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2 years ago

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Workouts and tips from Jeremy Buendia, the world’s top physique competitor

Three years doesn’t seem like a very long time to most. To Jeremy Buendia, it was basically a lifetime ago.

That’s when Buendia, a 21-year-old aspiring bodybuilder at the time, decided to leave his past behind, in a sense, and make the transition to the newly-formed Men’s Physique division.

Last September, Buendia reached that goal and solidified his status as the No. 1 competitor in the Men’s Physique division by winning the prestigious Men’s Physique Showdown at the industry’s biggest event, Joe Weider’s Olympia Weekend.

This weekend, he’ll look to defend his title and become the division’s first two-time Olympia champion. Here, Buendia shares his workout and tips for building a wider, fuller chest.

CHEST DAY

“Even though it’s a strength, chest is always priority area for me,” Buendia says. “It gives me that more balanced, more powerful physique look and that’s what stands out for me.

Buendia starts every workout with a 10 to 15 minute warmup, which includes a variation of shoulder rotation and light shoulder exercises, stretching, foam rolling and very light overhead squats.

“Overhead squats connect the whole kinetic chain,” Buendia says. “When I’m lifting I want everything to be working together. When you’re doing an overhead squat, everything along your back, your lower back, your hamstrings, everything has to be activated in order to nail that exercise correctly. It’s a good warmup for the whole body.”

THE WORKOUT

EXERCISE #1: Incline Dumbbell Press

Sets: 6
Reps: 15, 12, 10, 8, 8, 15-20* (drop set)

“I always start off with dumbbell incline, I like to go really heavy on those. I’ll almost always do a drop set for my last set last set – 15-20 reps real nice and slow. I’ll drop down to about 60 percent of my one-rep max and just do real slow negatives, feeling it out and getting a deep stretch. My last set is always a lighter set where I where I just focus on technique and feeling the muscle.

“The focus here is using exact proper form – I see everybody doing bench presses wrong, utilizing their front delts and traps too much. I always roll my shoulders down and back, it just enables me to open up my chest a little more. I don’t ever lock out either, I always stop about three-quarters of the way up to keep constant tension on the muscle and go below 90 degrees on the bottom portion.”

EXERCISE #2: Hammer Strength Incline Press

Sets: 4
Reps: 15

“I do these a little bit different. I like to do 5 full reps and then do a static hold at the top with my left arm and do five with my right arm, then do the same thing with the other side and then finish with a burnout of five more reps. I don’t go very heavy on Hammer Strength at all because I really like to emphasize squeezing the pecs to really nail the upper chest.

“Compensations can take place on either side of the body, so I start by hitting the muscle together and then like to do one arm at a time to isolate each side a little bit more. When I finish off those last five reps, all those muscle fibers are activated on both sides. When I’m holding in the static position, I’m not locked out, so my chest is still contracted and there is always tension on the muscle.”

Incline Dumbbell Flye

EXERCISE #3: Incline Dumbbell Flye

Sets: 4
Reps: 15, 12, 10, 10

“I don’t go heavy on these because I’ve had a pec tear before. I like to really take the exercise nice and slow. I don’t go as deep on these as I do incline presses, I keep my arms extended pretty well and don’t bend my elbows as much as most people – just a slight bend in my elbows to really emphasize that stretch. I feel like I can activate the pecs more, go a little bit lighter and limit my range of motion.”

Incline Smith Machine Press

EXERCISE #4: Incline Smith Machine Press

Sets: 4
Reps: To failure (10-15 reps)

I do a combination partial to full rep on these, which I count as one rep, using up to 225 pounds. I come all the way down, controlling the weight, do a partial rep where I go halfway up, lower the back down and then do my full rep. That’s one rep for me on these. I just feel it gives me a better pump, a better mind-muscle connection. Again I’m not locking out at the top of the full rep to keep tension on the chest. I go to failure on these since they’re towards the end of the workout, which is typically between 10 and 15 reps.”

Cable Flye

EXERCISE #5: Cable Flye

Sets: 4
Reps: 10-12

“I usually end with FST-7 on this exercise. I’m just basically trying to overwhelm the muscle with blood flow. It’s constant tension on the muscle and with short rest periods – 20 seconds between sets – you’re going to optimize the pump. Towards the end of the workout, my strength is basically gone at that point so it’s just about feeling and squeezing the muscle. I’m still able to finish strong with this technique even though it’s the end of my workout.”

The post Build A 3D Physique appeared first on FitnessRX for Men.

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By: Team FitRx
Title: Build A 3D Physique
Sourced From: www.fitnessrxformen.com/training/workouts/build-a-3d-physique-copy/
Published Date: Fri, 10 Sep 2021 05:00:01 +0000

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Mens Health

MRE PROTEIN MUFFIN

Published

7 hours ago

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June 5, 2023

By

495718521 wb 1024x1024 1

MRE PROTEIN MUFFIN is a whole-food protein snack that packs 15 grams of protein and is baked to perfection.

We’ve all been there: you grab some coffee after hitting the gym and you see tempting muffins available for purchase at checkout. The muffins would go great with your coffee and really hit the spot, but you pass because muffins aren’t on your diet. Well, the days of muffins being off-limits are over thanks to Redcon1, which has launched the delicious MRE PROTEIN MUFFIN, a whole-food protein snack that packs 15 grams of protein and is baked to perfection.

Whole Food Protein

MRE PROTEIN MUFFINs are freshly baked with real food ingredients and have a mouthwatering, homemade taste that makes it easy to boost your daily protein intake as well as your calories. Available in Double Chocolate Chip (230 calories) and Wild Blueberry (210 calories) flavors, each bite of a MRE PROTEIN MUFFIN is a flavor sensation and protein boost that will satisfy your nutritional needs and overwhelm your taste buds. The Double Chocolate Chip MRE PROTEIN MUFFIN is made with real chocolate chips, and the Wild Blueberry muffins will transport you to blueberry muffin paradise with their authentic flavor sensation.

Satisfying and Tempting

Redcon1 has really outdone themselves with the advent of the MRE PROTEIN MUFFIN. Now you can have your muffin and eat it too. Not only are the muffins satisfying, moist and tempting, but they are low in sugar too. And they are a convenient, on-the-go source of extra calories. Make Redcon1’s MRE PROTEIN MUFFIN part of your meal plan and rediscover the joy of eating a good muffin without any of the guilt.

MRE PROTEIN MUFFIN

• Whole Food Protein Snack

• Baked With Real Food Ingredients

• 15g Protein

• 5g Collagen

• No Whey Protein

• Freshly Baked

• Homemade Taste

• Boosts Daily Protein Intake

• 230 Calories (Double Chocolate Chip)

• 210 Calories (Wild Blueberry)

For more information, visit redcon1.com

Use MRE PROTEIN MUFFINs as a food supplement only. Do not use for weight reduction. Not a low-calorie food.495718521 wb 1024x1024 2

The post MRE PROTEIN MUFFIN appeared first on FitnessRX for Men.

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By: Team FitRx
Title: MRE PROTEIN MUFFIN
Sourced From: www.fitnessrxformen.com/nutrition/mre-protein-muffin/
Published Date: Mon, 05 Jun 2023 19:48:13 +0000

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Mens Health

The Case for Competing as You Age

Published

5 days ago

on

May 31, 2023

By

495741972 screen shot 2022 09 01 at 2 33 50 pm 2

By Marc Lobliner

CMO Tigerfitness.com

All of you reading this, from the 20-year-old single guy to the 50-year-old married guy, don’t lose that competitive edge. Do epic sh*t and stay young mentally and physically – COMPETE!

As you can see on “Ronline” and as many of you may know, yours truly competed in this year’s New York Pro. My prep for the Chicago Pro and Tampa Pro were cut short last year by skin cancer and a minor bout of rhabdo. As I look back, my cancer-removal surgery wasn’t recovered enough to compete in the Tampa Pro, so it was a blessing that I didn’t.

After the Tampa Pro drop, I told the world I would not compete again. I felt like a failure, like I wasn’t meant to stand onstage next to these amazing pros. I felt like God was sending me a message.

I misinterpreted what God was telling me.

The Bible is full of tests from God. As I thought it over, this was a test. I was blessed to earn an IFBB Pro Card and the thing about IFBB Pro Card is that they don’t mean a damn thing if you don’t use them. Cancer changed my entire outlook on life, and this was my second round with it. My mindset is different, and I cherish every moment I get to reside on this earth.

But still, with multiple businesses, three kids, a wife, and hundreds of kids I coach daily at Legacy at Carbon … what is the point?

Competing as you age is all about mindset. If you don’t use it, you lose it, and that savage beast that helped YOU build your career, buy a house and be a kick-ass father will soon shrink down to a kitten just getting by. Challenging yourself develops a mindset and makes you uncomfortable. Some simulate this “suck” by taking ice baths, fasting, or simply training hard.

I do all of this, and it’s not enough.

I need to go head-to-head with someone. I need to CHALLENGE greatness and win or lose, I want to fight. This is why I loved boxing – you have two big-ass men trying to beat the hell out of one another. This is primal and men need primal sh*t. Men have become weak in this modern, EASY day in age and in my opinion, part of it is because of the convenience society. We don’t even get out of our cars to get our b*tch-ass lattes from Starbucks, we use the drive-thru! To balance this out, we must fight, and we must compete!

And beyond this, I want my kids to know that if you set goals and work for them, you might not win, but you will kick ass. I want my kids to know that their father is a badass, a hard worker, and a COMPETITOR!

All this needs to have an asterisk that we MUST preserve our health. Bodybuilding is an enhanced sport, and all of this means nothing if you’re dead. Keep your goals in perspective, get your blood work done and LISTEN TO THE RESULTS AND ADJUST every 6-12 months or even more often and supplement wisely. I recommend Ambrosia Nektar, Nattokinase (4,000-8,000 FUs per day) to keep things in check – WE STRESS THE HELL OUT OF OUR BODIES! Heart health and organ health are numero uno! No use looking dry and hard if the reason is rigor mortis.

495741972 screen shot 2022 09 01 at 2 33 50 pm 2 1

WE SHOULD ALL COMPETE IN SOMETHING NO MATTER WHAT THE AGE!

Adult softball, basketball, pickleball … get off your ass and COMPETE! Here are some reasons why!

1. Health benefits: Participating in sports or fitness competitions can improve your overall health and well-being, regardless of your age. Exercise can help lower your risk of chronic diseases, increase your strength and flexibility, and improve your mental health. By having a constant competition or GOAL at the end of the rainbow, you will be exercising for a purpose and not just because of habit and obligation. Training in turn will be more fun, harder and with a purpose!

2. Personal growth: Competing can challenge you to push past your limits and achieve goals you may not have thought possible. It can also give you a sense of accomplishment and pride, which can boost your confidence and self-esteem. Mental health is everything and this will make you a better employee, better father and husband and better MAN!

3. Role model: By competing at an older age, you can serve as a role model for younger generations and inspire them to stay active and pursue their passions. This is the MAIN REASON that I compete, to set an example for my kids and the kids that I coach.

4. Experience: As an older competitor, you likely have more life and competition experience than younger competitors, which can give you an edge in terms of strategy and mental toughness. While they might have a couple of steps on you, you can compensate for this by outsmarting them.

5. Community: Participating in competitions can introduce you to new people and help you build a sense of community with others who share your interests and passions. All my friends are from work or bodybuilding, and the IFBB Pro community is one like no other.

All of you reading this, from the 20-year-old single guy to the 50-year-old married guy, don’t lose that competitive edge. Do epic sh*t and stay young mentally and physically – COMPETE!

https://www.tigerfitness.com/

Instagram @tigerfitness

Instagram @marclobliner

Twitter @MarcLobliner

YouTube: Tiger Fitness

The post The Case for Competing as You Age appeared first on FitnessRX for Men.

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By: Team FitRx
Title: The Case for Competing as You Age
Sourced From: www.fitnessrxformen.com/interviews/the-case-for-competing-as-you-age/
Published Date: Wed, 31 May 2023 12:38:16 +0000

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Mens Health

POWER SMITH MACHINE DUAL SYSTEM UPPER

Published

6 days ago

on

May 31, 2023

By

Screen Shot 2023 05 31 at 8.26.17 AM
FREE-WEIGHT

HIGH PERFORMANCE

MULTIPLE WORKOUT MACHINE: FROM INCLINED BENCH PRESS TO SHOULDER PRESS

The Panatta Power Smith Dual System Upper is an innovative machine made to perform thrust movements of the upper limbs, with independent load and along a particular convergent trajectory that amplifies the range of motion if compared to the traditional Smith Machine for an efficient work and ensuring total safety. The inclination adjustment of the backrest allows thrusting on different movement levels, switching the main focus from high pectorals to delts and trapezius. The height and depth adjustment of the seat and the wide range of the thrust units allow the correct use to users of all sizes and features, while the footrests give stability by enabling the person to have the correct lower back posture when performing the exercise and avoiding forward slippage of the pelvis. Safety is ensured by the hooks on the push carriages, which can be engaged and disengaged with a simple twist of the wrist, allowing them to easily position at different heights even if the set or repetition cannot be completed.

The Power Smith Dual System Upper creates different movements depending on inclination level of the backrest, going from a minimum of 40° to a maximum of 80° with steps of 5° for a total of nine different angles.

• LOWER POSITION (Bench Incline 40°):

Creates a thrust movement on an inclined bench, with a flexion/adduction of the shoulder and simultaneous extension of the elbow; the clavicular portion of the pectoralis major (high chest), the anterior portion of the deltoid and the triceps are mainly activated.

• UPPER POSITION (Bench Incline 80°):

Creates the overhead extension movement like the classic slow forward, with an abduction of the shoulder and simultaneous extension of the elbow involving the deltoid (mainly the anterior and lateral bundle), the upper trapezius and the triceps.

For all the other inclination angles, muscle activation will gradually shift from the high chest to the deltoids and trapezius as the bench inclination increases.

DISCOVER MORE

www.panattasport.com

Screen Shot 2023 05 31 at 8.26.17 AM 1

The post POWER SMITH MACHINE DUAL SYSTEM UPPER appeared first on FitnessRX for Men.

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By: Team FitRx
Title: POWER SMITH MACHINE DUAL SYSTEM UPPER
Sourced From: www.fitnessrxformen.com/training/power-smith-machine-dual-system-upper/
Published Date: Wed, 31 May 2023 13:55:07 +0000

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