Sylvester Stallone Shares More Behind-the-Scenes Pics and Videos From ‘Rambo 5’
https://ift.tt/2AsOgQe Rambo 5 is actually happening. After years of news and rumors, the fifth installment in the series is now well into production, with Sylvester Stallone taking on an older and more grizzled version of the character he brought to life well over 35 years ago. While we haven’t gotten a trailer yet, Sly has been incredibly open about the film’s production process, revealing plenty of behind-the-scenes photos of the sets and costumes featured in the movie. And like clockwork, the actor’s Instagram giveth even more details about the movie. Below you’ll find everything from a pic of director Adrian Grunberg setting up a shot for the movie to Stallone riding a horse (likely in preparation for an upcoming scene) and hanging out in his "man cave." You’ll also see Stallone’s new jacket, emblazoned with the Rambo logo on the back (we dobut it'll be used in the movie, unless Rambo is taking an even less subtle approach to warfare than usual). Outside of the vague notion that the movie will somehow deal with a Mexican cartel, there’s very little known about the plot of the film. But, there’s a decidedly Logan-esque look and feel to it all, right? Check out some of the latest posts from Stallone’s Instagram below:
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 25, 2018 at 11:57AM
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How to Keep Your Shoulders Healthy and Pain-Free at Any Age
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Per Bernal
The ProblemChest and delt training are wrecking your shoulder joints, but you still want to be able to press decent weight without going under the knife. The SolutionIf your shoulders are killing you, go see an orthopedic doctor and have him or her rule out surgery (hopefully). Then start addressing the problem instead of ignoring it. Trainer Craig Hysell offers these simple strategies: Prehad With Bands:The opposite of rehab, the goal here is to prevent a serious injury before it occurs. Hysell is big on elastic band moves to isolate, strengthen, and prime the muscles surrounding the shoulders—particularly on the often neglected posterior side. The best time to prehab is during your warmup. One of Hysell’s favorite prehab moves is the band pull-apart (shown below). Three times a week, perform two to three sets of 20 to 30 reps of them. Face-pulls with either bands or cables are another great prehab move. [RELATED1] Do Mobility Work:Tight shoulders are injury-prone shoulders. Being flexible is important, but true mobility involves being strong, balanced, and stable through the entire range of motion. Hysell suggests doing shoulder-mobility work three times a week, utilizing a multiplane routine like Kelly Starrett’s Simple Five Way Shoulder. Take a barbell hiatus:Barbell presses lock your forearms into a pronated position, which can lead to shoulder-joint stress. To relieve the strain, temporarily nix barbell presses from your training. Use only dumbbells for chest and shoulder work, and perform chinups rather than pullups. Also, use lighter weights at higher reps to build stability and muscle. “Try it for two months,” Hysell suggests. “You’ll feel better.” The Exercise Above: Band pull-apart How to: Grab a band with a shoulder-width grip. Squeeze your shoulder blades together and pull until arms form a T. [RELATED2]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 25, 2018 at 11:15AM
Watch: College Football Player Squats More Than Triple His Weight
https://ift.tt/2yyXWr0 Purdue University’s Rondale Moore is an absolute stud on and off the field. Despite his limited physical stature, he’s wreaked havoc through six of his first seven games. Moore is a freshman wide receiver, and in the offseason, he posted this incredible squat personal record of 600 pounds at the time of the video.
His dedication to his body in the offseason has paid off all throughout the regular season, especially against Ohio State. The speedy receiver racked up nearly 200 all-purpose yards in the blowout victory. Moore pitches in on special teams as well, serving as the kick and punt returner. Moore is reminiscent of NFL star Tyreek Hill who has a similar frame and play style. Catch the speedy freshman on the field again on ESPN on Saturday against the Michigan State Spartans. [RELATED1] [RELATED2]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 25, 2018 at 10:54AM
Badass Guitarist Nita Strauss Talks On-the-Go Fitness, Sobriety, and Her Upcoming Album
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Samuel Lathrop
Nita Strauss is far from your average fitness enthusiast. The badass guitarist has been touring for 16 years and has been hitting the stage with rock legend Alice Cooper for over four years. It’s no secret that tour life can be hectic, and it doesn’t exactly facilitate healthy living—which makes it all the more impressive that Strauss managed tolose 50 pounds and get sober while on tour back in 2015. Over three years later, she’s fitter than ever, and she’s made serious gains in another department: her solo career. Strauss’s first solo album, Controlled Chaos, is set for release on November 16, and it’s safe to call the album and solo tour much-anticipated, considering Strauss's fans blew her Kickstarter campaign goal out of the water. Her initial $20,000 goal for the album wasn’t just met, it was funded 800%. Strauss also played WWE Superstar Shinsuke Nakamura out to the ring at Wrestlemania, and we doubt her well-received involvement with the WWE will end there. Despite her packed schedule and constant traveling, Strauss stays in killer shape and sticks to her nutrition goals. We got her on the phone to discuss her new album, on-the-go fitness tips, and adhering to adiet plan while living the tour life. M&F: First off, what motivated you to start prioritizing fitness a few years back? STRAUSS: I'm 31 years old. I've been touring since the age of 15, and over the years it takes so much wear and tear on your body. Around age 28, I made that switch because I realized my body wasn't recovering the way that it had. I know it's only going to get more and more difficult as time progresses, and I was seeing all the effects of the unhealthy lifestyle—the alcohol, the junk food, traveling all the time, constantly being on airplanes and tour buses, and playing six or seven shows a week. If you don't take care of your body, your body will break down fast. So in September of 2015, I really decided to make that change and put myself first. When you made your lifestyle changes in 2015, you lost 50 pounds while touring. Was that on purpose or was weight loss was just a side effect of getting fitter? It was a little bit of both. I think a big part of it was coming off alcohol. Until you cut it out, you don't realize there are so many people on tour who are sober and don't feel the need to have that crutch every day. I was not a super social kid and I didn't have the easiest time making friends. But when I started playing in bands, everyone would just have a couple beers at rehearsal, at the shows, or whatever, and alcohol is a great equalizer. It's a great way to make friends and interact with people. When I cut alcohol out, I think my body was just like, "Oh, thank you." We were on tour with Mötley Crüe at the time so everyone warned me, "Oh, those guys are crazy. They party so much." But it was actually Nikki Sixx that when I first got sober I came to him like, "Hey, do you have any tips for me? Do you have anything?" He gave me some great reading materials and all this different stuff that was really, really helpful. The important thing to remember is you control you. Nothing else can control you. No substance, no liquid, nothing can control you but yourself. Once you make that change and you see all the positive effects that go on in your life, you won’t go back. What are your personal hacks when it comes to living a healthier lifestyle while touring? How did you learn to make time for it? The first thing I did was switch my going out to the bar after the show to getting up early for the gym. If you make yourself get up at six o'clock in the morning to go to the gym a few times, you'll find it very easy to go to bed at nine. Getting meal delivery was also a huge catalyst. I've been eating Trifecta foods for about a year now on tour and that has been the real game changer. When you're on the go all the time, having a healthy option is amazing because if you have to seek out food, it's easy to say, "Well, there's a pizza place or there's Subway right across the street. I might as well just get it because it's there." But if you have healthy food already there in the fridge, it's very easy to make that healthier choice. [RELATED1] What’s your diet strategy on the road? I've been intermittent fasting for about eight months, maybe a year. I absolutely love it because if all you know that all you're getting is water then it's easy to stay on a diet. I love chips and candy and almonds and cashews—anything that I can munch throughout the day, and that's been my downfall for a long time in my fitness journey. Unless you're really diligent about whatever you're using to track your macros, you don't think about that handful of cashews and what it adds to your daily calorie count. I don't eat after 8:00 p.m., so when I get off stage around 10, all I'll have is water, and I'll take BCAAs throughout the show too. That'll keep me satiated throughout the show and the evening. I think it's really all about mindset. If you have the mindset of, "I'm going to try not to eat," then you're already setting yourself up for a possibility of snacking. But if you have the mindset of, "I don't eat after eight and this is just how my life is," if you don't give yourself that option, then it's easy. It's as much of a part of life as going to sleep and waking up. Are there any difficulties there when it comes to traveling? One thing that’s challenging is going between time zones. Sometimes I'll go to sleep in Japan and I'll wake up and get on a flight to the U.S. and it’s like, "Wait a second, it's noon here but it's four o'clock in the morning where I just was." My strategy is to go by the time zone that you're in. It might mean being a little hungry, or it might mean eating when you're not all that hungry, but it's especially amazing for jet lag. My two little hacks for jet lag are staying with intermittent fasting in the time zone I’m in and getting a workout in as soon as I get to whatever city I'm in. That will cure any jet lag that you have because after a good workout, you're tired enough to go to sleep. [RELATED2] What does your workout regimen look like? Is it more heavy lifting or cardio? I lift five days a week. Another huge game changer for my fitness routine was my trainers—Ingrid Romero and her husband Joe from Team Edge. I send them progress pictures every two weeks, and they adjust my routine based on how my body is responding. That’s huge because anybody can follow a workout, and I've been following workouts for years—you can just grab one out of a magazine and go. That's amazing for when you just need a quick one to do, but nothing beats personalized coaching. Do you have any go-to exercises for if you can't get to the gym and you're just going to do something body-weight or quick? Oh, yeah. I have the DDP Yoga app on my phone and you don't need any equipment for that. When I do my own tours, there's no hotels, no gym, nothing. We do this in the parking lot and it's really easy, there's no equipment needed. I also carry resistance bands with me, and you can get a great workout in with resistance bands. Another app called Instant Fitness also has some really great bodyweight exercises in it that I love. What spurred you to work on the solo album, Controlled Chaos, that you're about to release? I've been touring for 16 years now, and the majority of it was spent playing other people's music. It's not that I'm not extremely grateful for this career—I wouldn't trade it for anything and I love what I do. But I still have that itch to make my own music, tell my own story, and write my own songs. We had a few months off from the Alice Cooper tour this past summer, which was a blessing in disguise. As a working musician, when you find out you have several months off, your first response is panic. But it became a real blessing because I was able to make my solo record, Controlled Chaos. And that is something I've been dying to do for a really long time. [RELATED3] You also played out Shinsuke Nakamura at Wrestlemania. How did you get involved with the WWE? My manager, Josh, has this big vision, and when he gets something in his head, he just hammers away at it until it happens. He had this idea of me working with WWE and once he has an idea in his head, he just moves forward and kicks down doors. If one door doesn't open, he kicks down the next one. He got in touch with WWE and we got confirmed for Wrestlemania—I think it was less than two weeks before the event—and ever since then, we've just had a really strong relationship with WWE. There’s more to come on that. Both fitness and music were largely male-dominated realms for a long time. What was it like to break into that scene and become a badass female force? I think it's the time of the female to rise. If you look up, anything from NASCAR, to mixed martial arts, to WWE, to every male-dominated field, there are now women rising and becoming more respected. Not that there weren't always women in these fields, but now the girls are rising up to play with the big boys and saying, "Yeah, I can squat the same as you, I can deadlift the same as you, and I can play as many notes on the guitar as you, and I can drive the truck as fast as you," and it's amazing to be a part of that revolution. Follow Strauss on Instagram at @hurricanenita, and check out her website to pre-order her upcoming album and pick up some merch. Controlled Chaos drops on November 16. [RELATED4]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 25, 2018 at 08:32AM
HIRT for Hypertrophy
https://ift.tt/2D5bxtY While working with Pavel Tsatsouline on endurance protocols (e.g., Hybrid Power Conditioning Program, StrongFirst for Crossfit, HIRT), we discovered some interesting side effects of some of the high-intensity repeat (HIRT) protocols. The right amount of acid buildup led to increases in hypertrophy and fat loss, while also increasing endurance. In this article, I will lay out some of the secrets to building functional muscle. The type of muscle that is like the lean striated muscle of leopards not plumped up chicken breasts filled with water.
In a recent article, I laid out reasons to avoid doing too much work in the glycolytic (the burn) system. The focus was on building up the alactic (quick energy system) and aerobic (long and slow) systems, so the glycolytic system is not needed as much. Verkhoshansky found that Soviet sprinters could make greater gains with this antiglycolytic training. Imagine doing a high-intensity workout without as much burn because your aerobic system is more efficient. These types of programs take patience and perseverance as you have to hold off the throttle. The patience pays off in the long-rung with a much more explosive and efficient system.
In playing with the work and rest intervals, we found one system tended to build muscle fast. We heard ‘complaints’ from male and female participants that their clothing did not fit as well. Shoulders grew bigger, arms were leaner, and waists grew smaller. I would not recommend this program for the long-term, as the general HIRT protocol is probably best (and it will maintain the gains from this program). Too much of a good thing may limit its benefits. However, this hypertrophy program can be used twice a year to build a beach body or whatever body composition goal you are after.
The MechanismsI will try to lay out the mechanisms simply in this article. If you want a deeper dive, you can attend the All-Terrain Conditioning seminar on this topic. As mentioned above, we want to build the aerobic system so that we can replace our ATP stores as efficiently as possible. We also want to build the alactic system so we can be explosive and strong. Using the glycolytic system should be minimized because long-term overuse of it can cause oxidative stress and damage to our health. 1, 2
Short-term use of the glycolytic system leads to healthy adaptations. Our response to the stress might be one reason that high-intensity programs are quite successful initially. After a while, we start to lose the adaptive effect and the stressor effects build-up. If we follow HIRT principles, we can minimize long-term damage by letting the aerobic system clean up the mess made by the glycolytic system. Thus, we are going to push the glycolytic system to the max and then wait 10 minutes to use it again. The acidic environment created by the glycolytic system allows us to maximally utilize the hormone system to create body composition changes, while the long rest periods allow us to clean up the acid build-up.
The ProgramFor this program, we are going to use kettlebell swings and presses. We could substitute fast bodyweight squats in for the swings, but your squat form must be great before you do them fast. Heavy sled pushes or hill sprints are a better alternative if you can’t do swings.
Here are the basics:
1. The burn. Complete 25 heavy kettlebell swings (40-48kg for strong gentlemen; 20-24kg for strong ladies). These swings should be as powerful as possible. You don’t want to lose form or think about having to do another set. Each set should be thought of as a fight to the end. Once completed shake it off for a minute or two before starting the exercises you do in your ‘rest’ period.
2. Ten minutes of rest. Between sets of swings, you will do presses. You want your presses to be crisp and powerful. Please don’t grind out your last rep. Leave a rep in the tank on each set. Try to do three sets in that ten minutes:
Do this program three days a week. On other training days, you can weight train with squats and pull-ups if doing swings and presses. We could think of four basic sections of the body to train: 1) upper body pushes, 2) upper body pulls, 3) lower body squats, and 4) lower body pulls (e.g., deadlifts or swings).
You will want to use the above hypertrophy program with one upper and one lower body choice. On alternate days, train the other body movements normally. If you are an endurance athlete, you can train long slow distances. Please avoid other glycolytic (the burn) types of exercises while on this program.
Maintain this program for six weeks. Alternate between it and traditional HIRT training to maintain your gains and to keep progressing.
References: 1. Lo, M.-C., Lu, C.-I., Chen, M.-H., Chen, C.-D., Lee, H.-M., & Kao, S.-H. (2010). Glycoxidative stress-induced mitophagy modulates mitochondrial fates. Annals of the New York Academy of Sciences, 1201, 1–7. 2. López-Lluch, G., Irusta, P. M., Navas, P., & de Cabo, R. (2008). Mitochondrial biogenesis and healthy aging. Experimental Gerontology, 43(9), 813–819.
Fitness via Breaking Muscle https://ift.tt/1hdUh1E October 25, 2018 at 08:03AM
M&F Raw 2.0: Cardio Acceleration vs. Steady-State Cardio
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Which of these cardio training styles will get you burning fat faster? Dr. Jim Stoppani has the inside scoop.
Steady-state cardio or cardio acceleration? In this episode of M&F Raw 2.0, Dr. Jim Stoppani explains the difference between these two types of cardio training and which one is better for getting your body into that ideal fat-burning zone. One is the key to getting better results in less time—which one do you think it is? Watch more M&F Raw 2.0 >>
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 24, 2018 at 02:18PM
M&F Raw 2.0: Reverse-Grip Bench Press
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It's the best exercise for developing your upper pecs. Learn how to do it safely and effectively.
The reverse-grip bench press is hands-down the best exercise for building bigger upper pecs; it increases upper pec involvement versus a standard-grip bench press by 30 percent. Dr. Jim Stoppani explains the three key steps to properly and safely executing this move to reap all the pec-blasting benefits. Watch more M&F Raw 2.0 >>
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 24, 2018 at 02:18PM
WATCH: Chris Bumstead Trains Shoulders with Teen Bodybuilder
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The classic physique shares his top tips with teen contest winner.
It's not easy to hold your own when you're training with IFBB bodybuilding pro and MHP athlete Chris Bumstead (especially when he's casually pressing 120-lb. dummbells), but teen bodybuilder contest winner Trevor Behney stepped up to the challange. Watch the two competitiors as they take on a gruelling shoulder workout and share stories about what made them get into workoing out. Plus get firsthand advice about training and the best moves to get Chris's massive shoulders from Chris himself. Get more training tips from Physique Phenom Chris Bumstead >>
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 24, 2018 at 02:11PM
Watch 4-Time World’s Strongest Man Brian Shaw Eat Multiple Pizzas
https://ift.tt/2O5yyy5 Whether he’s deadlifting or lifting a stone, Brian Shaw takes everything to the max—and his cheat meals are no different. He’s taken down a 7-pound burrito and 14,000 calories worth of Chick-Fil-A with ease. And just this week, Shaw, alongside 2009 England’s Strongest Man winner Terry Hollands, tackled 10,000 calories worth of pizza. What’s so mystifying about watching Shaw and his fellow bulked-up brethren eat large quantities of food? We’re not sure. But while our inner fat kid finds this video truly aspirational, we suggest sticking to your normal cheat meal and skipping the calorie-palooza that Shaw inhales. Still—enjoy the video below.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 24, 2018 at 01:57PM
Ronnie Coleman Updates His Health: "I Don't Know If I'll Be Able to Walk"
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Marc Pfitzenreuter / Getty
Legendary bodybuilder and eight-time Mr. Olympia Ronnie Coleman used to be known for his insanely heavy lifts. While most bodybuilders opt for lighter weights than a powerlifter would go for, Coleman pushed his body to its limits with his incredible feats of strength—take these 800-pound squats, for example. All that heavy lifting takes a toll on the body, as Coleman later found out. Since his Mr. Olympia reign came to an end in 2006, he's had multiple surgeries—including three back surgeries in 2018 alone. He recently took to Instagram to share apositive post-surgery update, and even hit the gym for a light session just two weeks later. But it seems Coleman's recovery isn't quite going as expected. In a recent interview with Muscular Development, he expressed doubt that he'll ever recover 100%. "I don't know if I'll be able to walk," he said in the video. "But I'll give it my best shot." Coleman also revealed that the last three surgeries he's had total nearly $2 million in work. We wish him the best and hope he recovers fully. On October 13, Coleman hit a positive milestone: he took to Instagram to thank fans in the wake of his YouTube channel hitting 500,000 subscribers. He's been sharing some of his favorite throwback videos to celebrate the occasion, including his famous 800-pound squats. Check them out below.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz October 24, 2018 at 01:21PM |
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