Training

More in Training

The v-taper is all so important when it comes to competitive bikini competition hence another pro tip on how to engage the lats.

This time I perform the dumbbell pull over. For these I don't like to use a flat bench. I perform these on a slight incline, place my hands flat on the dumbbell face and keep my arms rigid as I stretch and contract my lat muscles.

Use a slow and controlled motion with these and try to feel it engaging in the area you are working.

The lats are super important in the shoulder to waist ratio and the tight waist you want to show on any stage. Try these out and let me know what you think.

Dumbbell Pullovers - Jennifer Ronzitti Pro Tip 4

In bikini we want to accentuate the appearance of a tapered waistline and performing lat pulldowns properly can help you do that.

When using the bar attachment on the lat pulldown machine, I pull straight down with my elbows as if I am pulling straight for the floor. I don't pull my elbows in or back but straight down and try to keep from pulling with my biceps at the same time.

"I don't have a genetically teeny tiny waist so I build my body around the waist to create the look I want."

Lat Pulldowns - Jennifer Ronzitti Pro Tip 3

Leading up to Olympia 2020 we will release a series of Pro Tips from 

_"To enhance the illusion of having a smaller waist for bikini competition I use exercises that hit the vertical plane of my abdominals."

Jennifer Ronzitti shows 2 of her favorite abdominal exercises including the reps she performs and a tip on pushing yourself as much as possible.

Vertical Ab Training - Jennifer Ronzitti Pro Tip 2

We have all heard this saying before. We are also aware of doing the same thing over and over and expecting a different result is the definition of insanity. The point is that Guy Cisternino has lifted HEAVY ASS WEIGHTS for years however 2 shoulder surgeries and wear and tear on his joints later... its time to change it up in the name of longevity.

 team up at Destination for a chest workout built by John Meadows. The idea is similar to the way hunter and Bryan train in that they don't waste energy on the "warm up" sets and then give an all out effort on "working sets."

Needless to say it kicked both Guy and Jeremy's ass here. Check it out and leave your thoughts on the session.

Mr. Olympia Chest Training with Guy Cisternino and Jeremy Potvin

Olivia Gravengaard and Liv Roth are both IFBB Pro's and adopted the pro mentality very early on when it comes to proper training and even more important their approach to energy and who and what kind of influence they let into their lives and minds.

"Dont just follow someone because they look good. Follow them for their discipline, for their mental game. Follow them for their work ethic."

In addition to their intense approach to goals, Olivia and Liv have a NOTHING but intense approach to training. Even with smaller muscle groups like biceps and triceps all-out top sets that they track to progress on is key.

What kind of mental jewels can you pull from this session with Olivia and Liv? Stay tuned for more in depth discussions on Destination LIVE hosted in the Better Bodies community groups on facebook and betterbodies.com

Olivias Arm Training - Get Your Mind Right

We're meeting Shahin Daneshgari Nejad, he is 27 years old living in Skövde, Sweden.

Shahin is an IFBB Elite Pro Men's Physique athlete.

He has been training in the gym for the past 14 years and started competing 4 years ago.

He became a Swedish Champion in 2016 and took 3 years off after that. The PRO-card was in his sight and he earned his PRO-card in Greece at the first try.

Next up competition wise is the 2021 season where he aims to qualify for the IFBB Elite Pro World Championships and of course, he is going to do his best to win it. The main focus in his workout routine right now is to build a better version of himself and work on the weak muscle parts to gain a better symmetry.

Shahin thinks it's really important to have fun while working out in the gym and trying new things.

He is also really passionate about helping others with their training and nutrition to get a better lifestyle or to get in shape for the competition.

_"I'm passionate about training and everything about it."

_When he's not training, Shahin is working at a supplement store and helps people achieving their goals.

The training plan at the moment is to hit his weak parts 2 times a week and keep the rest of the body going while his weak parts get better.

Shahin is usually doing 5 sets on each exercise with the following rep ranges: Set 1: 20 reps

, Set 2: 15 reps, Set 3: 12 reps, Set 4: 8 reps, Set 5: 5-6 reps

He's increasing the weight and lowering the reps for each set going. This is to first get some blood flowing to get more pump in the muscle and reduce the risk of injury.

IFBB PRO Shahin Daneshgari - Classic Shoulders and Arms Workout

Jennifer Ronzitti just sealed the deal on her 2020 Olympia Bikini qualification by winning the Savannah pro. In addition to being a bikini champion on stage she is a premier professional off stage. From training advice to offering great product feedback to interacting with the Better Bodies community and being an ambassador for health fitness and enjoying the process and journey, Jen is a great example to follow.

Here Jen along with Jeremy Potvin visit Destination and Better Bodies headquarters. It was a hectic few days of non stop content and product shoots but Jen (being the professional that she is) still fit in training and here are some of her techniques and advice on building a proportionate bikini body.

Stay tuned for more Jen Ronzitti leading all the way into this years olympia and Iron World Tour Vegas!

Jen Ronzitti - Bikini Olympia Bound Shoulder Training

To be the best you have to surround yourself with the best BUT those people have to want to bring out the best in you!

It is a common saying in and around any iron sport whether it be powerlifting, bodybuilding or strongman that iron sharpens iron meaning people sharpen each other until everything from strength to mind power is the best it can be. The sharper one iron can make the other is exactly what it'll reap itself so the better one man can make his lifting partner he will receive in making himself sharper.

This is the type of team work and camaraderie GASP and Better Bodies is all about. Keone Pearson and Hunter Labrada have the common interest of becoming the best in the world at their craft. No easy feat by any stretch of the imagination, however that's the common ground and they hit it off immediately when coming together at destination for a non stop week of training and recording.

"The camaraderie is second to none here. I was making him better and he was making me better!"

"Keone is one of the best 212 bodybuilders on the planet and he hasn't even competed in a 212 contest yet."_ Hunter Labrada

Hunter Labrada and Keone Pearson - Bodybuilding Camaraderie & Team Work

Don't be afraid to lift heavy weights. A very common misconception among ladies who want to get in shape is that if they lift heavy weight they will get big and bulky. Nathalia Melo explains that it is not the weight to be afraid of and quite the opposite - heavy weight can set your metabolism on fire and help you to attain that lean physique you're busting your butt for.

Here Nathalia Melo is training at destination with another intense training session composed of 8 exercises performed in superset fashion (each pair of exercises performed back to back without rest until both are done).

"I love supersets. They really get me going."

Nathalia also explains that it is 100% OK to not "kill" every training session or to be ultra motivated all the time. The main thing to emphasize is the importance of consistency and ALWAYS showing up no matter what!

No Bulk Back Training with Nathalia Melo

When it comes to bodybuilding and especially competitive bodybuilding when you're calories are in a deficit to get ultra lean for the stage, adding intensifier techniques such as drop sets, supersets and training to absolute failure for multiple sets is counterproductive and can tarnish your look.

_"A lot of people want to add sets and do more drop sets and add cardio and they are shocked when they start looking worse and worse."

Recovery always needs to be optimized in order to most efficiently play the keep the muscle and lose the fat game.

Hunter Labrada is 12 days out from his pro debut at the IFBB Tampa pro and under stand this more is not better concept as evidenced by attaining his best look this far out from the contest.

Check out the full leg workout and the commentary from Bryan and Hunter on their methodology to training while shredded and on a caloric deficit.

Heavy Legs To Get Shredded 

Irina Post and Priscilla Aquilla are both competitive bikini competitors who both value goals that incorporate working out in the process of attaining those goals.

_"Whether it's a music festival or holiday or bikini competition, its great to have a goal."

Today's workout consisted of super sets. Irina and Priscilla did 3 supersets consisting of 2 exercises each targeting their whole leg (glutes, quads and hamstrings.

Single Leg Deadlift superset with Single Leg Bulgarian squat 4 sets x 15 reps

Nordic Curls Superset with Goblet Sumo Squat 4 sets x 15 reps

Walking Lunges Superset with Glute Kickbacks 4 sets x 15 reps

How To Build Sexy Legs with Pricilla Aquilla & Irina Post

 was planning to compete this year, but due to the current circumstances in the world everything got cancelled. Now fall and potentially spring 2021 are in the plans.

Martin mentions why it is so important with rest days and sometimes being able to take a step back when you've gotten stuck in your training and the progression is no longer as good.

"You reach a level when you just can't get any further. To just keep going is not the solution."

Martin says that in a situation like that it's important to just let the body recover. You don't necessarily need to train more hours to be better - you just have to give your all during the hours you train.

Martin consider mindset and discipline to be two important factors to succeed with training and dieting.

In this video the focus is on back and biceps, and Martin is sharing several of his best advice to succeed with training and and optimize it.

"If you train on a professional level you should also live like an athlete."

 Martin stays in shape all year and it makes him feel good. The benefit of that is that he can compete or do a photoshoot whenever he wants, and it makes him feel good in in everyday life.

_"I wake up with a lot of energy and I feel great this way. I can recommend everyone to look over their diet more than just the training. There's so much to benefit from in that area."