Shoulder Biceps & Triceps Volume - Luke Miller & Olivia Gravengaard
Luke Miller and Olivia Gravengaard link here in the 5th in-depth instructional installment to their offseason to pre contest series.
Luke Miller and Olivia Gravengaard link here in the 5th in-depth instructional installment to their offseason to pre contest series.
Hunter visits Destination for a weekend of product feedback meetings, training and more.
Branch Warren, Johnnie Jackson, Kyle Cavnar and former navy seal Ryan Parrott link up for a crazy back training session.
Brett Wilkin and Keone Pearson chime in to discuss their week at Destination Dallas, shooting with Per Bernal, and future plans.
What stands the test of time? That which separates itself from he rest.
The month of March was a busy and eventful month at the GASP & Better Bodies HQ.
We visit GASP Athlete Oliver Adzievskis newly opened gym Fitness Force in Trelleborg Sweden.
Living is not mediocre, it's not doing the bare minimum, it's not keeping the training wheels on and never red lining it.
Listen to the Tyngre Old School Podcast with GASP Athlete Shaun Clarida as guest.
As a figure competitor the lateral delt is extremely important to enhance the X-frame illusion giving the appearance of a more tapered figure.
Eric Broser touch base with Bakersfield based competitor and trainer Eric Frapwell.
"You need to burn your boats. You need to have no plan B because that brings out the best in yourself."
CEO Michael Johansson truly subscribe to the Work Hard Play hard methodology of life.
For our community February was full of inspiration and left many filled with a new motivation.
Ben and Brett trains together and express how the camaraderie of athletes fuel the energy of their workout session and gives them that extra bit of pump.
Check out the faceelift on our door in Stockholm, and learn about a decade long relationship with the installer.
Sometimes a break and a re-boot is neededed to find new focus and determination.
No matter where you are or your circumstances, goals, or obstacles, the core values here are ALWAYS to get it done no matter what. No Excuses!
Contrary to what the internet will undoubtedly brew up, there will never be beef between true competitors and real professionals in this sport.
Here Hunter Labrada and Liv Roth link up with Derek Lunsford for a biceps and triceps session.
Johnnie Jackson is training solo in this shoulder session and spells out his routine.
Squat ass to grass... is not what you'll hear from Derek Lunsford here today.
Time is always ticking away and what you spend in your life, no matter if it is spent being productive or bullshitting, you wont ever get time back.
"I saw the world against me. Everything was against me. I never took the responsibility to do or change anything."
Olivia Gravengaard and Luke Miller are back with another in depth on leg training.
There will always be someone willing to give more than you IF you don't consistently give 100%.
Nothing is a more obvious tell tale sign of being physically flaccid than having an underdeveloped back.
Time flies. It waits for no one! Get up and get after what you want TODAY! No free rides. Nothing given. Everything earned.
Branch Warren takes us through and intense shoulder work out and drops knowledge on how you should know your worth and not settle for less.
We are in the mile high mecca with Brett Wilkin, Ivana Wilkin and Martin Ftizwater at the world famous Armbrust Pro Gym.
Procrastinating the start of anything you want will ALWAYS be a waist of time.
We are thrilled to announce 3 upcoming NPC Worldwide competitions in Sweden!
Here Luke and Olivia dissect back training and what Olivia specifically needs to focus on for her pro debut.
Keone Pearson and Olivia Gravengaard both have huge aspirations in this sport and they both have a distinct way of training.
Check out this in depth Q&A with Shaun Clarida during his recent visit to Destination.
To Shaun it was the undeniable truth... he would be champion...
Check out this epic chest wourkout with Samir Troudi at Destination.
Help us wishing Johnnie Jackson a very Happy Birthday!
Old school, as we define it, is probably something akin to grit and grind and loving every minute of it.
Branch Warren & Johnnie Jackson sit down and explain the impact social media has made on the body building world.
This video summarizes Shaun Claridas recent trip to Destination.
Our friends from Big Tex Gym traveled up to Destination with a bus load of hungry members for another exciting morning of Breakfast & Barbells.
There's no quit here! How bad do you REALLY want it?!
Shaun Clarida is in Texas at the GASP and Better Bodies HQ to kick off a celebratory week with the team.
Shaun Clarida, by "normal" standards should never have won the 212 Olympia title. But he did...
Eric Broser meets Mark Durando for a catch up.
Samir Troudi traveled across the world to visit the GASP & Better Bodies HQ at Destination.
Jake found the GASP community groups and the NO EXCUSES mentality that we are all about and dove head first in.
No matter how many obstacle, set backs or times you get knocked down, you keep coming back until the goal is met. That is relentless.
Kris Gethin comes to Dallas for a few days and links up with Hunter Labrada on his hamstring focused leg day.
The Iron World Tour and 2020 Mr. Olympia in Orlando has come to an end but the journey continues.
It has been non stop action this week in Orlando. The week has culminated into an epic and historic Olympia weekend in many ways.
Shaun has made a lifestyle of being hungry and asking himself "why not".
The GASP and Better Bodies team hits up the Olympia expo before linking up again at the world famous Kissimmee Muscle Gym.
Guy has met some obstacles the past few years, but now he's just a day from being back on the Olympia stage.
Work hard play hard is in full swing here in Orlando. See what the team is up to!
We blast off from our home base in Dallas and hit the ground running in Orlando for day 1 of our Iron World Tour.
Johnnie is leaving the competitive stage after an extensive professional career with 14 Mr. Olympia appearances and 7 professional victories.
Eric Broser catching up with Rashaad Brooks
Branch Warren has had naysayers his "entire adult life" telling him he's crazy for his pursuits and going against the grain.
Join in for this trip to Cowboys Stadium and a less lesson in vision, having a plan of action, and then executing.
We're getting ready to steer towards Orlando and Olympia 2020 with our Iron World Tour. Join the fun!
Check out Yue Yang as he proves his strenght.
Martin, Keone and Olivia are the future of the sport being 25 years old and younger. Check out their shoulder workout.
Why do you do what you do? Is the motivation and drive internal or from an external source?
Leg day has always been and will always be the filter of those that say they want it and those that ACTUALLY want it.
Here Hunter Labrada, Bryan Troianello and Liv Roth link up for what they opt to do instead of taking a rest day - ARM DAY.
Join in as Joe Mackey explores Dubai on the last day of his trip there.
Ed Brown, fresh off a pro card win at the NPC Universe visits Destination Dallas.
Michael Johansson catch up with 212 Pro Derek Lunsford.
Hunter Labrada is joined by Ben Chow and Liv Rothenberg for this hamstring focused leg day.
"A man's character is not defined by the good times, but by how he responds to failures."
Check out the recap from our Iron World Tour Orlando Pre-Party
Meet Guy Cisternino in this episode of Destination Live.
Ed Brown is a prime example of years of experience and plugging away hard core.
Bernardo Costa is getting ready for his Pro Debut at Battle Of Texas.
Joe Mackey link up with Larry Wheels for a solid week of next level training in Dubai.
Check out this episode of Destination Live where CEO Michael Johansson sits down with Hector Mendoza.
Because everyone is unique, each person experiences a different response to an exercise program.
Eric Broser catching up with IFBB Pro George Thibault
Courage Opara and Bernardo Costa are preparing for the Battle of Texas this December.
"Are you gonna be a flash in the pan or are you gonna be around for a while? This stuff takes time!"
Shaun used 2020 to his advantage as anyone not willing to compromise will do, and made training continue during the shutdowns.
Bryan Troianello and Jonathan Irizarry all linked up to take Guy to school on the HIT way of training arms.
Liv Roth isn't afraid of altering her surroundings and what she puts on her back to make it more to her liking.
Our CEO Michael Johansson elevates the description of a leader to the max and in full GASP style.
When you want to succeed as bad as you want to breathe you will quickly find out that it takes grit and being relentless.
Check out the workout set for set and let us know if we need to link up with this crew (Colorado X Texas) again before the Mr. Olympia.
We meet 22 year old IFBB Pro Zhang Chengrui from China. Check out what he says!
The Beast gives some thoughts around what strength is as he prepares for a helicopter pull.
EARNED muscle through legit, programmed lifting and constant progression is different compared to those of genetically blessed or younger lifters.
Dylan Armbrust took the trip to Destination and brought Martin Fitzwater and Brett Wilkin along on the trip. Check out Day 1 in Dallas.
Guy Cisternino and Jeremy Potvin team up at Destination for a chest workout built by John Meadows.
Johnnie Jackson is busting his ass to bring an improved package to the Chicago Pro BUT at the same time continuing to work hard to promote the new NPLC.
One of the main lessons of bodybuilding is that when the going gets tough you keep going and pushing forward to finish what you start no matter what!
Hunter Labrada, Brett Wilkin and Martin Fitzwater link up at Destination for an epic push session.
What does it take to turn pro? Loving the process will be a huge advantage to facilitate and expedite becoming a true professional.
The 5th episode of the Big Bench program with Josh Bryant and Jonathan Irizarry shows great progress.
Eric Broser catching up with Moe Burgess.
Muscle & Strength visited us at Destination to record their first episode of a brand new series called Epic Gym Tours. Check it out!
The Mr. Olympia prep has started and we are kicking off for real with "Meathead Summercamp" as Hunter Labrada describes it.
Hunter Labrada is 15 weeks out from the 2020 Mr. Olympia and crushing leg day to beat what he brought to Tampa to win his pro debut.
We went to the 13th annual NPC Branch Warren Classic and GASP Supershow with a super motivated team of athletes, ambassadors and competitors.
Join us for the 4th episode and 3rd workout in the Big Bench Program with Josh Bryant and Jonathan Irizarry.
Johnnie Jackson is preparing to compete in the Chicago Pro and Branch Warren is about to host his 13th annual Branch Warren Classic.
"If you're not going to train to win you might as well not even show up."
Spend a full day with Samir Troudi and see how a typical day looks like for him.
Eric Broser catching up with Mark "Superman" Durando
Enjoy every experience, learn from them, improve from them, and build on relationships that compliment the journey.
In 2020 the Branch Warren Classic will celebrate its 13th annual event.
Check out this full push workout with Keone at Destination, the homebase of GASP.
Keone Pearson is getting ready for the Boston Pro. He'll be visiting Destination Dallas this week.
"The camaraderie and traveling and training with the team and seeing everyone help each other is a great feeling for me."
Keep it simple, be relentless, dominate, and WIN THE DAY. Do that over and over and over and there is no way you can lose.
You are the average of the company you keep. If you don't have good people around you, LEVEL UP no matter what.
Joe Mackey along with Jon Irizarry, Hunter Labrada and Bryan Troianello are all in Tampa ready to compete.
Carbs are up. Body weight is down 7 lbs. Hunter Labrada is doing the final preparations for his Pro debut.
We hit the ground running here in Tampa on Tuesday before Hunter Labrada's Pro debut.
Join us for the 3rd episode and 2nd workout in the Big Bench Program with Josh Bryant and Jonathan Irizarry.
Even with being a week out the training and mindset is still laser focused with Jon and Joe.
What does it take to be the best in your field? Answer: A LOT
In this particular training session, Bernardo and Shane pick apart biceps and triceps training.
A solid foundation is essential for growth. Training principles serve as that foundation for elite lifters and bodybuilders alike.
Fouad gives us a step by step of the who, what, and how for complete chest training.
This is the second episode of our Big Bench Program with Josh Bryant and Jonathan Irizarry.
"If you want to make your quads grow you need to focus on initiating movements with knee flexion and not the hips."
Join amateur classic physique competitor Joar Fällmar for a chest workout.
IFBB Pro Joe Mackey is preparing for the first open pro show of what will be an awesome year.
Hunter Labrada and Bryan Troianello doing a pysh workout 2 weeks out from Hunters Pro Debut.
Josh Bryant and Jonathan Irizarry are bringing us a 12 week bench press program!
Eric Broser catching up with IFBB Pro Luca Penazatto.
Fouad Abiad is back with another in depth how-to on shoulder training this time
Perseverance and a next level work ethic are essential to succeeding in absolutely anything worth striving for.
Our version of intensity is going in the gym and using as heavy a weight as possible given the rep range we are going for.
This is a one-man show, I hate being slowed down. Never let anybody slow you down... ever.
No amount of knowledge or programming or science will get you to your growth and strength goals without intensity.
Killing it in the gym or killing it in business it is always pedal to the metal. Passion has to meet with purpose with any goal that exceeds mediocrity.
A a training bag essential is for many a belt, check out the different GASP belts available.
When you know muscle function and mechanics, how to program training and how to continually progress and break PR's knowledge is indeed power.
We have all heard that hard work beats talent when talent doesn't work hard...
A legit and knowledgeable training partner will make you give 100%.
Hunter Labrada and Bryan Troianello have been able to train more efficiently and more often thanks to their chosen training split.
Eric Broser catching up with IFBB Pro Toto Djong.
If you want to build massive arms most bodybuilders, regardless of training style, will agree that you'll have add some form of overload in your workouts.
In the IFBB Pro ranks, details are what separates an amateur from a pro and a pro from a top tier pro who wins.
We are fueled by the progress and we continue to work hard to create more fun and improve the fitness journey through our WHY...
Ashkan Aghili has been performing bodybuilding specific training since ’97 and have had an active competing career between ’99-05.
Eric Broser catching up with IFBB Pro Dave Hughes.
Nothing worth while ever came easy. If you want something great, you will most certainly have to bust your ass for it.
Forward progress in general is based on proper stimulus, measuring and being very proactive and hungry.
In life and in bodybuilding, you cant get traction without a specific direction and fully executing the steps to make a process happen.
Joe reminisces on when he was a book worm and then when his genetics hadn't hit yet.
Cao Yu is a Chinese Bodybuilder and GASP Ambassador. Here's an introduction to who he is and an update on his future goals.
Rows are common with any back workout. However this session with Branch, Johnnie and Butch consisted of 90% row. Check it out!
You will never be able to train as hard by yourself as you can with legit training partners. Check out this trio teaming up for leg training.
Derek Lunsford is fitting in training where and when he can as close to business as usual for the 2020 Olympia.
The GASP Iron World Tour is 24/7/365 and by the common denominators of big ideas, relentless mindset and of course the love for the IRON.
This particular video is a raw, set for set workout with Branch Johnnie and Butch on their shoulder day. No commentary, no music tracks JUST LIFTING.
This is Joe Robinson's method now vs his blood volume "till the wheels fall off" method he's implemented in the past.
Hunter Labrada and Bryan Troianello utilize minimal equipment for a back day that counts.
IFBB Pro Bernardo Costa shares his approach to back training.
Josh Bryant puts himself to the test with extremely heavy and explosive lifts coupled every set with sand sprints.
This is a typical blood volume "OLD SCHOOL" chest workout with Johnnie Jackson and Branch Warren.
Meet the parents that fostered the work ethic, heart and ambition of the people's champ Guy Cisternino.
"Adapt, manipulate and come up with a way to challenge yourself, your will and your mind everyday. Find a way to make it happen."
Hunter Labrada is a prime example of what proper back training i.e proper exercise selection, perfect execution and CONSISTENCY can do for development.
"When you're around people that can help develop you, listen to them."
Maintenance periods can be a life saver when work schedules gets busy or you can't get to a gym.
Eric Broser has been in the industry for more than two decades. He is a former natural professional bodybuilder and today he is training some of the best.
How do you get the best chest training research done? How about analyzing 2 generations of champion bodybuilders for starts?
Its going to require a gut check and you giving it everything you got to survive. then do it again, and again and again.
There's working out and there's training. Training is intentional, it's systemic it's a process.
Almost every generation has some challenge they have to get through. We'll get through this and come out stronger!
Hard work mentality and work ethic transcends the gym. It will always lead to larger things.
GASP CEO Michael Johansson is giving back to the iron community!
Daily physical training can keep you sane, keep you on track and for some stay motivated and pay the motivation and energy forward.
"There is no quicker way to get to where you want to go than to focus and lock in and don't let distractions come in."
You are never too strong for bodyweight training. Check out these 5 strategies from Josh Bryant.
Goal attainment, PR's, diet adherence and difficult times all require mind power PERIOD.
What happens when relentless meets consistency? Your mentality and for all intents and purposes YOU become an unstoppable force.
The Arnold came and went and Johnnie Jackson is just getting started. Next up is Chicago Pro.
Hunter Labrada is making his pro debut at the New York Pro in May and is aiming for a big win!
Why is the pendulum squat a great alternative to free weight barbell squat? Check out this equipment highlight video from Destination.
Iconic bodybuilding weekends in iconic gyms with iconic people. The Arnold Sports Festival Weekend in Columbus, OH is one of these.
Johnnie Jackson here in Columbus after pre-judging coming back from a 2 and a half year stint away from the competitive stage.
Adapt and improve! If you are not willing to do this, there are those that are and will undoubtedly surpass you.
Consistency and attention to detail is still king here 48 hours out from the 2020 Arnold Schwarzenegger Classic.
"Why would you just want to show up? It ain't about the time you're putting into it, its about the effort."
Hunter Labrada has never lost as an amateur bodybuilder. His recipe for this success is winning the day.
Watch the full video as Johnnie prepares for the Arnold Classic, Joe Mackey prepares for the New York pro and Branch Warren continues to get it done.
Johnnie Jackson is coming back to competition to a stacked line up at the invitation only Arnold Classic in Columbus, Ohio.
GASP teams up with Butch Steinle, Jeremy Hart and the Lewisville Police S.W.A.T team for a typical "Peripheral heart training" circuit workout.
The body will take the path of least resistance. You have to embrace the pain to make it change. You have to force it to grow bigger and stronger.
Dylan and the mile high Mecca crew deliver again with the potent energy and atmosphere that is within the Armbrust brand!
Hear it from Branch Warren himself on how the new Flex Denim pants are a perfect fit for him without even wearing a belt.
An epic, one of a kind symbiotic partnership that has sharpened and built one another for over 10 years!
Shaun Clarida answers to the "you should give up" comments after turning pro.
Michael, Derek and Vlad discuss the origins of the success of the Brownstone franchise and connect it to the process similar to that of bodybuilding
Joe Robinson is preparing for the 2019 NPC Nationals. Here he is at the Iron World Tour together with Branch Warren, Adam Young and Brett Wilkin.