Poundstone Power: Eat Clean, Get Jacked

Nutrition tips from the strongest man with a six-pack Derek Poundstone

Bent-Over Barbell Row vs. Old Fashioned T-Bar Row

Both moves work the back, but which move is better at targeting the lower lats

7 Tips From a World Class Squatter

Inflate your wheels with these strategies from a man who specializes in squatting bar-bending loads

6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want

4 Moves to Bring Your Biceps to New Heights

Add some elevation to your cannons with these targeted bicep exercises

8 Unexpected Muscle-Building Foods


These surprising food choices can help you build muscle and stay fit

We all know that what you eat can either make or break your fitness goals. By providing your body with the raw nutrients it needs, you can ensure that your muscles are getting fed correctly in order to grow. Every bodybuilder knows the usual  “bodybuilding foods” like the back of their hand—chicken breast, salmon, eggs… and the list goes on. However, there is an array of unconventional food options that fit-minded individuals can benefit from. Here is a list of 8 unexpected exercise foods that can help you build muscle and stay fit

Quinoa

Pronounced keen-wah, this food has the highest amount of protein than any other grain. With a nutty flavor and chewy texture, quinoa makes the perfect health-conscious substitute for rice

Oysters

This creature of the sea is loaded with iron, a hemoglobin-building mineral, which is needed to disperse oxygen throughout the body.  A lack of iron can cause a dramatic decrease in energy levels, making it a task to drag yourself to the gym.  Even worse, the lack of oxygen can cause working muscles to excrete lactic acid, making you tire more quickly

(Apples (With Skin

A recent study found that a natural compound found in apple skins known as ursolic acid increased muscle mass in healthy mice. The study also found that the compound reduced obesity, cholesterol, and blood sugar. Apples as a whole are an excellent source of fiber. The soluble fiber found in the “meat” of the apple reduces cholesterol and the insoluble fiber found in the skin speeds the passage of food through your stomach

Raisins

In need of an energy boost? Pick up a box of raisins to get a healthy dose of carbs and potassium, one of the most underrated minerals for fitness buffs. Potassium helps prevent muscle cramping and dehydration, a serious concern for someone pushing their limit. It helps naturally maintain fluid balance so you can work harder in the gym

Chia Seeds

These tiny members of the mint family have recently become the talk of the town because of their newly discovered array of health benefits. They are the richest plant source of omega-3s, containing a unique type called stearidonic acid, which converts into EPA to aid muscle recovery and inflammation. Chia seeds are also made up of 20% protein and are thought to aid in weight loss

Ginger

Skip the medicine cabinet and opt for this natural remedy when your muscles are aching from an intense workout. This potent anti-inflammatory root can decrease swelling and prevent joint stiffness. It has also been shown to aid with weight loss, as it enables you to feel fuller, longer

Cherries

This bite-sized fruit is packed with exercise-friendly nutrients. The polyphenols in cherries help decrease damage to your cells caused by free radicals during intense exercise. They also contain an array of B-vitamins, which help convert nutrients into energy.  Other benefits include combating post-workout soreness, easing the pain and inflammation of swollen joints, and helping you stay asleep longer

Kefir

Pronounced kee-fer, this fermented milk beverage is similar to yogurt in that it is derived from cultures of bacteria and yeast. However, unlike yogurt, kefir has 3 times the amount of probiotics, which help boost your immune system. It’s also packed with protein from whey and casein, both of which are needed to build muscle tissue

Big Ramy: Hammer It Out for Massive Biceps


Hammer curls helped rookie pro "Big Ramy" stun the bodybuilding world

Like King Kong rampaging in Manhattan, another foreign behemoth arrived in the Big Apple and caused a sensation this past year. Behold bodybuilding’s newest phenomenon, Mamdouh “Big Ramy” Elssbiay. Near the end of 2011, this 5'9" Egyptian weighed an ordinary 200 pounds and was just a “random dude in the gym.” Incredibly, he rapidly packed on enough muscle to dominate the Amateur Mr. Olympia the following year. Then, last May, the 28-year-old won his professional bodybuilding debut, the New York Pro, tipping the scales at a mind- jarring 288

There was nearly 50% more of him than there had been just 18 months earlier! Seemingly as wide as he was tall, Elssbiay’s size even dwarfed other giants in the New York lineup. Big Ramy lives just above the Kuwait gym where he trains and works, so the tools of his trade are always just a staircase away. More often than not, on arm day the tool he chooses to pound the outer biceps and brachialis is the hammer curl

HAMMER CURL TIP SHEET

Hammer curls can be performed with dumbbells, a parallel-grip bar, or a rope on a cable

Keep your thumbs up and pinkies down throughout each rep

Curl dumbbells straight up and down to each shoulder; this will mimic a hammering motion in each hand

Elssbiay’s Biceps Routine

EXERCISE                  SETS                  REPS

Dumbbell
Hammer Curl                  4                        10-12

Preacher Curl                 4                        10-12

Rope Hammer Curl         4                        10-12

PRO TIP

“I believe in strict form for arms. Cheating would help me use heavier weights, but it would rob me of the control I need to target the muscles”


ELSSBIAY’S CAREER HIGHS

2012 Amateur Mr. Olympia winner 

2013 New York Pro winner