11 Ways to Improve Your Bench Press
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Making This Year Your Year to Compete
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By teaming up with others we can achieve our potential, learn from one another, and build upon the skills we share.
Recently I was inspired by one of my clients, Jovanni. He had originally had a goal to lose weight and maintain his health, but after a three month program of about three sessions per week Jovanni hit a personal record of 143.2kg (about 315lbs) on his back squat, 61.4 kg (135lbs) on his overhead press, and 111.4 kg (245lbs) on his deadlift. Enthused by his progress, he expressed his desire compete in USA Weightlifting. In a bustling gym, I gave him a hug and lifted him off his feet. He’d been battling high blood pressure and type II diabetes before meeting me. Fitness via Breaking Muscle http://bit.ly/1GxgPEe January 29, 2019 at 01:23PM
This 72-year-old is More Badass Than You, Deal With it
http://bit.ly/2TlDhPg Fitness via Muscle & Fitness http://bit.ly/2zjtGBz January 29, 2019 at 01:08PM
The Rock Posts From the Set of 'Hobbs and Shaw' with Roman Reigns
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Dwayne “The Rock” Johnson took to Instagram to post some pictures from the set of his upcoming film Hobbs and Shaw, a spinoff of the Fast and Furious franchise. The posts included shots of WWE star Roman Reigns, The Rock’s IRL cousin, who will be playing one of U.S. Diplomatic Security Agent Luke Hobbs’s four brothers.
The film features The Rock’s Hobbs teaming up with Jason Statham’s assassin Deckard Shaw in Western Samoa, where the Hobbs family owns and operates “Hobbs Customs” auto-shop. For anyone who is a fan of the Fast and Furious franchise, the stills Johnson has been uploading to Instagram have been pretty epic. This film is significant to Johnson and Reigns for a few reasons. Not only does it give them a chance to connect to their shared Samoan heritage, Reigns is currently recovering from leukemia. In a comment on an Instagram post, Johnson wrote of Reigns's progress.
We’re excited to see more progress pics as filming continues. Hobbs and Shaw is set to hit theaters August 2.[RELATED1]
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz January 29, 2019 at 11:00AM
The Simple, 2-Week Clean-Eating Meal Plan for Better Health
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The Top 5 Reasons You Keep Getting Injured
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz January 29, 2019 at 08:38AM Arnold Schwarzenegger's Son Is Following in His Footsteps and We Can't Wait to See Where He Goes1/28/2019
Arnold Schwarzenegger's Son Is Following in His Footsteps, and We Can't Wait to See Where He Goes
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz January 28, 2019 at 02:12PM
9 Facts You Should Know About Tawna Eubanks McCoy
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz January 28, 2019 at 01:30PM
Georges St-Pierre Talks Crazy Diet, Pool Time, and MMA Return
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Before Conor McGregor and Ronda Rousey, there was Georges St-Pierre—the original UFC superstar whose athleticism, humble demeanor, and vicious ground-and-pound made him the hottest ticket in mixed martial arts from 2005 until his retirement in 2013. Then, after taking some time off to rehab from not one but two torn ACLs, St. Pierre returned to the Octagon in 2017 at UFC 217, moving up from 175 to 185 pounds and choking out Michael Bisping in the third round to win the middleweight belt. Though he’s unsure of when— or even if—he’ll return to MMA competition, you wouldn’t guess it based on how the guy trains. We caught up with the legend to talk about his insane diet, new style of training, and when he’ll throw down again. Training MaturitySt-Pierre used to hit the weights hard in his heyday, but he now admits he would’ve done it differently. “I used to think more is always better, but that’s not true. Smarter is better,” St-Pierre says. “Now I train in the water with Aqualogix, which I started doing when I tore my ACL the first time in 2011.” (St-Pierre suffered a second ACL tear in 2014.) He credits pool training with keeping his joints healthy while increasing his power. You can read more about St-Pierre's water training at Hydrorevolution.com. Ditching the WeightsAnother unique aspect to St-Pierre’s regimen is the absence of traditional weights. “My main training as a fighter is fighting. I can’t let my strength and conditioning compromise my main training,” he explains. “It’s been many years since I’ve lifted a weight. I do gymnastic stuff with parallel bars and rings and on the pommel horse.” The Fast TrackUnbeknownst to the general public—until recently—St-Pierre has battled with ulcerative colitis, a bowel disease that causes inflammation in the digestive tract. Certain foods can disrupt his stomach, but St-Pierre is still able to eat whatever he likes, which he credits to intermittent fasting, eating within an eight-hour window each day. “I love chocolate and want my ice cream,” St-Pierre says. “We live a life, it’s important to enjoy every moment of it.” But because he’s Georges St-Pierre—at one time considered the pound-for-pound best fighter on the planet—he takes IF one notch further. “Three times a year I fast for five days in a row, only drinking water,” he says. “You get your body into a state called autophagy, where it burns all the bad cells. It’s very good.” And if you’re wondering—yes, St-Pierre still trains every day, sometimes twice, during this time. Photo: Hydrorevolution To The LimitAsk St-Pierre what his toughest fight of all time is, and you’ll get a couple of answers: “In terms of damage, my toughest fight was with B.J. Penn, and Carlos Condit kicked me and messed up a vein in my head,” he recalls. But one fight, he says, stands out as the toughest of them all. “My fight against Thomas Denny in TKO Major League MMA. I almost passed out, I was sick when I took the fight,” St-Pierre says. “I didn’t know how to manage my energy and pushed myself so friggin’ hard trying to finish him in the first round. I felt like I was going to pass out. I told my cornerman to throw in the towel, and he said, ‘Georges, I don’t have any towels, you are going to die in that octagon,’ and I said, ‘Eff you, you’re not really my friend.’ I was mad, and when they rung that bell, I turned around and beat that guy by TKO. That was my hardest fight ever.” Done for Good?“I might come back, or I might retire as well,” St-Pierre says, when asked about his career in MMA. “I don’t want to defend a belt for 10 more times. I only want big fights—fights that are good for my legacy. The more time that goes by, the more I think retirement is a good option for me. Also, I see a lot of fighters get damaged, and I don’t want to be one of these guys. The fighter is always the last to know when it’s time to stop, but I wouldn’t have a problem right now to pull the plug and live my life healthy and happy.”
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz January 28, 2019 at 12:18PM
How Much: Time, Quality, and Quantity
http://bit.ly/2DFhsVF Someone asked me a question while I was dropping in at another gym back home in Virginia recently that got me thinking: "How much time do you spend in the gym to look like that?"
It's not a bad question, and there's no simple answer because it's not one set of circumstances—it's a lifetime of circumstances.
I'm tempted to answer that question with, "as little as possible" because that's my truth now but that hasn't always been the case. I used to be addicted to training. And it really isn't true to say, "used to be addicted" because, as I'm sure you know, you never really beat an addiction. At best you learn ways to cope without resorting back to the addicted behavior.
The truth is that right now I'm bigger and stronger (and on my way to being leaner than I've ever been) all while spending the least amount of time I ever have training towards those goals. But the answer to the question isn't really "as little as possible" precisely because I've spent thousands of hours training. That's the truth and, as usual, it's much more complicated than it seems.
Mastery Is Your PursuitMastery, in any pursuit, involves seeking as much information and experience as possible. Only then will you finally have some real insight into the thing you were actually chasing all along. That's what you see out there with so many fitness professionals and former professional athletes and their "less is more" message. The thing they're mostly not telling you is that they once did much more than was strictly necessary. Most of us at this level have been through a phase like this. If some is good, then more has to be better.
Unfortunately, this isn't true.
It can be very tempting to take the advice of the jacked ex-CrossFit Games athlete advising you to do a little light lifting and a metcon and you'll end up looking just like him. But that isn't realistic. The truth is that that same guy deadlifts 575lbs, back squats 425lbs, front squats 400lbs, clean and jerks 375lbs and runs a 5:30 mile. Do you know what someone capable of all of that looks like? A jacked, insanely fit dude. The very same body many of us are chasing.
Photo by Lisa Borshard of Gym Jones
But here's the thing—do you know what it takes to actually maintain a physique like that? Not that much. Surprisingly little actually. Great nutrition, a little conditioning, and a little weightlifting. If you haven't caught on, that's the same "less is more" approach that everyone is talking about. The problem for most of us is actually getting to that body in the first place. You have to build all the underlying musculature before you can even start thinking about training at the minimum to maintain it. Unfortunately, in order to look the part, you actually have to be able to do this stuff.
The real problem with the "less is more" training approach is that it's only sufficient for basically two types of people: highly developed athletes who just want to maintain size and fitness and people who are absolutely brand new to training. For those of you looking for the appearance of those athletes (and may or may not be interested in the actual performance of those athletes), there is no getting around this simple fact: they spent years getting very strong, very powerful, and very fit. Therefore, if you want to look just like them, you have to train the way that they did and you have to eat to support it. There's no shortcut to it.
There's a caveat here—it's often difficult to really understand how big (or not big) someone is in a picture or a video. It's strange what a wide angle lens can do to a human being. It can make someone lean look absolutely gigantic. The body type I'm talking about in this article is the average CrossFit Games athlete, so someone in the 5'7"-6' range weighing 175-200lbs. Personally, it’s absolutely crazy how much 15lbs of muscle has changed the way I look in pictures. There's absolutely nothing unusual about a 5'9" guy weighing 185lbs. However, a lean, muscular 185lbs on a frame that size on film or in a video? Prepare to look gigantic.
It Depends on Your FactorsSo, as usual, the answer to the question posed at the beginning of the article is, "It depends." What are your aesthetic goals and what are you really willing to do to support those goals? If you just want to be lean then you will need to eat well, train only as much as you have to, and get some sleep. If you don't have much muscle on your small frame you will have to train a little more or a little harder and eat a little more. If you need to lose weight then you must focus on your nutrition, stop driving everywhere, and get a bike or walk more and learn how to lift weights—and be prepared to spend a lot of time on your goals. But if you want to look like a jacked, powerful, and fit person, prepare to put the years in. You don't get to skip the hard part and do the minimum. You have to build it first.
Fitness via Breaking Muscle http://bit.ly/1hdUh1E January 28, 2019 at 09:50AM |
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