. I’m more in wonder and confusion than I was in my 20s.”
Rob Riches: Strong Harmstrings & Glutes
Nick B. Is Getting Huge
Tuan Tran: Non-Gym Tricep Kick Backs
Tyler Southwick: I Always Wanted To Be Bigger
How did you get into working out and getting big?
I started working out because I was a skinny little twig, weighing in at about 115, and I always wanted to be ripped and a whole lot bigger.
What is your favorite bodypart to train?
My favorite bodypart to train would have to be my back, because I LOVE pull ups.
What is your favorite exercise?
My favorite exercise is bench press and pull ups.
What are some of your interest and hobbies?
I enjoy basketball, snowboarding, video games/computer gaming (I’m a huge nerd), and anything competitive.
What are some of your goals, as far as bodybuilding goes?
I would like to compete one day and place top 3.
Scott Herman: Six-Pack V-Cut Killer Workout
Brandon Bass: New Outdoor Photoshoot
Moreover Brandon Bass appeared on the March cover of the magazine Men's Exercise.
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