February 2022
We do believe the Jamal Browner is gonna pull well in excess of 1105lbs with in this calendar year if every thing goes right with his health! The man is strong in all 3 lifts but his deadlifts are all by themselves! Click the link below and watch him pull 1065 and then give 1105 a ride off the ground! He joked he might have gotten it if he had trained for it - WE SAY YES, TRAIN FOR IT!
Its very suprising that even today allot of trainers don't full understand the importance of dietary fat in their eating plans and overall health. We'll put it this way, their are only 2 nutrients that are essential to a healthy life one is protein and the other isn't carbs, it's FATS!
All through out the last 30 years you have been bombarded with the notion the FAT IS BAD! Well we are hear to tell you not all fat is bad. Allot of fat are DAMN GOOD for your health and well being as well as your training! As a hard trainer looking to put on muscle mass and keep it on you need to know that testosterone comes from fat - cholesterol! Yeah testosterone is fat!
Some of the best fats you are gonna get will come directly from your diet, these include any protein such as Beef, Salmon, Eggs, Cheese, Nuts, Dark Chocolate, Olive Oil, Yogurt, & Avocado! Some of these are considered to be super foods, but we see all of them as super foods because when eaten in moderation all provide ridiculous health benefits!
When it come to supplements we recommend 4 fats to people in the following order:
You may say Cod Live Oil and Fish Oil are the same and you would be wronf. Cod Liver Oil as the name says is made from the liver of cod fish and containes subsances that are not found in fish oils. In our opinion and from the results of those we have seen taking it is that cod liverf oil is better of the two. Cod Live Oil doesn't get the fan fare because its been around for over 100 years keeping people healthy well into their 80s & 90s!
Flax Seed & Borage Oils are great for heart, joints, hair, teeth, skin & nails. Fish oils are fantastic for cardiovascular health and heart health.
Coupled with a good diet of healthy fats and dietary practices fat consumption is a vital part of a samrt eating plan!
Benefits of Healthy Fat Consumption:
Ingredients:
Hand mix all ingredient in a large bowl and roll out into 8 even ball. Wrap and freeze 4 for later and prepare the other 4 for cooking. On your cutting board spread out a layer of plastic wrap. Place the burger on the wrap with a layer also place on the top. Flatten each burger to about 1/2 inch, and make a thumb sized dent in the middle of each patty! this keeps the burger flat while cooking. You want a burger not a meat ball! Plastic wrap keep the patties from sticking to you or the counter or board surface! We are ready to cook!!!
Grill or fry the burgers on medium heat, about 5-6 minutes per side, less or more depending on the thickness of the burger and the heat of the pan/grill, or until the internal temperature is about 140°F for medium rare, or 160°F for well done. If you know the butcher of your meat and its quality you can go rare or medium rare but only if your know how fresh your meat is, otherwise follow the above guidelines.
When cooking don't poke of touch the burger, LET THEM COOK! Allot of people want to touch them or move them leave the burger alone. The more you agitate the proteins the tougher the meat, so LEAVE IT ALONE! After about flip your burger and wait another 5-6 minutes. Place the cooked burger on a clean resting plate to let the juices draw back inside of the meat. If you were to cut the burger while it hot off the grill or pan all the juices would run out on to the plate. So let them rest for about 4-5 minutes.
Serve the burger with chopped lettuce, cabbage and sliced or diced tomato, topped with a smoky barbecue sauce. You could add a slice or two of cheese during the last minute of cooking and let it finish while resting for a delicious cheese burger! ENJOY!!!!!!
Burger Stats:
Each 4 oz. Patty yields approx. 3 oz of cooked meat and this is the only thing we calculated as toping can vary wildly.
If you have any questions feel free to drop us a line at -
This month we will look at supplemental exercises for building the triceps. We've gotten a few request for some basic offseason routines. Below is listed three exercise routines that will make those tri's swell and that bench shoot up. Good trainig!
| Exercise/ Routine #1 | # of Sets | # of Reps |
| Over Head Barbell Triceps Extensions | 4 sets | 6-12 reps |
| V-Bar Triceps Pushdowns | 3 sets | 10-12 reps |
| Cross Body Lying Dumbbell Extensions | 4 sets | 12-15 reps |
| Exercise/ Routine #2 | # of Sets | # of Reps |
| Close-Grip Bench Presses | 4 sets | 6-10 reps |
| Rope Tricep Pushdowns | 3 sets | 8-12 reps |
| Bent-Over Rope Extensions | 3 sets | 10-12 reps |
| Exercise/ Routine #3 | # of Sets | # of Reps |
| Lying Triceps Extensions | 4 sets | 6-12 reps |
| Straight Bar Triceps Pushdowns | 3-4 sets | 6-12 reps |
| Two-Arm Overhead DB Extensions | 3-4 sets | 8-12 reps |
This specialization should be done off season and paired down as competitions season approaches.
We got an email the other day that asked why we don't pos more meet results form smaller meets. The reason we don't post the smaller meet results is because most of these meets aren't even posted by the governing organization. Take a look at some of the website. Most are update months after the meet has taken place. Even when you do get the results pages its usually a spread sheet and you have to decipher what on it. Don't get us wrong we want you to have the meet results, that is why we supply you with the best place to find meet results from - Open Powerlifting! Their results page is update directly from the meets and is always on time. Use the link in the side bar menu to find the meet and the result your searching for!
Watched video of Jamal Browner pull an amazing 1065 & then move 1105 off the floor! He joked that if the trained for he might have gotten it! I don't think it s joke he probably will get it if he trains for the lift! Caught a video of John Hack getting some wicked lifts in as well. Love seeing some of the lighter guys moving some serious ass weight! Jamal I believe weighs about 250 & John can't be over 220! That some serious shit!
Quick training tip: One of the best pick me ups during your training is sitting right in your kitchen cabinet - HONEY! 1 tablespoon of hone under your tongue washed down with what ever your drink during training will pick your ass off the ground after a heavy Squat, Bench or Deadlift session! The shit work because - HONEY is not just a sweetener it's FOOD! It has protein, carbs and tiny amount of fat! Oh yeah it digest quickly! Olde School Rulz..........
Enough ranting form the BullDog, until next tile train hard, train heavy, train smart!
If you have any questions or subjects you want us to give space to drop us a line PowerClub@MuscleSports.net and we will try our best to include your question/s in our next update.
Question: What exercise do you feel is best for thickening the upper back (latissimus darsi) muscles? My back is weak and very under-developed. Please help! David J. - Seattle
Answer: Building the upper back is a fairly easy thing to do, providing you’re willing to work at it, and you don’t expect results overnight. There are two exercises that I recommend for the upper back. I have never found any other movements to be as effective:
Generally, it is best to train on the barbell movement until you’re working out with really respectable weight (say, 10-20 lbs. over bodyweight). That should be for sets of between 5 and 8 repetitions. Two or three sets (of 8) are plenty, and three to five sets (of 5) can be done, as you get up into really heavy poundage. The benefits of this exercise will be lost if you do too much cheating, so work in strict style. This will be easy In the beginning, but it will become more difficult as you progress to really impressive weights. Nevertheless, stick with strict form until you’re handling poundage you can be proud of. Then...
Change to single-arm dumbbell rowing, with one hand pressing down on a bench or stool as you row with the other. I prefer this exercise when advanced, because it prevents stress In the low-back area. If you work HARD and concentrate on single-arm rowing you can handle weights that are equal to the barbell movement (i.e. 100 lbs. in single arm rowing, instead of 200 lbs. in bent-barbell rowing, etc.). I suggest between 8 and 10 reps per arm with no fewer than three sets per arm, in this exercise.
One word of caution: Always do some training for your lower back. Regular or stiff-legged deadllfts, or even power cleans or snatches will keep the low back strong and supple. This area, despite the fact that it doesn’t “show” as nicely as the lats do, is the critical zone that permits total body power and stability to be cultivated. Always keep it in good shape.
In doing all forms of heavy rowing and deadllfting you might wish to consider purchasing or making a set of lifter’s straps which will allow a secure grip on the weights. HEAVY training is the only way to build the back! Always be sure to WARM-UP first!
Amino Build Next Gen Energized
BCAAs / Pre-Workout
Muscle - and Performance-Enhancing BCAA Formula
AMINO BUILD® NEXT GEN ENERGIZED is fueled by BCAAs (or branched-chain amino acids) which can help promote muscle growth, muscle repair, and reduce muscle soreness after exercise. However, unlike regular amino acid supplements, Amino Build Next Gen is designed with elite athletes in mind and formulated with clinically researched ingredients that drive peak performance – including a higher dose of BCAAs, and clinically researched doses of leucine and betaine that other amino formulas simply don’t have.
Amino Build® Next Gen Energized also has that extra kick, enhanced with naturally-sourced, energy-boosting caffeine. This means you're getting the BCAA's you need to keep your muscles in top shape.
Amino Build® Next Gen Energized is designed for everyone from active men, women and fitness enthusiasts to high-performance athletes, powerlifters, crossfitters, bodybuilders, endurance athletes, and anyone looking to build more muscle while boosting energy, recovery and performance.
We took MuscleTech Amino Build directly before and after each workout and it worked very well as some here are on contest diets and it help curve their appetites and boost recovery. It works good as a pre-workout, but it also works great after training. Also a very economical supplement @ 50¢ per serving. Recommendation: 7.25 / 10.0
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MusclePharm® Combat XL™ is a revolutionary weight gaining supplement formulated with dense, functional calories and essential nutrients partitioned precisely to create the perfect muscle building environment an athlete needs. Featuring essential fatty acids, complex carbohydrates, and 4 sources of protein, Combat XL works to promote muscle recovery allowing you to get big – and stay big!
Product benefits
We took this MusclePharm Combat Gainer XL twice a day as a excellent protein meal-replacement source. It mixed very well and tasted surprisingly good. Also a very economical supplement to bundled with a good anabolic agent. Add 5-10 grams of creatine monohydrate to you after workout servings to boost growth. Average gain over 6 weeks was ~8.6 Lbs. Overall a very good gainer for those looking to add quality muscle mass. Recommendation: 8.0 / 10.0
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High-Intensity Training Formula
This clinically tested, high-intensity pre-training formula has potent ingredients to help magnify energy, alertness, strength, stamina, pumps and free testosterone during workouts.
Nitraflex pre-workout delivers fast, explosive training results for a more powerful body, including energy, stamina, Nitric Oxide (NO) and testosterone levels.* It contains proven muscle building L-Citrulline malate, L-Arginine, L-Arginine Alpha-ketoglutarate (AKG) amino acids and Calcium Fructoborate (CFB), a natural, high potency form of Boron which has been shown to support free testosterone.
Really loving the fact we are getting to re-review allot of supplement these days - GAT Sports Nitraflex. Very, very good formula from GAT Sports. Did produce quicker recovery between sets and add more blood flow to the muscles. Pumps seemed to last a little longer. Tested for 8 weeks and it produced average gains of 8.5 Lbs. BWT, 55 Lbs. Deadlift, 70 Lbs. Squat & 30 Lbs. Bench. Overall this was a very good test. Quality pre-workout for anyone looking to add strength & size and not just allot of wasted energy. Recommendation: 8.5 / 10.0
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