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Hunter Labrada and Bryan Troianello have been able to train more efficiently and more often thanks to their adherence to the push pull leg split vs your more popular "bro" split. The "bro" split is basically dedicating a day for a specific/individual body part which turns into everything being trained twice in 14 days vs Hunter and Bryan's frequency of training everything twice in 10 days with the push pull leg split.

"Think about everything we have done today. We trained an incredible amount of shoulders and triceps. Instead of doing chest and kinda hitting your shoulders and then dedicating an entire day to them, everything gets hammered today. Don't look at things in a vacuum and look at the big picture."

A ton of feedback from bodybuilding aficionados has been that Hunter has made faster than normal progress moving towards his pro debut. A lot of this effect can be attributed to being able to increase training frequency by not doing the typical bro split.

Warm up: Prime chest machine fly: 3 sets x 15 (not to failure)

Prime Incline press: 3-4 warm ups 1 working set 1 back off set (reduce weight by 20% and rep to failure)

Prime Chest machine fly and incline push-up superset: 2 sets x 15 reps and 1 drop set all superseded with push-ups to failure

Prime overhead shoulder press: 2 warm ups 1 work set and drop set

Dips: 2 warms ups 1 working set followed by bodyweight dips to failure

Laterals: 2 warms ups 1 all out drop set to failure

Here Hunter is 8 weeks out from his IFBB Professional debut at the Tampa pro. Stay tuned for everything leading to and during the contest weekend.

Push, Pull, Legs Split vs "Bro" Split - Push Workout

A training partner is more than just a spotter. When most people quit at around 60-70% of max capacity, a legit and knowledgeable training partner will make you give 100%.

A legit training partner wants you to reach your goals just as much if not more than you do yourself.

 link up for a back workout about 2 months out from the Tampa pro where Mackey will compete with fellow GASP athlete Hunter Labrada.

"I want him to win so my job is to push him and make him give everything he's got so that he WINS." -

In addition to giving 100% in any given workout, Joe has to be meticulous on the exercise selection for back training to bring out everything prior to his next competition. He wants to be able to present not just a legit pro bodybuilding physique, but a world class and complete physique worthy of standing toe to toe with other professionals and coming out on top.

Dumbbell Row 3 sets x warm up / 2 sets working x 10-12 reps

Banded scapular retractions 4 sets x 15 reps

Snatch Grip Rack Pulls 2 warm up sets / 2 working sets x 15 reps

How to Pick A Legit Training Partner & Full Back Workout

More in Ambassadors

We have all heard that hard work beats talent when talent doesn't work hard...

Samir Troudi is a 212 IFBB Pro bodybuilder with his goals for 2020 set on qualifying for the 2020 Olympia. Samir has the genetics and bodybuilding talent to literally smoke a lot of veteran professionals and is aiming to do so in the Korean Pro that is fast approaching in July.

Samir was born and raised in Sweden and began competing around 65kg. Samir competed for the first time in 2005 and won. He competed for the next 5 years and realized he had potential in bodybuilding and started aggressively pursuing the pro card in 2012 and attained that goal in 2016.

Samir now lives in Dubai with his wife and daughter to be able to focus on his bodybuilding career, focus on personal training and really give everything he has to preparing for competition and qualifying for the Olympia this year.

Stay tuned to GASPOFFICIAL.COM for updates on Samir and his prep for the Korea Pro.

Goal Set For Mr. Olympia 2020 

Knowledge is power. It is NOT cliche. Its fact.

When you know muscle function and mechanics, how to program training and how to continually progress and break PR's knowledge is indeed power.

Hunter Labrada and Bryan Troianello have built a truly solid foundation based on trial and error and time in the game to find what actually does work best to safely and efficiently trigger a strength and growth response. Their exercise choices very different from the now seemingly cookie cutter workouts from the 90's 2000's and even 2010's. What remains in common with those decades in terms of exercises they took the opportunity to dissect the form and "build up sets" to not waste any energy and reserve it for their max effort sets.

They spare no detail in this full back training session hosted by Destination Dallas and headquarters for GASP.

Ultimate Form and All The Intensity

More in Products

At GASP we've been designing and selling accessories for hardcore workouts for years. We understand that you put as high demands on your workout gear as you put on yourself and we are here to support your journey.

A training bag essential is for many a belt. Whether you call it training belt, lifting belt, workout belt, strength training belt, weight lifting belt, or something similar - we are all referring to the same type of product.

For most people who train hard and perform the basic exercises like squats and deadlifts on a regular, a solid belt can be a good workout companion to add some support and increase safety and performance.

While there are all kinds of belts available on the market made in different materials like neoprene, nylon and memory foam. The most durable type of belt is made of leather, as they are very durable and can can be broken in over time.

We offer a few different belts in the GASP assortment as outlined below. A common denominator for all of these is the high quality and the fact that they are all made out of leather. Picking between the these will depend on personal need, preference, and budget. Check out the differences and choose for yourself.

 is a really strong and durable belt for a good day in the gym. It has black synthetic Amara leather on the outside and natural suede on the inside. The buckle is high quality and it has double prong holes for good stability. This belt is 10 cm (4 inches) wide.

 is created to support your heaviest lifts. It is made of 100% genuine leather and is 13mm thick and 10 cm (4 inches) wide. It is a single prong belt with close prong holes for precise fittings. The holes are also ellipse shaped for easier use.

 is our newest GASP belt. It is extremely soft yet still provides stability and support for most of the lifts in the gym. Once you put it on, you’ll notice that the leather moves with your body and the more you use it, the more it’ll shape and form with you. This makes the GASP Lifting Belt a lifelong training companion. The rivets are exchangeable, and we’ve added a heavy buckle with 2 pins and 9 prong holes for the perfect adjustable fit. A solid lifting belt is a given in any GASP Athletes training bag and over the years we’ve perfected a variety of specialty belts for the heaviest loads to this new GASP Lifting Belt which is a belt more suitable for all occasions in the gym. With the help of a strong demand and feedback from our community we see this as must have products as most of our athletes benefit from using a general belt that gives a great support while reducing the risk of injuries.

The GASP Lifting belt has received many good testimonials from athletes in the industry, check out what they say below:

"Unlike other new belts you buy that are very stiff and take a while to break in, this one was the complete opposite, soft, form fitting but very supportive on my back. Love it!” - Shaun Clarida

“Great overall fit and doesn’t restrict me while I’m training. I don’t know a better way to describe it, it is really legit. Just honestly love the feel of it.” - Jonathan Irizarry

”I’ve used a lot of belts, from a lot of different manufacturers, and I like it. You can tell it’s quality, the leather is soft and pliable but doesn’t stretch/ provide enough support. The tapered profile makes it comfortable to row and do other exercises that call for a bent over position.” - Hunter Labrada

“The belt feels amazing, feels supportive and fitting. Feels like it already has been broken into, but the support and feeling is still brand new.” - Johnnie Jackson

”Belt felt like it was already broken into, which is awesome, and it’s thicker than a standard leather belt but not like a power lifting belt which takes forever to break in. So you have the added thickness for back protection with the soft leather makes for a great fit and support for all.” - Guy Cisternino

“This belt feels amazing, the fitting and feel of the leather just fits perfectly. You don’t get a pinch feeling doing a lot of rowing movements.” Joseph Mackey

How To Pick a Training Belt 

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.

Branch Warren was able to experience massive success in bodybuilding when the odds were always against him. Flash forward to to starting up Wicked Cuts and stacked odds yet again and Branch did what he does best, he got to work.

This is a day in the life of Branch Warren. He starts in typical fashion at the gym with Johnnie Jackson, then we get to see another, more creative and not so serious side to him when he gets to the offices at Wicked Cuts.

A Day In The Life of Bodybuilder Branch Warren 

No amount of knowledge or programming or science will get you to your growth and strength goals without intensity. In that same breath, the all-out "till the wheels fall off" approach without rhyme or reason will produce lack luster results as well.

Ed Brown has implemented power building for many years. He has built up an impressive level of base strength which has transferred into his bodybuilding goals to produce a super powerful physique both in performance and appearance.

Here Ed Brown is training at Big Tex gym in Austin, Texas and is combining chest and back together in a true old school "Arnold appreciation" manner.

Get your note pads because Ed explains every exercise and technique he performs here.No amount of knowledge or programming or science will get you to your growth and strength goals without intensity. In that same breath, the all-out "till the wheels fall off" approach without rhyme or reason will produce lack luster results as well.

Get your note pads because Ed explains every exercise and technique he performs here.

Old School Bodybuilding with Ed Brown

Marcus Salomonsson lives in Helsingborg in Sweden. He has been training for about 10 years and competed twice at Swedish Nationals and Pro Qualifier for the IFBB PRO League.

Marcus is mixing heavy presses with for example lightweight super sets.

_"You have to break down your central system and your muscle fibers as much as possible. You can't do that if you only choose one of them so I always try to do both, mix it up.

I've trained with a lot of IFBB Pro's and they basically think the same thing - it's all about breaking down the muscles as much as possible and then we eat and grow."

Warm-up movement: Flyes to push 3 sets 15-20 reps each

Hammer Strength plate-loaded presses: 5 sets adding 1 extra plate each set. Reps to failure. Finish off with drop set removing 1 plate each set. Reps to failure.

Isolated Smith Presses as finishing movement.

Training is not only about heavy weights, it's also all about finding your own style according to Marcus. He is doing his thing and therefore he gets his own style._

"Make it your own style and you will be the bomb."

Marcus is always training alone since he doesn't want to be slowed down by somebody else. 

"This is a one-man show, I hate being slowed down. Never let anybody slow you down... ever."

Huge Shoulder Training with Marcus Salomonsson 

More in Motivation

Today we are going to talk about Intensity. There is definitely different versions of what people perceive as intensity and then there is what Bryan and my definition of intensity along with the more of the advanced crowd's version of intensity.

What people generally perceive intensity is: You go in the gym. You never stop moving. You're killing it. You're taking all your sets to failure. You're screaming and flinging sweat everywhere. you're heart rate is super high the whole time. YOU'RE CLEARLY WORKING HARD. You're clearly expending a lot of energy and its clearly being internal spent. But that is not really intense to me in terms of actual training because it is clearly missing a big component. There is no focus or concentration. There is no execution or accuracy.

ITS LIKE SHOOTING SOMETHING WITH A SHOTGUN INSTEAD OF PUTTING A ROUND RIGHT WHERE YOU NEED IT.

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 which is typically 8-12, with perfect or near perfect form. We don't let our form go. Whenever our form is about to loosen if we want to extend the set we either use forced reps while keeping our form locked in or we do a drop set or a rest pause so we are able to keep the form and the intent on the muscle we are focusing on.

Intensity: Our Definition - Hunter Labrada and Bryan Troianello

Guy Cisternino is the definition of get knocked down and get back up again. Guy has fought and clawed and scratched his way for any success he had in his years of playing football, making it through the NPC amateur ranks AND as a champion IFBB Professional bodybuilder.

_"You're gonna have to try 2,3 or even 4 times. If you can keep knocking the adversity and keep coming back stronger YOU WILL SUCCEED."

Last year Guy was making a comeback from the skin condition and the double shoulder surgery that took him out of the running and competing in the IFBB for a solid 2 years. He attempted to qualify for the Olympia an astonishing 4 times before finally sealing the deal with a home run at the NIagra falls pro late last year.

_"I got the shit kicked out of me not 2 not even 3 but 4 times and finally came back and won."

_Perseverance and a next level work ethic are essential to succeeding in absolutely anything worth striving for.

Ultimate Guy Cisternino Motivation

Fouad Abiad is back with another in depth how-to on shoulder training this time. These are cues that Fouad has found work best for him including exercise selection, warm ups, work sets, joint placement and range of motion.

Fouad also mentions where he is at in terms of dieting phase and nutrition.

"I feel like I do better when I feel like I deprive myself a bit. I can do the flexible dieting but my process from this point until the stage is one of suffering. Part of my mental growth is being able to control my body and mind in the whole dieting process."

Shoulder Training with Fouad Abiad

Josh Bryant and Jonathan Irizarry are bringing us a 12 week bench press program with the intention of helping Jonathan blast through previous PR's and setting his own all time best best press lift. The complete guide will be available for download for you all to do the same at the end of the series.

To build a big bench you have to have a starting point. Here Josh and Jon do the assessment portion of the program. The mission of the assessment is to identify weak links in form i.e foot placement, elbow placement and how Jonathan presses. It is also meant to establish a starting point i.e Jonathan's current max weight.

Keep in mind we are going to enter Jon into a powerlifting meet to legitimize the lift at the end of this series hence why Jon is training with the pause at the bottom of the rep.

Jonathan's starting bench press max for this series is right at 440 according to this assessment.

The rest of the program Josh will make changes as they go based on immediate feedback and cues from Jon and how each exercise affects him from week to week.

Stay tuned and be sure to follow the program to improve your own bench press.