Subversive Fitness: Day 247 of 360
http://ift.tt/2i0MFa1 Day 247 of 360Pendlay row: 5 x 3 @ as heavy as possible in each (minimum 85% of 2RM)
Rest as needed between sets. Although directive is as heavy as possible, sound position and a full range of motion always govern weight.
Then:
1-arm kettlebell row: 3 x 7L, 7R @ (up to) 60% of heaviest lift above
Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “3 x 5L, 5R”, it always refers to “Sets” x “Reps”.
And then, as quickly as possible:
25 Kettlebell high pull @ minimum 1/2 BW 25 Slam ball @ 15lb. W, 25lb. M 25 Jumping pull-up 25 Abmat sit-up @ 1/2 BW 25 calories Airdyne 1 minute rest 25 calories Airdyne
Take as little rest as possible. If needed, keep it short and specific (3 breaths or less). If designated weight compromises position/ execution, adjust accordingly and continue safely.
And finally, “Time under tension”:
25 Dowel partial pull-over + 25 cat/ cow stretch
Partial pull-over is active cool-down and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. The goal is opening up the upper body after a pulling/ rotation day, and improving the position for next time.
Fitness via Breaking Muscle http://ift.tt/1hdUh1E November 29, 2017 at 09:06AM
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Watch: The first trailer for 'Avengers: Infinity War' has finally arrived
http://ift.tt/2i0WHb6 It's been teased since the end of the first Avengers film five years ago, but the long-awaited battle between Marvel's superheroes and Thanos is finally happening. [RELATED1] While Thanos (Josh Brolin) has made cameos in other Marvel superhero films before, this is the first movie where "The Mad Titan" is front and center—arriving on Earth to collect the powerful Infinity Stones. What follows can only be described as a massive confrontation between Thanos' army and the entire Marvel universe. Infinity War is the first half of the two-part finale to Marvel's Phase 3 of films, with one more (currently untitled) Avengers film to arrive in 2019. This is the first Avengers film directed by the Russo brothers, who have been praised for their work on the last two Captain America films. [RELATED2] The film arrives in theaters May 4, 2018. Fitness via Men's Fitness http://ift.tt/2u0SmvI November 29, 2017 at 08:54AM
NBA Week 7 preview: 5 games, players, and storylines you absolutely can’t miss
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Matthew JussimToday
Thanksgiving is over, and in the NBA that means it’s time to start thinking about Christmas Day. Sure, that's a month away—but fans are already salivating about the matchups. This year's big holiday games include an NBA Finals rematch between the Cavaliers and Warriors; two Eastern Conference teams with young talent with the Knicks and 76ers; and a high-octane matchup between the Rockets and Thunder, two of the best offensive teams in the league. But before all that, there’s a lot of basketball to be played. [RELATED1] The standings have started to take shape, and the Boston Celtics remain the best in the NBA with an 18-4 record, powered by a 16-game winning streak from earlier in the season. Teams like the Rockets, Warriors, and Cavaliers are close behind, while the Raptors, Spurs, Pistons, and Trail Blazers have all gotten off to strong starts. [RELATED2] Can those teams keep it up this week? Here’s a look at the games, players, and storylines you need to watch this week. (All stats, records, and results are as of games through Monday, November 27) Fitness via Men's Fitness http://ift.tt/2u0SmvI November 28, 2017 at 03:34PM 'It's gonna be carnage': Tom Hardy's trainers reveal his intense MMA fighting regimen in video11/28/2017
'It's gonna be carnage': Tom Hardy's trainers reveal his intense MMA fighting regimen in video
http://ift.tt/2nab02w When Tom Hardy started preparing for Venom, he decided to push himself to the limit—just as he did for roles in movies like The Dark Knight Rises and Warrior. And that meant working out four days a week wasn’t going to cut it. So Hardy stepped up his training with MMA fighter Nathan Jones and trainer Mark Mene to five days per week. This was no elliptical machine workout, either—we're talking a bruising regimen of boxing, mixed martial arts, jiu-jitsu, and kickboxing. [RELATED1] “Most people take the easy option, but not Tom,” Jones said in a behind-the-scenes featurette of the actor's training, showing off some of the badass moves Hardy’s been learning. “There’s always room for one more session or spar; he has the right work ethic. It started with three or four days per week, then Tom wanted to do five days per week, he wanted to do double sessions—he wanted to get it right. It will be reflected in the role." Hardy is no stranger to intense workouts for film roles: In The Dark Knight Rises, Hardy gained 30lbs of muscle to play the physically intimidating Bane. For Warrior, he turned himself into a 185-lb machine to portray an imposing MMA fighter. Although Hardy will be using motion-capture technology to portray Venom (according to actor Andy Serkis), Hardy clearly wanted to get the physicality right in his training. "I'm impressed: [Tom] doesn’t class himself as an athlete, but he definitely trains like one,” Mene said in the video. “He's dealing with a guy who turns into an 8'4" beast. What the world is going to see is one of the darkest, most powerful supervillains that Marvel's ever created—it’s gonna be carnage. He's definitely going to live up to the character.” [RELATED2] Hardy's Warrior training made him plenty familiar with mixed martial arts and kickboxing, giving him a foundation to work with for Venom. Based on what Hardy’s been doing with Jones and Mene, it seems that Venom will have just as much fighting as Warrior did. “Tom’s got power, he's got that fight in him. It’s good to see someone have it,” Jones said. “He’ll live the character, and that should come across on the screen. He’s a good student—receptive, open to learning. I just give it to him, whether it’s boxing, kickboxing, or MMA, he’s open to it all. It’s not just learning the techniques, it’s also putting the combinations together, it’s learning how to deal with shots coming at you, learning how to fight. He has all that.” [RELATED3] See how Hardy is getting it done in the training featurette: Venom, directed by Ruben Fleischer, is set for an Oct. 5, 2018 release. [RELATED4] Fitness via Men's Fitness http://ift.tt/2u0SmvI November 28, 2017 at 01:13PM
Watch: Dwayne Johnson shows off his new-and-improved tattoo
http://ift.tt/2Acx8OW In August, Dwayne "The Rock" Johnson posted an in-progress photo of his latest tattoo, an update of the iconic Brahma bull on his right arm. After four sessions and 30 hours, Johnson announced this week that the tattoo was finally complete. The tattoo was done by artist (and Johnson's friend) Nikko Hurtado, and the results are visually stunning: In the aforementioned Instagram post, Johnson makes it clear that the tattoo has personal significance to him, specifically the glowing eyes of the bull skull: "Eye is the mana—the spirit and the power. It’s everything. It’s where I draw my strength from all things I love and protect. As with my Polynesian tattoo on the left side of body, the symbolic mana lays over my heart. We all have mana. Our strength. You just have to find it." In addition to showing off his tattoo, Johnson also posted a hilarious video at the Jumanji press junket with Kevin Hart and Jack Black. We'll let this one speak for itself:
[RELATED1] Fitness via Men's Fitness http://ift.tt/2u0SmvI November 28, 2017 at 12:45PM
Bella Hadid, Kendall Jenner, and Hailey Baldwin smolder on yachts
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Martha UptonToday
After heading to Shanghai last week to film the Victoria's Secret Fashion Show, Bella Hadid joined fellow models Kendall Jenner and Hailey Baldwin for a Caribbean vacation over Thanksgiving break. [RELATED1] The group convened for a little rest, relaxation, and lots of tiny bathing suits to celebrate Baldwin's 21st birthday, according to ET. Conveniently for us, these models love snapping sizzling photos of each other. Check out the best vacation moments here. [RELATED2] Tune in to CBS tonight at 10 p.m. to see Hadid on the runway at the Victoria's Secret Fashion Show. No shame if it's already on your calendar. Fitness via Men's Fitness http://ift.tt/2u0SmvI November 28, 2017 at 12:02PM Drinking booze with a high alcohol content is more likely to make you angry and aggressive11/28/2017
Drinking booze with a high alcohol content is more likely to make you angry and aggressive
http://ift.tt/2jsKuwi If you're a fit dude (and we're betting you are), you probably already know that tossing back one too many at the bar can not only mess with your carefully planned diet (i.e., make you fat), but can also affect the way you build muscle. Now, thanks to a new study, you can add another side effect to drinking booze—and it's something you might want to consider before you pick up that second (or third) cocktail at your company's annual holiday party or dinner with your girlfriend's parents. Spirits that have higher alcohol concentration are more frequently associated with feelings of anger and aggression, according to a new study published in the journal BMJ Open. [RELATED1] In the study, researchers used data from the Global Drug Survey, which asked participants between the ages of 18 and 31 about their alcohol consumption and how they felt while drinking specific types of alcohol, including beer, hard liquor, and red or white wine. The emotions from which participants could choose included energized, relaxed, sexy, confident, tired, aggressive, ill, restless, and tearful. The results? Statistically speaking, certain types of alcohol can be more likely to trigger certain emotions. Spirits (like rum, gin, or vodka) were more likely to produce strong responses on either end of the emotional spectrum: Negative feelings like anger or aggression, along with more positive emotions like energy, confidence, and sexiness, were the most commonly reported. For beer and wine, on the other hand, roughly 50% of those surveyed said they "felt relaxed" after drinking a glass. There was, however, one exception to the general trend: Men were "significantly more likely to associate feelings of aggression with all types of alcohol, as were those categorized as heavy/dependent drinkers, who were six times more likely to do so than low-risk drinkers," according to the research. [RELATED2] Fitness via Men's Fitness http://ift.tt/2u0SmvI November 28, 2017 at 11:19AM
The gentleman’s guide to becoming an Instagram pro
http://ift.tt/2zxsp7j You know how to cook, how to work on your car, and how to build your body. What’s the single common thread between all of these? Your brain. Also: The best tools. Photography is no different. Yes, there’s definitely an art to it. But as with any skill you’ve already mastered, the key is using your noggin when you shoot photos to improve and learn from your mistakes. [RELATED1] And as with working out, you can learn from the best and copy what they do. Which is why we’re offering our own hard-won “hacks” that can get you nine-tenths of the way there. Where to look? Crib your tips from the best—like pro photographers in action sports. [RELATED2] Also, as with life, be a fair critic of your work. Pat yourself on the back when a shot comes out great, and dispense what didn’t. Then copy what worked and cement those skills for subsequent shots. Here’s a gentleman’s guide to shooting photos like an Instagram professional. Fitness via Men's Fitness http://ift.tt/2u0SmvI November 28, 2017 at 09:26AM
You can increase your brainpower with some heart-pounding, high-intensity exercise
http://ift.tt/2BjMwq7 High-intensity internal training, also known as HIIT, has been shown to provide all sorts of great health benefits, from helping lose weight to releasing feel-good chemicals in the brain. It’s also a good way to get in a cardio routine when you have limited time, because HIIT protocols only require that you mix intense exercise with moderate moves for about 20 minutes. But HIIT doesn't just benefit your waistline or your cardio system—it also improves the functioning of your mind. [RELATED1] Short bursts of activity can beef up your memory and increase the production of compounds that help brain cells grow and survive, according to new research from the McMaster University in Canada. For the six-week study, scientists asked 95 people to do one of three things: a high-intensity workout routine, exercises and brain training, or neither. The researchers found that people who exercised did better on memory tests, and that the participants who made the most fitness gains also gained more of a protein that supports brain cell health. "Improvements in this type of memory from exercise might help to explain the previously established link between aerobic exercise and better academic performance," said study head Jennifer Heisz, Ph.D., an assistant professor in the Department of Kinesiology at McMaster. "At the other end of our lifespan, as we reach our senior years, we might expect to see even greater benefits in individuals with memory impairment brought on by conditions such as dementia." [RELATED2] Fitness via Men's Fitness http://ift.tt/2u0SmvI November 28, 2017 at 09:12AM
Are you tough enough to be a Viking? Before you say yes, watch this.
http://ift.tt/2Af85KO Fierce. Brutal. Fearless. That's a Viking. But as Vikings stunt coordinator Richard Ryan discovered, forging mortal actors into that kind of primal onscreen presence for the epic History Channel series is no easy feat. Consider this: During Vikings filming, actors were often challenged to heave axes across a battlefield or swing swords on horseback—for countless takes, in front of a moving camera, and often in grim weather. And Ryan, a veteran stunt and fight coordinator with films like Troy, The Dark Knight, and Sherlock Holmes: The Golden Compass under his belt, was eager to tackle that challenge head-on. To prepare, Vikings actors underwent weeks of intense training: grueling cardio, strength, and skills sessions to develop ironclad frames that would make even Thor proud. Here's how they did it. [RELATED1] Breaking in the actorsWhile every actor is different, getting a fresh-faced Viking battle-ready usually takes between three and four weeks. Before an actor steps anywhere near the camera, they’re given a fitness test to make sure that they have “enough coordination and stamina to get themselves through a 10- or 12-hour shooting day performing fights,” says Ryan. To do this, Ryan will put them through some cardio work and coordination drills, so the team can get a sense of how they move. Then they'll pick up a sword or an axe and practice some defensive moves. They’ll throw a bit of strength training in there, as well, but it’s less “lifting-iron strength,” Ryan says, and “more everyday-work strength.” Even though the majority of the actors come to the show “fairly fit,” he adds, “usually they run out of puff within 15, 20 minutes.” Whenever someone was in worse shape than that, Ryan sent the slacker to Vikings stunt performer Lee McDermott. To bring them up to speed, McDermott put them through HIIT training: “intense, short bursts of work” to make their bodies as functional as possible,” he says. This can include anything from bodyweight and mat work to circuits, TRX, and sledgehammer drills. “The more we can confuse their body system with high-intensity, short-interval stuff, the better prepared they’ll be to last through an entire shoot day,” McDermott says. How to forge Viking strengthOnce Ryan and McDermott get a feel for each actor's fitness and skill level, they’ll bring the actors into the "training shed"—a bare-bones space perfectly suited for forging Viking strength—for sessions about four times per week. On an average day, they’ll start with a warm-up of jumping rope, sprints, shuttle runs, and bear crawls going the full length of a 30' mat and back. Then, to build working strength, they’ll do a “lot of pullups, chinups, and pushups,” Ryan says, before moving on to circuit and cardio training. [PQ] The Vikings stunt team also makes sure to individualize each actor’s training depending upon their character's combat style. With Jordan Smith (who plays Ubbe, the oldest son of Ragnar Lothbrok and his second wife, Aslaug), “we did a lot of pad work with him, as well as a lot of boxing training,” says Ryan. With the raw strength foundation complete, the actors advanced to weapons training. [RELATED2] Learning how to wield an axe—without keeling overFew actors arrive on set with formidable axe-wielding skills. It's up to Ryan to teach them—and fast. To capture the savage, visceral battle scenes in Vikings, Ryan has his actors first start by merely picking up a shield and a sword or axe. And even though the cinematic axes are lightweight, because they’re designed for film, they're still heavy enough for a total-body workout—but only if you use it wisely.
Jonathan Hession
“As much as anything, it has to do with you using your core to move the weapon around,” Ryan says. “If you’re just using your arm [to hold the shield], your shoulders are gonna give up, so you need to use your legs and center…to support where you’re moving the shield and the weapon.” Core and lower-body strength become especially crucial when dealing with some of the larger Danish axes—some of which can be up to 4' long. Still, there’s more to fighting like a Viking than just swinging an axe—without accidentally hacking off an arm or a leg. And that, Ryan explains, has to do with style. As he was developing the battle choreography, Ryan pointed out that historical Vikings likely had “an earthier and slightly stronger style” than the English or Saxon soldiers they’d battle on raids, Ryan says. “That’s one of the things we try and go for—to keep [Viking combat] fairly raw and untarnished, with an unfinished look.” [RELATED3] The sons of RagnarLike their father, the sons of Ragnar Lothbrok—Bjorn Ironside, Ivar the Boneless, Sigurd Snake in the Eye, Ubbe, and Hvitserk—are tenacious warriors and fearless explorers with unyielding ambitions for power. All that character depth presented both a physical and psychological challenge for each of the actors. A challenge they each defeated, according to the stunt coordinators—but not without putting in weeks of grueling work. “They’ve all put in the hours,” Ryan said, “they’ve all worked really hard to have improved their skills.”
Jonathan Hession
For Jordan Smith (Ubbe) and Marco Ilsø (Hvitserk), “we had gotten a good amount of training in with them, and they could see the benefits in what was on screen,” Ryan says. Even Alex Høgh Andersen, whose aptly-named character, Ivar the Boneless, doesn’t have any use of his legs, had to put in weeks of training to build enough upper-body strength to withstand take after take of crawling on muddy ground. Meet the ‘Warrior Bishop’Fans caught up to the Season 4 finale know that an entirely new character, a warrior the likes of which this show has not yet seen, is poised to dive right into the epic world. Enter: Bishop Heahmund. Played by Jonathan Rhys Meyers (who also starred as King Henry VIII on The Tudors), Heahmund is a zealous Christian with the sole mission of killing every single living pagan. He’ll be a pivotal character in Season 5, and, according to Ryan, his fighting style is one you’ll want to pay attention to. With Heahmund, “there’s something slightly more refined than the sort of brutality” you might normally find from other characters, says Ryan. There’s “fluidity” and a “sense of meditation within movement” that stems from his deeply religious background—he’s almost like “a samurai” in the way that he approaches battle. Vikings Season 5 premieres on the History Channel on November 29. [RELATED4] Fitness via Men's Fitness http://ift.tt/2u0SmvI November 28, 2017 at 09:05AM |
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