Athlete Spotlight

Athlete Elite Spotlight: Nixlot Dameus

Nixlot Dameus, a respected Elite Athlete and gym owner in Philadelphia, sits down with us to discuss his rise through fitness and where he draws his inspiration and drive. Nixlot runs through his favorite Gaspari products to keep him going through his busy schedule and talks about his mentality around training.

Athlete Elite Spotlight: Leland DeVaughn Jr

  In this week's episode of Athlete Elite Spotlight, we have Leland DeVaughn Jr. joining us to explain his life in the world of bodybuilding. Leland gives his favorite Gaspari products to take on prep, as well as a look inside his life as he works his life around fitness.

Athlete Elite Spotlight: Jordan Wise

Jordan Wise, a new addition to #TeamGaspari sits down to share with us his journey in fitness, some of his favorite Gaspari Nutrition products, and where he hopes to go in this bodybuilding lifestyle

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Richie's Old School Training Tips

Arnold Press

Rich Gaspari and #TeamGaspari Elite Athlete Zeek Andrews demonstrate the proper way to do the Arnold Press, made famous by legendary bodybuilder, Arnold Schwarzenegger.Try it out for yourself and see how combining old school techniques will improve your workouts.

Two Arm Dumbbell Row for Thickness

Rich Gaspari shares in this segment of Old School Training Techniques how a two armed dumbbell row can be used to increase the thickness in your back and arms.Moving slowly through a workout is incredibly beneficial and helps you maximize the energy you put into every workout. Rich demonstrates here the proper way to do a two armed dumbbell row for increasing your thickness. When combined with our other training techniques, prepare to see the difference!

3 Parts of the Triceps Old School Training Techniques

In this segment of Old School Training Techniques, Rich Gaspari explains the three unique parts of the triceps, along with how to train each individual partCombining these exercises into your triceps days will help build every part of your triceps, to make sure all three parts are as strong as possible!

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Supplement Corner

Supplement Corner: HMB

HMB is the acronym for a mega complicated word:  beta-hydroxy beta-methylbutyrate. HMB has  gained a lot of popularity as a dietary supplement in the health and fitness community for its potential to aid muscle growth and recovery. HMB does occur naturally in the body – when your body breaks down the branched chain amino acid, leucine, that’s essential for protein synthesis and muscle repair But. As with all naturally occurring substances, the body just doesn't produce enough of it for our needs, so we must supplement HMB to realize its effect. Several studies looked at the effects of taking HMB with creatine in resistance trained athletes and found that taking 3 grams of HMB, along with varying doses of creatine, significantly improved strength and high intensity exercise performance. It also aided muscle growth and reduced body fat. These studies demonstrated that taking supplemental HMB  can affect lean body mass by...

Supplement Corner: Glutamine

Glutamine is another amino acid naturally produced by the body. But, even though it's the most abundant, at times we still don't make enough of it for a hard training athlete. That's why it’s considered a “conditionally essential amino acid.”  Glutamine is found in meat and other animal products. Consuming these foods is the simplest way to get high amounts of it. Physical stress is very hard on the body and effects a lot of our systems. The two most important to us is our digestive system and our immune system. Glutamine has shown to support many of the body's processes, particularly good digestive function and good gut health.   It also plays a roll in fueling the body by sending nitrogen and carbon to many different parts of the body.   It is estimated that a typical high animal sourced protein diet contains 3 to 6 grams per day. However,...

Supplement Corner: BCAA's

Branched-chain amino acids, or BCAAs,  are a group of three essential amino acids: leucine, isoleucine and valine.  These BCAAs, particularly leucine, have shown to be the key nutrient for turning on protein synthesis in muscle. As you exercise, amino acids, particularly the branched chains, gradually deplete. If this goes on long enough, muscle protein breakdown occurs and you go from muscle building to tearing it down. Since branched chain aminos are already broken down into individual amino acids, they are utilized immediately. As soon as they hit the small intestine they're immediately absorbed into the blood stream and on their way to where you need them – muscle.   When you're supplementing BCAAs, bear in mind that the 2:1:1 Ratio of leucine to valine to isoleucine is the only ratio that has scientifically backed studies to show that BCAAs positively effects protein synthesis after training.   However, more recent studies...

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Gaspari Kitchen

Steamed Chilean Sea Bass

Chilean sea bass is one of the most expensive fish you can buy. That being the case, a fool proof way to cook it is what you need. And I'm the man for the job.


Stretch your meal's volume by making soup.When calories are restricted it seems like cravings and the will to stuff yourself increase. How can you stretch those meager diet portions? Make soup! For very few added calories, you can get a lot of milage bit of a little bit of food.Recipe: 1 cup chopped celery 1 cup chopped carrot 1 cup canned plum tomatoes 1 1/2 cups chopped onion 1 cup sliced mushrooms 8 oz chicken breast, cut into chunks 1 tsp salt 1/2 tsp black pepper 1 tbsp extra virgin oil 4 cups chicken stock 1 tbsp chopped basil Directions: Heat 1 TBS olive oil to a pre heated 4 quart sauce pan and add the onion, salt and pepper. Lower the heat and cook the onion until it's browned and well caramelized. Add the chicken and sauté with the onion until the chicken turns white - about three min. Then add the chicken...

Rice Pizza

The term “pizza” here is, especially for an Italian, EXTREMELY generous. It's more aptly named “rice pancake topped with cheese and tomato.” But, from a purely psychological aspect, it could be considered comforting.
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Gaspari Blog

Old School Leg Blasting with Rich Gaspari

The big giant extra bulbous booties and skull crushing amazon quads and hamstrings the Wellness girls are packing these days have gotten quite a bit of attention. Of course not all of it it's good. There's always going to be the distractors who think it's too overdone, too much, unbalanced..... you've heard it all. But, some people thrive on the creation. The wellness division in bodybuilding is growing like the booties it espouses. People love it. For the guys who are into it, watching a champion level wellness girl run through her workout is a sight to behold. For some women, that kind of workout is just what she's looking for.   Now, imagine not one, but two, champion wellness girls being thrashed into submission by an IFBB pro bodybuilding legend (who took second to Lee Haney in the Olympia three years in a row) on their leg day.  Well,...

Just Go For It.

If things don't go your way today you can always come back another day and win!  What's stopping you from getting what you want? From winning? From succeeding? One of the biggest things that holds people back from getting into the gym, from seeking a promotion at work, from starting a business, from asking someone out, or from trying something new and challenging is the fear of failure. It's incredible how the fear of failing and looking bad in the eyes of others stops people from going for it.  Maybe it's because I was born into a family with a father who knew he wanted something better out of life; a guy who packed up his wife and firstborn to make the journey to America— with a detour through Canada on the way—instilled in me courage and confidence, along with hard work. He told me that you don’t worry about...

A Little Respect

Whatever you may accomplish is worthless if everyone thinks you're a dick. Respect is one of those things that's that goes both ways. You've all heard the saying, “you have to give respect to get respect. That seems to be a bit difficult for some people. Then there's self respect. That's really the most important because if you don't respect yourself you can't possibly believe anyone else will respect you. And that's not really a good position to be in. So, respect yourself, respect others and you'll get the respect you deserve, right? Sounds simple enough. So then why are some of you suffering with this issue? I see it more than I'd like – people with low self esteem, low self respect, and little respect from others. It's a sad situation that you really don't have to suffer with. Maybe I can shed some light on how you can...

Sometimes Progress Relies On Trying Something New

In bodybuilding, making gains in muscle mass and strength is inevitably going to be met with obstacles. Breaking through these training plateaus is the real key to making lasting gains. Many times the key to these breakthroughs relies on variations in your training, or trying something new. You always have to remember that the body is constantly striving for efficiency. The longer you do the same thing, the better the body gets at doing it. This is particularly true in bodybuilding. You have to not only push your limits to breakthrough these plateaus and make gains, but you also have to switch things up to keep your body from adapting to a routine. Don’t be afraid to try new things. There are so many incredible athletes and bodybuilders out there today, if you pay attention when they speak about their training variations, you'll quickly find that ideas can come from...

Today It's Absolutely All About The Team

Those around you can have a huge impact on your success. Back in the day, success was pretty much a one man show. If you buckled down, focussed, worked hard and produced you'd more than likely do pretty well for yourself. This was just as true in business as it was in bodybuilding. No matter how you sliced it, hard work ruled the day. Unlike most pros today, I never had a coach or a “guru” for all of my bodybuilding career. For obvious reasons, I don't necessarily recommend it these days, but, back then, it was just the way it was for me and a lot of guys with whom l competed. Bodybuilding was very much a solo sport  -  a team of one. That went for our side gigs too. Many of us sold our own tee shirts, or training programs, videos, straps, wraps, belts, posters.... no matter...

Keep A Fitness Journal

People always ask me about keeping a fitness journal and do I recommend keeping on for bodybuilding. My answer is always the same -sometime, many years from now, you might want to look back and see exactly what you were doing today. This is incredibly important if you've hit a training plateau. That's why keeping a fitness journal is invaluable –it lets you look back and see the last thing that worked –or didn't work.Relying on your memory is not sustainable. You have to keep a journal. When it comes to bodybuilding this is really critical. The reason why is the actual nature of bodybuilding as a sport. We off season bodybuilding and then pre contest bodybuilding. Bodybuilders fluctuate between the two seasons constantly. A successful 16 –18 week bodybuilding contest prep incorporates so many variable and potential training plateaus you cannot possibly rely on your memory to dial yourself...

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