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More in Training

Olivia Gravengaard has teamed up with Luke Miller (noswitchfitness on instagram) to help her keep making progress in certain areas before her professional debut in the figure category in 2021.

This is the first episode in a super in depth series thoroughly spelling out all of Olivia's lifts, why they are selected, how she performs them and how to track progress.

Luke Miller is an experiences prep coach with a Masters degree among other certifications BUT most of all he has the mileage himself aka he practices what he preaches and has the progress in his own physique to show for it.

This training series is not for entertainment. It is for educational purposes and is meant to give a foundation of knowledge on how particular muscles work, identify common mistakes when it comes to training for hypertrophy and to show the progression in Olivia's physique.

Here Luke and Olivia dissect back training and what Olivia specifically needs to focus on for her pro debut. Follow along and see if they answer questions that you may have in regards to lifting.

Method + Intensity: How To Optimally Target Back Muscles

More in Events

We, GASP and Better Bodies, are headquartered in the United States, which makes it natural for us to work with NPC when it comes to events, collaborations and athletes.

NPC, based in the USA, is linked to the IFBB Pro League with Olympia as the final goal for many athletes. NPC is now growing at a rapid pace in the rest of the world and Europe and the creation of NPC federations and therefore competitions in several countries is gradually increasing.

Our company has a long history of helping competing athletes around the world to achieve their dreams which for some is to compete at the highest level in the United States.

Among our athletes that we have in the team today, a predominant part is already competing in, or wants to compete in the NPC both on local and international levels.

As we have done for over 30 years, we see it as our duty to help develop the industry in a direction we believe is a good path for our brands and our athletes. Based on our history and home base, what the industry looks like today, and where we see that the sport is heading, it is logical for us to choose to work together with NPC.

We are currently planning, together with our former partner, our first NPC competitions in Sweden and hope that you want to be part of our journey!

October 9, 2021 - NPC Better Bodies Challenge

November 27, 2021 NPC Better Bodies Nationals

March 19, 2022 - NPC Sweden Grand Prix by GASP (Pro Qualifier)

More details about the individual competitions will be released as soon as possible.

NPC Worldwide Competitions In Sweden 

One thing you will NEVER get back is time. Procrastinating the start of anything you want will ALWAYS be a waist of time.

Johnnie Jackson is not one to procrastinate and suggests you shouldn't either. His determined mindset and drive has stayed constant from the prime of his career till now. When motivation waned, discipline took its place.

"I turned 50 6 days ago. I retired from the stage but I didn't retire from life. Everyday I try to be the best Johnnie that day!"

 Be the best person you can be, chase your goals & ambitions, and get to it. Johnnie is waiting to see you in the gym.

No Excuses & No Hesitation - Johnnie Jackson Trains Back

We are in the mile high mecca with Brett Wilkin, Ivana Wilkin and Martin Ftizwater at the world famous Armbrust Pro Gym.

It has been the culture here to train legs on Sundays. Since Brett and Ivan moved here 2.5 years ago they have adapted their Sundays to go ape sh!t on leg training with Martin Fitzwater.

have not gone to weddings, I have not gone to parties... nothing comes between me and leg day on Sundays. The tension is very evident prior to starting leg day between everyone in this crew. The reason is because they always beat the last workout aka always overload meaning without fail that every workout beats the last. When you consistently beat the last workout, top sets get to feel like life or death consistently every single session.

Needless to say Brett Ivana and Martin successfully won the leg day prior to any super bowl festivities at Dylan Armbrust's house.

Leg day, football and camaraderie. Life is good!

Mile High Leg Day - Brett Wilkin, Ivana Wilkin & Martin Fitzwater

More in Motivation

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. He recommends using today's platforms such as social media and competitions/shows to grow your worth and find your niche.

"A good plan today is better than a perfect plan tomorrow. You're never going to look how you want to look, you're never going to be exactly where you want to be -- in life most likely, so if you keep putting it off until you get there, your'e never going to get anything done."

Know Your Worth & Never Settle | Branch Warren Trains Shoulders

Nothing is a more obvious tell tale sign of being physically flaccid than having an underdeveloped back. The only way to build slabs of lats and traps is by having years of executing physically uncomfortable lifts with constantly increasing loads.

Today at Armbrust Pro Gym with Brett Wilkin, Ivana Wilkin and Martin Fitzwater the back day was won. As you may know, this crew utilizes top sets on their lifts and track poundages and reps to be sure that progressive overload happens as consistently as possible.

Brett gives plenty of cues on how to perform the exercises shown here and common ways of performing them that might not be optimal.

Stay tuned for a reunion of the Denver crew with the Dallas crew before you know it!

Win From The Back - Brett Wilkin, Ivana Wilkin & Martin Fitzwater

Time flies. It waits for no one! Get up and get after what you want TODAY!

No free rides. Nothing given. Everything earned.

We had an epic kick off to the new year and huge plans going forward in 2021. Here is a condensed recap of the athletes and ambassadors we have had here at Destination bringing a reminder to what we all stand for... work for what you want in life. Don't hesitate, believe in yourself and your passion and to hell with any naysayers who don't understand your vision. Do you... NO EXCUSES NO COMPROMISES.

Check this video out. Everyone featured here has a vision backed by a plan backed by relentless execution towards said vision/goal. Get a vision and go.

January Monthly Mash-Up | NO EXCUSES & NO COMPROMISES

There will always be someone willing to give more than you IF you don't consistently give 100%.

Martin Fitzwater explains the 24/7/365 aspect of the sport of bodybuilding and especially on the world class competitive arena as an IFBB professional.

"You have all seen pro ball players able to dick around and then make the game saving touch down. You can have gamer moments in some sports. Not in bodybuilding."

Sure, you can be near perfect with nutrition 97%

You can go to true failure on 3/4 movements 75%

You can recover near perfectly with adequate sleep 90%

Then you always have that someone who refuses to give excuses and gives 100% instead.

Be Perfect - Hard Work Wins

Olivia Gravengaard and Luke Miller are back with another in depth on leg training.

Everything is relative to each individual so everything regarding training must be catered to the athlete. In the case of leg training and improving proportions for the sake of competition Olivia has programmed movements in her leg training to focus more on glute and hamstring stimulation vs a more "bro science" approach and running through a usual sequence of leg extensions and compound quadricep exercises like squats and leg presses.

As explained above, Luke and Olivia have very specific things they need from their training so they go through their own lifts here and explain the exercises selection, order and how they execute along with a ton of other nuances and cues.

This series is geared towards thoroughly dissecting training. There is a ton of information to take in, digest and come back with questions if you have them for Luke or Olivia. Check this out and please send any questions you may have.

LEG DAY - Intensity Meets Intention

Army Veteran Matthew O'Connor made the trek to Destination...

Having read the above statement you wouldn't think it to be a huge breakthrough and a massive personal accountability win for Matthew.

Matthew O'Connor is a United States Army Veteran. While deployed in Iraq his platoon was hit with an IED which caused several traumatic injuries which ultimately took him out of commission and he wasn't able to serve anymore.

Matthews road back to normal civilian life would be anything but easy and over the course of several years it would get much worse. "I had nightmares the first night back at home."

Matthew had severe PTSD along with traumatic brain injuries which caused many facets of his life to unravel. Through more than a few dark and darker years Matthew saw no light in sight and thoughts started circulating around ending his life.

Finally a corner was turned and Matthew started to dig himself out of the vicious mental and physical cycle that had become his life.

After feeling like he was alone to face all of his hurdles by himself for so many years Matthew found a place where he could reach out for community and purpose. He was quick to dive in more and more and then finally (in less than 18 months) he made the trip to Destination to meet up with Michael Johansson, Jake Brucker and the GASP and Better Bodies team.

Matthew's story is far more in depth than what can be put into words here.

Life Is Worth The Risk - Matthew O'Connor

Time waits for no one. It's 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.

Aratio is a super heavyweight competitive bodybuilder and also a full time fire fighter. He understood what he lives by now "committed to sacrifice" as a teenager.

The sacrifice can be the time it takes to learn a new craft or time time spent NOT going to particular parties. Sacrificing one thing for the sake of what you really want. Either way a sacrifice and choice is being made. Whether that choice is going to empower you or delay and hinder you from reaching your goals relies on the understanding of this concept.

This mantra of "committed to sacrifice" also alludes to the fact that Aratio is a fire fighter. Being a firefighter is a higher risk profession. Admittedly Aratio has not had too many close calls but it remains that he and his crew risk their own well being for the sake of others.

Committed To Sacrifice

Squat ass to grass... is not what you'll hear from Derek Lunsford here today.

He does however give some badass cues that contradict popular training styles and what has been iterated and reiterated in countless magazine articles through the years.

The mission is always the priority when approaching training for Derek. Here the mission is quadricep stimulation. Hip placement and ankle placement and tempo play huge roles in a lot of his lifts he performs here.

When prompted to spell out his lunge technique for quadricep emphasis Derek mentions the common "don't let your knee go past your toe" and then says for his purposes today (quads) "I actually tuck my hips in, take a shallow step and let my knee go past my toes."

Check out Derek's cues and let us know if we should link up asap with him in Tampa for more instructional content along with getting out in Tampa with him and his fiancé.