To read my interview with Jim read the article “Q & A with Jim Slepica”.

1. It develops unilateral overhead pressing strength and power.
2. It can build strong delts.
3. It can help drive your bench press numbers up.
4. It can create a strong core.

One-Arm-DB-Shoulder-Press

Start by holding the dumbbell at ear-level using a neutral-grip. Your opposite leg should be placed forward with your free hand holding onto an immoveable object to stabilize yourself. As you press the dumbbell over your head, turn it so that your palm is pointing forward. It’s important to brace your abs while lifting. The last thing you want to do is to arch your back. The only thing that will do is create a financial payday for your physio.  Also, it’s important to note that generally people opt to sacrifice form in order to look good by lifting heavy. If your back arches, it’s generally a tell-tale sign that you’re lifting too heavy, and that you should check your ego at the door or your back at the clinic.

It’s the holidays and everyone is looking for gift ideas for their special gym rat. Here are a few ideas to get you going…

1. Plate Mates

These small magnetized weights easily attach to dumbbells or plates and can help any athlete or serious lifter power through plateaus with the tiniest of increments.  Available in micro increments ranging from 5/8lbs to 5lbs.

Small weight, huge benefit.

2. Fat Gripz

Increasing grip size does wonders for the forearms. It requires the forearms recruit more motor units and thus increase the force used to lift the weight. Fat Gripz are a MUST for any serious lifter who wants to get hand-crushing grip strength.

Spinach not included.

3. Captains of Crush grippers

Not your cheap Weider gripper your dad bought at Sears 30 years ago, Captains of Crush grippers will test any serious lifter’s resolve with a variety of grippers at various tensions.  Available in Guide, Sport, Trainer, and No. 1 through 4. The No. 1 gripper has a tension of 140lbs and ranges all the way to the almost improbable No. 4 (a tension of 365lbs).

A grappler’s friend.

4. TRX Suspension Straps

This portable piece of exercise equipment can train virtually every body part and put your body through hell. All you have to do is bring your body….

Train anywhere, anytime.

5. Skipping Rope

Every athlete should know how to skip. Not only does it develop eye-hand-foot coordination, but it also is a great conditioning exercise. It’s versatility is what makes this old stand-by so good. You can pick one up at any sporting goods store.

Good enough for the best boxers.

Now if you didn’t have time to get out to the malls and snag one of these for someone you know, there is always next year!

‘Iron’ article, originally was published in Details magazine, circa 1994. Enjoy!

Ever go to the supermarket and check out the other person’s grocery cart to see what they’ve bought? Do it next time you go shopping. Now look at yours. Look at what you have in your grocery cart. If your cart is filled with pop tarts, cookies, chips, pop and other high carb foods destined to make you look like the Goodyear blimp, then start thinking ahead.

When you walk into the grocery store, plan your attack.

Rule #1 – Look for food in the areas surrounding the inner aisles. Why? Most processed foods are located within these aisles, so skip them and move on to the outer reaches of the store. Luckily, here in Ottawa we have some quality independent stores that provide a great selection of meats and produce. While not every store is the same, most produce and meats are located in these areas and offer a great base for your nutritional battle plan.

Rule #2 – Shop on a full stomach. Places such as Costco sell to people based on their levels of satiety at that moment and do it well. If you’re hungry, chances are you’ll want to buy everything you smell, taste and see.

If you can start with these two simple tips, they will definitely help you in keeping your body fat levels low and energy levels (and bank account) high.

If you’re looking to overhaul your body or fine tune it for your sport or aesthetic reasons, check out the Precision Nutrition System.

This week I’ve shared with you two blog posts in which Dr
John Berardi talks about losing body weight (and body fat).

The first one talks about how important incentives are for
changing your body. And it goes on to incentivize you with
a whopping $40,000 in prize money.

Could The Chance To Win $10,000 Help You Get In Shape?
http://precisionnutrition.com/cmd.php?pageid=1058021&u=win-40k

The second one shows you how to coerce yourself into
sticking to the plan, even when the motivation wanes.

Enter “the best kept secret in weight loss.”
http://precisionnutrition.com/cmd.php?pageid=1058021&u=blackmail-yourself-lean

Finally, today, I have one last post to share.

In this one, Dr Berardi talks about how you can actually
vaccinate yourself against body fat. Hint: it doesn’t
involve needles!

Learn how to vaccinate yourself against body fat
http://precisionnutrition.com/cmd.php?pageid=1058021&u=the-body-fat-vaccine

Nothing fat about it.

Fat Gripz increases the diameter of the bar and rewards the user with strong grip strength and larger forearms. Quite simply it is one of the most important pieces of training equipment out there. If anyone is serious about their training, they should seriously look into investing in a pair today.

Why is tempo important?

Controlling the speed of movement of the exercise can increase the time the muscle is under tension. This can determine the energy system used. Knowing this the lifter can use tempo to his/her advantage and focus on hypertrophy, maximal strength or power.

How do you read tempo?

Tempo is commonly written as a 3- or 4-digit number. Each number represents a segment of any lift. To illustrate how tempo or speed of movement is used in a program, we’ll use the example of a lifter lifting a dumbbell for a bicep curl using a tempo of 3021. The first movement would require the lifter to raise the weight. The raising of the weight is identified by the third number in the tempo. In this example, it is denoted by the number “2” for two seconds. Next, the tempo tells the lifter to pause at the top for 1 second. The first number refers to the lowering of the weight. In this case it would take 3 seconds.  Lastly, the second number refers to the pause at the bottom. Obviously, there is none.

Figure 1 - Bottom position

Figure 2 – Top position

In certain cases you’ll see an “X”. This simply means this portion of the exercise is to be performed explosively. Olympic lifts and plyometrics will have this in their tempo.

If you’re looking to add strength, power or size, try using tempo the next time you head to the gym. Every advantage counts!

Also, if you’re serious about building muscle and getting freakishly strong, check out AMD from Jimmy Smith. You won’t go wrong!

If you want to Up Your Bench, check this out here.

If you have minimal time in your schedule but still want results, check out Real Man Muscle Building for guys on the go. Click here if you don’t have time to waste.

Or, if you’re serious about getting lean and strong this year, start your New Year’s resolution with the gift of seeing your six-pack for the first time. Check out Precision Nutrition’s programs.

The other day I sent out an email link to a video of Dr John
Berardi talking about his two latest programs – Lean Eating
For Men and Lean Eating For Women.

Far and away, the most frequent questions had to do with his
$40,000 is prize money. $10,000 to the top female winner
and $10,000 to the top male winner. Plus, 5k to each of a
few runners up.

Click here to check out the blog post announcing this
amazing prize:

http://precisionnutrition.com/cmd.php?pageid=1058021&u=win-40k

Now, today, I want to share with you a post covering the
flip side of the 10K prize. In other words, if the prize is
the carrot, today’s video talks about the stick.

You see, Dr. Berardi’s a coaching expert. In fact, he’s
probably the most successful nutrition coach in the health
and fitness business.

And after speaking with him, I realized that there’s
something powerful to this idea.

You see, the biggest transformations – body transformations
or otherwise – are accomplished when people have big
incentives.

And I’d say 10 thousand bucks qualifies as a big incentive
all right. But big inspiring goals also need some potential punishment.
Or, some risk.

And in today’s video, Dr Berardi shows you how to coerce
yourself into sticking to the plan, even when the motivation
wanes.

Enter “the best kept secret in weight loss.”
http://precisionnutrition.com/cmd.php?pageid=1058021&u=blackmail-yourself-lean

So, if you’re REALLY interested in changing your body and
you’d like a little extra incentive for doing so, this is
definitely a program you need to check out.

Again, this message is time sensitive. From what I hear
there are A LOT of people clamoring to get in on the program.

So check out these posts below. I know you won’t be
disappointed.

Could The Chance To Win $10,000 Help You Get In Shape?
http://precisionnutrition.com/cmd.php?pageid=1058021&u=win-40k

The Best Kept Secret In Weight Loss
http://precisionnutrition.com/cmd.php?pageid=1058021&u=blackmail-yourself-lean

When Dr. John Berardi dropped me an line the other day,
telling me all about his new program, I thought for a second
the guy had lost his mind.

http://precisionnutrition.com/cmd.php?pageid=1058021&u=win-40k

Now, don’t get me wrong. I respect Dr Berardi. He’s
recognized as one of the top nutrition coaches in the world.
And his programs get people results. Fast.

However, when I watched this video he sent over, and learned
that he’s giving away $40,000 of his own money, he
definitely got my attention.

Check out this blog post for yourself.
http://precisionnutrition.com/cmd.php?pageid=1058021&u=win-40k

Now, to qualify for this reward, you have to participate in
the Lean Eating program. But that’s a no brainer. You
should want to do that ANYWAY if you’re interested in body
transformation because there is nothing else like it.

You get 6 months of world class coaching, the type of
coaching you can’t find, well, anywhere. And, during these
6 months, if you achieve the best body transformation,
you’ll win 10K.

http://precisionnutrition.com/cmd.php?pageid=1058021&u=win-40k

Worst case scenario, you come out with the best body of your
life. Best case scenario, you come out with the best body
of your life, and 10 GRAND.

So, I highly encourage you to check out this post below. In
it, Dr Berardi shares with you two critical components for
body transformation success.

And then he tells you exactly how one man and one woman are
going to swoop in and claim $10 G’s of his own money.

http://precisionnutrition.com/cmd.php?pageid=1058021&u=win-40k

Now, this message is time sensitive. No, it’s not gonna
self-destruct or anything. However, spots are limited in
this program. And LOTS of people want in.

So, if you’re interested in finding out exactly how to eat
to get in the best shape of your life, click the link below.
10 grand may be waiting for you on the other side:

http://precisionnutrition.com/cmd.php?pageid=1058021&u=win-40k