Phil Heath Is Officially Out of the 2019 Olympia
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Per Bernal / M+F Magazine
With the Olympia quickly approaching, there's been seemingly endless discussion about seven-time champ Phil Heath. After his shocking loss last year, it wasn't clear whether or not Heath would take the stage in an effort to reclaim the Sandow in 2019. Now, fans have the definitive answer from the man himself: "The Gift" is sitting the 2019 Olympia out. "I'm thankful to finally announce that I am not competing at this year's 2019 Mr. Olympia contest," Heath told Muscular Development online editor Ron Harris in an interview ahead of the magazine's October issue. "As many people have known me throughout my career to compete at our sport's biggest event, I am sitting this one out as I continue to work on other projects inside and outside of bodybuilding." Heath clarified that he hasn't stopped training, just that he's chosen to skip the Olympia. Check out the full video here: The throne is wide open this year, and many fans wondered if Heath would try to reclaim it. But that's a pretty solid answer, and he seems sure that he's making the right choice. He even took to Instagram shortly after the news broke to reassure fans that he's not done just yet.
If you're not caught up with this year's top competitors in the contest Heath dominated for so many years, check out our top predictions here.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 6, 2019 at 03:54PM
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Brandon Curry Pulled A Cable Machine Onto Himself While Training
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Chris Nicoll / M+F Magazine
Earlier this week, Mr. Olympia contender Brandon Curry nearly got crushed by a cable machine during a set of overhead triceps extensions. According to Curry, he was lifting the entire stack and, due to how far away he was standing, pulled the stack too high and forced the machine on top of him. To make matters worse, the machine forced him into a barbell rack, trapping him. Check out the video from Curry’s Instagram below:
Luckily, Curry walked away with minimal damage. “Thank God I walked away uninjured just a bump and scrap,” Curry wrote in the post. “Life is uncertain. Things can be going great one second and not so great the other. God is always in control of it all and what can be seen as bad is often for our good.” At the 2018 Mr. Olympia, Curry established himself as a top contender with a top-five placing. This year, he has a good shot at not just cracking the top three, but even winning the Sandow. And given that Curry lifted so much weight he toppled the cable pulley, it seems as though he’s hitting the gym hard.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 6, 2019 at 02:22PM
Bulletproof Your Grip Strength
https://ift.tt/34vaiOY Though your impetus to improve your grip strength might be as simple as wanting to be able to stay on the pull-up bar longer during a conditioning workout, science says grip strength might even be more important than just for gaining serious pull-up prowess.
A 2018 study published in the British Medical Journal looked at more than half a million people from 17 different countries around the world and determined that grip strength—which they measured through a handgrip dynamometer—was a better predictor of how long a person would live than looking at their blood pressure.
Specifically, for each 5kg decrease in grip strength, the study found the participant to be 17 percent more likely to die from cardiovascular complications, 7 percent more likely to succumb to a heart attack, and 9 percent more likely to have a stroke.
Whether you take this study seriously or not, grip strength is important. It is critical for day-to-day activities like grocery shopping, and also for success in the gym.
So, if you find yourself feeling like your grip gives out before your strength or muscular endurance fatigues, it’s worth devoting some time to improving it.
Below are two ways to test your grip strength and three exercises to include in your training plan to improve it.
Grip Strength Test 1: Dead Hang HoldHow long can you hold from a pull-up bar until your forearms start burning, or your grip gives out and you peel right off?
Grip Strength Test 2: Farmer CarryCan you farmer carry with your body weight (50 percent in each hand) for 50 meters without stopping?
If not, work toward the goal of a bodyweight farmer carry by including the following three exercises in your training plan.
Grip Strength Exercise 1: Farmer Carry HoldWith a kettlebell or dumbbell in each hand, stand with perfect posture with the weights in the farmer carry position for 1 minute.
Grip Strength Exercise 2: Plate Pinch Hold or WalkDo the same as above holding on to 15-25lb plates, or even two if you can manage it. You can also do these as a walking plate pinch.
Grip Strength Exercise 3: Dumbbell Head HoldPlace two DBs on their ends and pick them up by their head. Hold a farmer carry position this way.
Bonus Grip Exercise: Towel Chin-UpsThis one is a fairly higher level movement, but if you have the strength, toss a towel over the bar and hold onto the towel as you pull your chin over the bar into a pull-up. This movement is demonstrated here as part of the Breaking Muscle Movement Library.
• Work up to 3 to 5 sets of a rep range that’s appropriate for your strength level.
Fitness via Breaking Muscle https://ift.tt/1hdUh1E September 6, 2019 at 10:38AM
The Gain Without Pain Workout
https://ift.tt/2UxStKw Everybody is familiar with this expression. But if you suffer discomfort during a shoulder workout, it could spell trouble. What starts as a twinge can soon get worse, yet many gymgoers ignore it until the pain becomes intolerable. It’s a familiar tale. Shoulder injuries are among the most common in the gym and often require lengthy rehabilitation or surgery. Well-intentioned but harmful advice often makes matters worse. The bottom line is that the shoulder is a complex joint. It’s worth taking time to learn the basics and following the steps necessary to prevent your gains from being compromised by injury. The shoulder is the most flexible joint in the body, but the flip side is, it’s also one of the less stable. I say “joint,” but it is not actually a single joint. It is the articulation between the head of the humerus bone on the upper arm and the glenoid fossa socket on the shoulder. It’s often likened to a golf ball resting on a rather large tee. The joint is designed for maximum mobility to allow a broad spectrum of upper-body movement, but this inherent instability is at the root of many problems. The rotator cuff is crucial because it stabilizes the shoulder. Most shoulder injuries affect the rotator cuff, and the purpose of most rehab work is to strengthen it. The rotator cuff consists of four muscles that can be remembered by the acronym SITS: supraspinatus, infra-spinatus, teres minor, and subscapularis. These muscles originate from different parts of the scapula (shoulder blade) and insert into the humeral head, converging together into a tendinous “cuff ” around the joint. Problems usually occur when tight internal shoulder rotators pull the humeral head forward and inward. If the external shoulder rotators are weak, they are unable to counteract this force, and this leads to pain in the rotator cuff. Although the pain is felt in the shoulder, the root of the problem is usually more widespread. The chest, back, and biceps muscles all traverse the shoulders, so every upper-body workout activates the rotator cuff to some extent. Unfortunately, many of the exercises we do for these body parts cause internal shoulder rotation. There is a mismatch between the internal and external shoulder rotators. Guys who hammer their pecs and lats are potentially storing up problems by overtraining their internal rotators and neglecting their external rotators. SEE ALSO: 10 Tricks for Bigger, Healthier Shoulders Evidence1. Studies testing the rotator cuff strength of patients with shoulder impingement syndrome consistently show muscular imbalances between external rotator and internal rotator muscles of the injured shoulder. 2. Significant decreases in electrical activity in the supraspinatus and infra- spinatus rotator cuff muscles were found in subjects with shoulder impingement syndrome compared with uninjured subjects. 3. A number of studies have measured the strength ratio of the external rotators and internal rotators in healthy uninjured subjects. They report that one should be at least 60 to 70% as strong as the corre- sponding muscle group. So if your inter- nal rotators can lift a weight of 10 pounds, your external rotators should be able to pull a weight of between 6.5 and 7.5 pounds to prevent muscular imbalances.
Golden Rules1. Do not ignore shoulder pain. Training through it will lead to more serious injury, which will require longer and more invasive treatment. If you experience pain, incorporate rest and a modification period into your program to keep the muscles from grating and teach them how to be exercised safely. 2. Be wary of exercises that require excessive internal rotation of the shoulder, such as front raises, lateral raises with thumbs down, and upright rows. These moves put the supraspinatus muscle in a potentially compromised position. 3. Strengthen your middle and lower trapezius and rhomboids to increase shoulder blade stability. Try reverse flyes with straight elbows to hit the middle traps. 4. Keep external rotators strong and internal rotator muscles flexible to avoid a poor internal/external strength ratio, which results in the humeral head pulling forward. Regular stretching after workouts helps. SEE ALSO: Lift Doctor: Rotator Cuff Strength & Protection Try This WorkoutIf you search for rotator cuff exercises on the Internet, a plethora of generic moves appears. The exer- cises here don’t cover everything, but they are the most effective moves for guys looking to improve their range of motion and the strength of their rotator cuff and scapula. The rotator cuff is composed of a similar number of slow- and fast- twitch muscle fibers, so your aim should be to increase muscular endurance, and you should vary the tempo. Resist the urge to go heavy: This program is about preventing injury rather than hypertrophy, so it’s a short-term measure that will allow you to gain without pain afterward. Incorporate the following exercises into your routine for four weeks. They will greatly increase your chances of avoiding injury and allow you to blast your delts safely in the months to follow. In Weeks 1 and 2, do 3 x 30 reps and adopt a slow tempo of 3 seconds up, 3 seconds hold, 3 seconds down. In Weeks 3 and 4, do 4 x 20 reps, adopting a fast tempo of 1 second up, 0 second hold, and 2 seconds down.
1. Reverse Pallof PressOBJECTIVE: To isolate activation of the rotator cuff muscles and avoid unwanted contractions of the deltoids. 2. Step-Away Isometric CuffOBJECTIVE: To help the infraspinatus and the teres minor muscles contract in isolation of the deltoids, which is a key component of shoulder stability. 3. Plank With Ventral External RotationOBJECTIVE: A strong core is a key component of good shoulder function, so simultaneously performing a plank with a rotator cuff exercise is doubly beneficial. 4. Landmine PressOBJECTIVE: To strengthen the rotator cuff. It provides a better angle for shoulder pressing than overhead presses due to the neutral grip. 5. Overhead WindmillOBJECTIVE: To stabilize the scapula by making the body work around the stable arm and shoulder rather than the shoulder moving on the stable body (as in traditional shoulder presses). This works the shoulder in a different way by challenging the rotator cuff to constantly activate and stabilize. 6. Bosu PushupOBJECTIVE: This staple exercise of shoulder rehabilitation programs improves control of the scapula. Graham Burne has bachelor of science degrees in physiotherapy and sports science. He is a clinical specialist and physiotherapist working in the U.K.’s National Health Service, private practice, and elite sport. He is the clinical director of wholelifephysio.com. For more information, visit kxlife.co.uk. SEE ALSO: Essential Moves for Strength Training
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 5, 2019 at 06:31PM
Gain without Pain
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Photos: The Strongest Woman in the World 2019
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5 Accessory Moves To Build a Better Deadlift With The Muscle Doc
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Dr. Jordan Shallow brings your deadlift back to life.
Dr. Jordan Shallow
Take some pointers from movement specialist Dr. Jordan Shallow to improve on the all-encompassing deadlift. The deadlift is an essential exercise to build total-body strength, pack on slabs of muscle, and sculpt an awesome physique.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 5, 2019 at 04:02PM
Pete Pisani, F45’s Global Performance Director, is Aiming to Make You Look and Feel Great
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Courtesy of F45
For some, the thought of group fitness conjures visions of jazzercise and Zumba. But these days, group fitness isn’t what it used to be, and there may be no better proof than F45 Training. Short for Functional 45, the Australia-born group fitness franchise centers its workouts on circuit-style strength training and HIIT workouts that would have even the fittest athlete dripping sweat by the halfway mark of any given 45-minute routine. To find out how the training method caters to everyone, we tapped Pete Pisani, F45’s Global Performance Director. What goes into programming workouts for F45? We noticed a major flaw in most group fitness studios—a lack of true strength training—and worked to address it. Functional movement combined with strength training and high-intensity cardio sessions keeps members looking and feeling their best. How do trainers ensure that F45 workouts are adaptable to every client's fitness level? They are designed to encourage members to push their limits, keeping in mind that everyone has different goals and abilities. Everything we do in our studios is scalable, with regressions and progressions to ensure that the degree of difficulty matches the skill level of the member. What can total newbies expect from an F45 workout? If you’re new to fitness and F45, expect a smile and warm welcome from a certified trainer right when you walk through the doors. We pride ourselves on creating a welcoming and inclusive atmosphere for everyone. All sessions are also time-based, so it’s up to our clients to move as fast or slow as they choose during a designated work period. What goals can F45 help people reach? Our primary focus is on the everyday person who has 45 minutes to spare and wants to invest those minutes back into his or her own health. Our emphasis on functional movement, plyometrics, and high-intensity interval training also makes F45 an ideal program for building athletic endurance and fast-twitch muscle fibers. [RELATED1]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 5, 2019 at 02:58PM
J.L. Holdsworth Talks Single-Sport vs. Multisport Athletes and Reflexive Performance Reset
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We sit down to discuss the benefits of refreshing your body’s harmful compensation patterns, and the benefits for multisport athletes.
This week on the Muscle and Fitness Podcast, M&F executive editor Zack Zeigler (@zraz) and celebrity trainer Don Saladino (@donsaladino) speak with former powerlifter and professional sports consultant J.L. Holdsworth (coach_jl) and dive into the benefits of Reflexive Performance Reset (RPR), his program designed to refresh your body’s harmful compensation patterns. Holdsworth also discusses the infinite athletic benefits of allowing your child to play multiple sports, and overcoming anger issues.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 5, 2019 at 01:46PM
Watch: 8-Time Mr. Olympia Ronnie Coleman Blasts His Biceps
https://ift.tt/2UBJGHF Ronnie Coleman is on a mission to hulk up his already huge biceps, declaring on Instagram that his guns seem to be shrinking. The eight-time Mr. Olympia’s arms are widely considered some of the best, if not the best, ever to appear on a bodybuilding stage, but he says they're not what they used to be. “Still trying to get these little arms a little bigger. Seems the older I get the smaller they get,” he wrote on Instagram. “Oh well that just means I have to work a little bit harder which I am up to the task.” Watch The King bang out some single-arm preacher cable curls here:
We’re not sure just how much bigger Coleman’s biceps can get, but it's no question that he knows how to build muscle better than pretty much anyone else. His war against Father Time is nothing new. Coleman is recovering from multiple spinal surgeries and late last year was told he might never walk again. Yet against medical advice, he continued to train in an effort to prevent muscle atrophy—though it would take quite a while for those muscles to disappear. He did take a six-month hiatus from working out until his doctor gave him the OK to hit the weights again. Despite the setbacks, he recently declared that he’d rather work out than eat or sleep, even after doctors and fans urged him to ease up in the gym. He wasted no time getting back into it once he was cleared by his doctor, and he's been posting training videos over the past few weeks to keep fans updated. Coleman often receives plenty of love from his social media followers, but you may soon have the chance to show your appreciation to him in person. He’ll be at the 2019 Mr. Olympia to promote his autobiography, Yeah Buddy. Buy your tickets soon to meet him and his huge biceps at the Expo Stage on Friday, Sept. 13, at 3:30 p.m.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 5, 2019 at 01:25PM |
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