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

John Cena’s 7-Exercise Upper-Body Routine


The following workout program is John Cena’s upper-body workout routine from his powerlifting days which helped him build a substantial portion of his current power muscle mass. Follow the program to break plateaus and make gains like a pro.

#1. Single-arm dumbbell row

TARGETED MUSCLES: middle back, lats, shoulders
HOW TO: Choose a flat bench and place a dumbbell on each side on the floor. Place your right leg on top of the end of the bench, bend your torso forward until it becomes parallel to the floor and place the right hand on the other end of the bench for better support. Keeping your lower back straight, pick up one dumbbell off the floor with your left hand and hold the weight so that the palm of the hand is facing your torso. As you exhale, pull the resistance straight up to the side of your chest while keeping your torso stationary. When you reach the peak contracted position, squeeze your back muscles hard. As you inhale, lower the resistance down to the starting position and repeat on the other side. Make sure that your upper torso is stationary and only your arms move all throughout the movement

PRESCRIPTION: Perform 4 sets x 5 reps with 90 seconds of rest between sets.

#2. Machine row

TARGETED MUSCLES: middle back, biceps, lats, shoulders
HOW TO: Go to a low pulley row machine with a V-bar. Sit down on the machine and place your feet on the front platform, keeping your knees slightly bent. With a neutral back, lean over and grab the V-bar handles. Fully extend your arms and pull back until your torso becomes perpendicular to your legs. At this point, your back should be slightly arched and your chest should be sticking out. Maintaining a stationary torso, exhale and pull the handles back towards you until you touch the abs and contract your back muscles. Hold for a second, then inhale and return to the original position.
PRESCRIPTION: Perform 3 sets x 8 reps with 90 seconds of rest between sets.

#3. Barbell shrug

TARGETED MUSCLES: traps, arms, forearms
HOW TO: Stand up straight with feet at shoulder width apart and hold a barbell with a pronated grip and hands slightly wider than shoulder width apart. As you exhale, raise your shoulders up as far as possible and hold the contraction for a second. Inhale then slowly return to the starting position. For this exercise to be fully effective, you have to avoid lifting the barbell by using your biceps. In addition, as long as your shoulders are healthy and optimally flexible, you can also rotate your shoulders them as you go up.
PRESCRIPTION: Perform 4 sets with a 6-6-5-5 rep pattern and 90 seconds of rest between sets

#4. Landmine twist

TARGETED MUSCLES: abs, glutes, lower back and shoulders
HOW TO: Position a bar into a landmine and load the bar to an adequate weight. From a standing position with a wide stance, grab the bar and raise it from the floor by extending your arms in front of you and maintaining a tight core and take it up to shoulder height. Rotate your trunk and hips and swing the weight all the way down to one side, keeping your arms extended, then swing the weight all the way to the opposite side. Continue alternating sides for the prescribed number of reps.
PRESCRIPTION: Perform 2 sets x 10 reps with 90 seconds of rest between sets.

#5. Barbell bench press

TARGETED MUSCLES: chest, shoulders, triceps
HOW TO: Regardless of your amount of experience with this exercise, it’s most advisable that you use a spotter to ensure maximum efficiency and prevent injury. To perform it, lie back on a flat bench. Using a medium width grip, unrack the bar with straight arms and hold it straight over you. As you inhale, lower the bar to your mid chest (having it touch your chest is optional). Pause briefly and as you exhale, press it back up until you’ve locked your elbows. Squeeze your chest in the contracted position at the top of the movement, hold for a second then start slowly lowering the bar again. Keep your butt on the bench all throughout the movement. For best results, lowering the weight should take about twice as long as raising it, and you should be in full control of the barbell at all times.
PRESCRIPTION: Using around 70% of your estimated max, perform 3 sets x 5 reps with 90 seconds of rest between sets

#6. Warrior incline dumbbell bench press

TARGETED MUSCLES: chest, deltoids, triceps
HOW TO: Set an adjustable bench to an incline of 30-45 degrees. Holding a pair of dumbbells, lie on your back on the bench and lift both dumbbells directly above your shoulders with fully extended arms and pull your shoulder blades together. Stick out your chest a bit and slowly lower both dumbbells to the sides of your chest, keeping your elbows close to your sides. Pause for a second, then explosively press the dumbbells to full extension. Try to maintain a neutral back and tucked elbows all throughout the movement.
PRESCRIPTION: Perform 3 sets x 6 reps with 90 seconds of rest between sets.

#7. Skull crusher

TARGETED MUSCLES: triceps and forearms
HOW TO: You can perform skull crushers with dumbbells, barbell or EZ bar, and use a variety of angled benches. If you increase the angle of the bench, more work goes to your triceps long head, while using a more declined bench will place the emphasis on the lateral triceps head. Lie on a bench and lift an EZ bar, using a close grip. Keep your arms perpendicular to the floor, which means that they won’t be perpendicular to your body if you’re using an incline or decline bench. Without moving your arms, inhale and lower the bar under control by flexing your elbows. When the bar is directly above your forehead, pause for a second, then exhale and power it back up by extending the elbows. Stop just before you reach full extension in order to maintain the same level of muscle tension throughout the whole range of motion, then lower it down on the same way again. Keep in mind that you should avoid allowing your upper arms to move from their position as you raise and lower the weight, because that will transfer a big portion of the load on your shoulders. Also, avoid flaring the elbows to ensure that the triceps are doing most of the work.
PRESCRIPTION: Perform 3 sets x 5 reps with 90 seconds of rest between sets.

Victor Richards - Uncrowned King Of Bodybuilding Who Doesn't Compete



Victor Richards did not find bodybuilding; bodybuilding found him. Entering into the world of bodybuilding is intimidating for most, but to be thrust into the public eye from the age of 16 is incomprehensible. As a young man, Victor learned that he could use his natural genetic shape to achieve the goals he had in life. Bodybuilding was never his plan, but it allowed him the platform to teach others and help them reach their full potential. Victor quickly learned that bodybuilding was more holistic in its need for mental and physical wellness rather than physical showmanship

Vic’s philosophies on bodybuilding have been controversial within the industry. His focus on competing with self instead of defeating others has not been well-received in the world of bodybuilding. Vic’s philosophy is that motivation should come from within, not without via trophies, awards, etc. His holistic focus towards bodybuilding incorporates the mind, body and spirit; this unconventional view has resulted in criticism of his commitment to the industry of bodybuilding

Victor’s ability to debunk the fake gurus and snake-oil salesmen with his focus on finding your supplements in the produce aisles of the grocery store has not made him popular in the industry that promotes supplements and vitamins as the main source of nutrition. His philosophy is that a person’s main source of nutrition should be found in natural foods and anything else is secondary to a person’s health and well-being.

!Why didn't you compete? We have heard many

VR: First I believe that the reasons I started to lift weights are different then 99% of the people that were going to the gym. I had an experience with bodybuilding unlike many other people who train. I took it beyond the physical and mental. . . to a spiritual experience.  Bodybuilding became spiritual to me. And jumping on stage didn't feel spiritual at all. Just as the synagogue is to the Rabbi, the Vatican to the Pope; the gym was my spiritual ground. To have competed on the stage which is more for showmanship would be like bringing a stripper to the holy temple. Before I went to the gym I had already dreamed and visualized my entire workout, my recovery and my growth. To let a panel of judges determine my worth when I wasn't doing this for anyone other than myself seemed crazy to me. I also knew that if I was competing and taking endorsements that my voice would try to be silenced. It happened anyway


VR: Because I didn't compete, Wayne Demilia (IFBB head honcho at the time) blocked me from doing guest posing jobs in the USA.  No one would hire me and Demilia reminded me that if I guest-posed for other organizations, I'd lose my IFBB Pro Card.  This is why most of my guest posing and appearances took place in Europe. This is why you guys never saw me at contests in the USA. However, this just motivated me more. This also, indirectly, led to my posedown with Mr. Olympia Dorian [Yates] at FIBO in Germany. The posedown was actually orchestrated by John Brown (Mr. Universe). He told me "Victor we have seen bodybuilders and we have seen bodybuilding.  Victor you are the bodybuilders bodybuilder. You must be seen!" These giants of the sport could look at me and tell I wasn't on GH or insulin because my stomach wasn't distended like the rest of their champions. After that incident I found it funny that people who were friends to my face were actually threatened by my presence on stage. The only people that were congratulatory were Lenda Murray and Kevin Levrone. Kevin urged me to compete and told me any show I entered would be mine. He told me he thought I could win Mr. Olympia hands down. He hired me on the spot to guest pose on his local NPC show he held back in Maryland. Imagine that, a Pro bodybuilder paying me to pose at his show. He had just won the Arnold Classic and had placed 2nd at the most recent Mr.Olympia! I still chose not to compete because I wasn't going to compromise my principles. The feeling I got from training was so powerful, so spiritual I wasn't going to do anything to risk that feeling. I also wasn't willing to risk my health. All those people who would clap for me if I got on stage; would they be at my funeral if I died from the rigors of contest preparation? Diuretics and dehydration were not things I was even willing to consider. For me it has always been about wellness, balance and health.