Raw 2.0: Build Bigger Traps Hands-Free
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Drop the dumbbells and build up your traps hands-free with this technique.
Look ma, no hands! Did you know that training your traps hands-free is a way to target yout traps better and prevent you from inadvertently cheating? Dr. Jim Stoppani explains how to train your traps in the standing calf raise machine for a more effective shoulder workout. Watch more M&F Raw 2.0 >>
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 27, 2018 at 05:46PM
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4 Tips to Eating Venison for Lean Gains
http://bit.ly/2RkO4M3 Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 27, 2018 at 03:25PM
An In-depth Look at Best-selling PERFORMIX SST
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Courtesy of Performix Nutrition
Sponsored ContentPerformix SST actually lets you FEEL your metabolism working. Have you tried thermogenics before? Never heard of them? Already using them? If it’s the latter, it’s likely you’ve heard of SST, GNC’s #1 selling product (based on GNC POS 2017). For the uninitiated, the main focus of thermogenics is to replicate the process that occurs when the body generates heat from physical activity, which in turn increases your metabolism and triggers the body to burn calories to use as energy. In other words, it encourages the body to use fat deposits as fuel. As thermogenics achieve their goal by encouraging an already naturally occurring body function, the category enjoys a lot of popularity among the 68% of Americans that are taking dietary supplements on a regular basis (http://www.crnusa.org/CRN-consumersurvey-archives/2015/). However, this popularity also means hundreds of brands have hit store shelves with their own iteration; and it can be easy to get lost in this flood of branding and packaging. Among these contenders, Performix SST has proven itself to be a category leader—which is saying something in the current climate of increasingly picky supplement shoppers, newly armed with smartphones and unlimited data that allow them to research any product on the spot. With SST’s newest version now on shelves at Walmart (at a price-point of $25, which is unprecedentedly low for the premium brand), it’s gaining fresh attention from new and existing consumers. Find out what sets SST apart and get a first-hand review of its effectiveness from tester Todd W. from California. So what’s unique about SST? What most people will tell you about their experience with SST is that you can FEEL it working. The warm and energizing sensation of SST is a surefire signal that your body’s metabolism is being powered up. Either way, the consensus is that it gets to work fast (as in less than an hour) and stays that way for several hours (4-6 depending on your body’s metabolism) as it cycles through different ingredients like TeaCrine® , Capsimax®, Sensoril® and others, some of which focus on benefits other than a metabolism boost, such as increased energy or enhanced focus. Click here to read more about the technology behind SST. Also hard to ignore is the visual appeal. The SST pills have a very unique look, with bright blue beads suspended in an oil complex featuring the trendy ingredient, MCT oil. The blue pills are are represented on SST's unique packaging, as well. This isn’t just for aesthetics, though. SST capsules are full of Timed-Release TERRA Intelligent Dosing™ beads. Performix’s innovative TERRA technology drives the timed-release functionality of SST that helps extend the benefits of key ingredients over time. Click here to read more about TERRA beads. Among fans, these benefits, driven by real-life results and working together in a happy harmony, are touted as the main force behind the meteoric rise of Performix SST within a very crowded product category. According to one NYC fitness trainer, Evan Betts, “I like the fact that SST is an intense product focused on results. I take SST before a workout and it gives me the extra boost, I need to kill a workout start to finish.” So how does the product work? Performix SST utilizes a blend of ingredients to achieve the synergistic effects that increase energy, accelerate metabolism, and enhance focus. To increase energy, the product uses a combination of caffeine and TeaCrine®. TeaCrine® is a patent-pending compound containing theacrine, which can be found in natural sources such as the Camellia assamic var.kucha tealeaf, coffee, and certain exotic fruits. Similar to caffeine, TeaCrine® delivery energy, mental clarity, and improved motivation and mood. Unlike caffeine, TeaCrine® does not increase heart rate or blood pressure and is not a stimulant, meaning it doesn’t usually lead to a crash when it wears off and helps smooth out the overall energy benefit of SST. In fact, TeaCrine® and caffeine are a powerful combination. Together, they provided an extra boost of energy; and, the combo been shown to provide metabolic and thermogenic benefits that are helpful for weight loss. Additionally, caffine has been shown to increase the bioavailability of theacrine, which can make the TeaCrine® in SST even more effective. The real hero of SST, however, is Capsimax® a naturally derived, highly active concentrate of natural capsaicin. This extract delivers potent capsaicin, the ingredient in chili peppers responsible for their spice, but without the burn. Capsaicin accelerates metabolism, which in turn produces energy in the body. According to Dr. Richard Bloomer, the Dean of University of Memphis’s School of Health Studies, “Capsaicinoids can minimize appetite, they can stimulate an increase in energy expenditure, and they can also increase the mobilization of fat to be used as a potential fuel source.” In SST, Capsimax® increases resting energy expenditure by about 100 calories a day*, allowing it to both increase energy and accelerate metabolism. As an added benefit, SST features Sensoril® ashwagandha and BioPerine®. Sourced from the Withania somnifera plant, ashwagandha is a powerful adaptogen. It helps manage and reduce stress, improve focus and reaction time, and boost energy levels. The inclusion of Sensoril® ashwagandha in SST helps round out the focus and mood benefits of the product. BioPerine® is a natural bioavailability enhancer, which is a complex way of saying BioPerine® enhances the absorption of nutrients by the body. Sourced from black pepper fruits, BioPerine® is 95% Piperine, an active compound found in black pepper. The BioPerine® in SST supports the performance of other killer ingredients by making sure your body can optimally absorb them. The final key element to SST’s effectiveness is Timed-Release TERRA Intelligent Dosing™ beads. Performix’s innovative TERRA technology drives the timed-release functionality of SST that helps extend and optimize the benefits of key ingredients over time. Each TERRA bead features layers of active ingredients with a specially formulated timed-release coating. This coating is designed to dissolve over time to ensure you are receiving the benefits you need, when you need them most. Through this technology, the benefits of SST’s ingredients are extended for maximum performance. REVIEW: Todd W., CaliforniaTaking SST: Todd's Experience True to their word, the effects of SST can be felt very quickly (about 30 minutes for me). I took SST before my morning workout. I felt a rush of energy almost immediately after taking the full dose of two pills. The instructions on the package recommend starting with one pill to assess my tolerance, but I regularly drink coffee and other energy drinks. I figured my caffeine tolerance would be pretty high, so I opted for the full dose. I certainly felt the effects, but I was not overpowered by the amount of caffeine in the pills. I didn’t experience typical negative side effects of too much caffeine like nervousness or jitters. If you’re sensitive to caffeine or not sure, it’s probably best to start with a single pill and see how you feel. By replacing my morning cup of coffee with SST, I felt awake and alert much sooner. It was as if my entire body as energized to a higher degree. When I got to the gym, I was excited to crush my workout. Though I didn’t change anything else in my routine, I felt more explosive and focused. I was energized and almost hyper-aware of my senses and surroundings as if my entire body were putting in work to metabolize fat. After an hour of high intensity training, I felt like I had pushed my body to its max. After my workout, I rushed off to work. I noticed I felt warmer than usual, which could have been because someone turned the heat up in the office, but I’d like to think it was thanks Capsimax®. Thanks to PERFORMIX’s TERRA Intelligent Dosing time-release system, the ingredients in SST continued to release throughout the day. I felt alert, almost as if I was more alive, throughout the entire day. Todd's Verdict After just one day with SST, I am excited to give it another try. I’ve never taken another supplement as potent or fast acting. I could feel the effects right away. Did I notice any changes to my physique in just one day? No, but there’s a definite feedback that SST manages to deliver. The promised benefits of mental alertness and energy are noticeable, and so is the “metabolic burn”, which is a little harder to explain. If you’re inclined, it’s the kind of thing you’ll really have to experience yourself. So where can you buy SST? Lots of places, but as a reminder, Walmart has SST in stock at a record low price point of $25 right now! This content is supplied and sponsored by Performix. For more information, visit https://performixdriven.com/. These statements have not been evaluated by the food and drug administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The information provided is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. Consult with a health-care professional before starting any diet/nutrition, exercise, or supplementation program.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 27, 2018 at 03:03PM
16 Nutrition Rules for a Shredded Body
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 27, 2018 at 02:56PM
Juan Morel's Two-a-Day Leg Workouts for Huge Quads and Hamstrings
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Chris Nicoll
After taking second at the New York Pro and first at the Toronto Pro SuperShow in 2018, Juan Morel still wasn’t happy with his physique. “Diesel” ditched his leg routine, cutting down on the weight while increasing the reps to carve out some quality detail and better stimulate muscle gains. “I was focusing too much on lifting heavy, and it was hurting my knees,” he admits. The result? A fresh three inches on his thighs when he took the stage at this September’s Mr. Olympia. The 36-year-old New York native credits his double-split routine, in which on Wednesdays and Saturdays he hits quads in the morning and hamstrings in the afternoon. Divide and ConquerMorel hits two body parts per day, six days per week. The first at 11 a.m. and the second at 5 p.m. He does legs on Wednesdays and Saturdays, chest and arms Mondays and Thursdays, and back and shoulders on Tuesday and Fridays. He says that this split “helps release more natural growth hormone in the body.” [RELATED1] Plates Piled HighMorel goes light while training legs, but that’s a relative term. On leg presses, he’s still topping out at 1,500 pounds on his final set, while pyramiding up on hacks to 600. “For the leg press, I’m pushing for the pump in the quads, which is why I go as high as 20 reps,” he says. Raises on Repeat“I’ll do four sets of standing calf raises at the end of the morning and afternoon leg workouts,” he says. He’ll go as high as 20 to 30 reps per set, working through a full range of motion on each rep to prod muscle fiber recruitment throughout the thick gastrocnemius muscle that dominates the back of the lower leg.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 27, 2018 at 02:00PM
Watch Amanda Lawrence Hit a 585-Pound Squat PR
http://bit.ly/2Q1qq2t While most of us were recovering from holiday meals on Wednesday, 21-year-old powerlifting phenomenonAmanda Lawrence was making gains in the gym. The 84kg powerlifter took to Instagram on Wednesday to share a video of her 585-pound squat PR, which she blows through with relative ease. This comes just a few weeks after she hit a PR with 570 pounds. Her progress has been incredibly impressive, considering her meet PR was 496 pounds in June, then 526 pounds in October. In about eight months, her squat max increased by 89 pounds. Lawrence is currently training for the Arnold USA Powerlifting Championships at the end of February, and we can't wait to see the lifts she pulls off between now and then. Follow Lawrence on Instagram at @miss.amanda.ann to keep up with her training.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 27, 2018 at 01:10PM
Ronnie Coleman Is Back in the Gym, But Not Lifting Just Yet
http://bit.ly/2GGZnKd During his reign as Mr. Olympia, Ronnie Coleman was the very definition of a powerhouse. From 200-pound dumbbell presses to 800-pound squats, Coleman was known for pushing his limits in the gym and dubbing it "light weight" or "nothin' but a peanut." But these days, the legendary bodybuilder is having a rough time as far as his health is concerned. The eight-time Mr. Olympia has had numerous back surgeries, three of which took place in 2018. Unfortunately, his recovery has been tough, and while he was optimistic about his recovery at first, Coleman later seemed unsure that he'd ever walk again. In his most recent Instagram update, "The King" shared a video of himself "trying to stay in half-decent shape" with some cardio on Christmas Day.
Coleman has often rushed back to the gym post-surgery, but this time, he wants to take it slow and heal completely before touching any weights, he said. But his Christmas cardio definitely shows that he has the same drive he's always had when it comes to working out. Follow Coleman on Instagram at @ronniecoleman8 to stay up to date on his journey. [RELATED1]
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 27, 2018 at 10:34AM
Use Kettlebell Training to Gain Muscle and Strength
http://bit.ly/2QVKSXV I’m not here to tell you that lifting a barbell is stupid or that everyone should be training to get stronger with super heavy lifting. I will tell you that there has been a huge trend in the fitness industry surrounding kettlebells.
Aside from the old school guys and the Russians, we don’t see too many people flocking to the sport of kettlebell. The sport itself is a whole framework built around doing things like 10 minutes of unbroken kettlebell snatches and the like. What I have seen is a huge surge of people getting into what has been coined the “kettlebell flow."
Inherently, this is awesome, more people are using an awkward and odd implement in ways that challenge movement patterns to get better at doing shit. The problem is it comes off being closer to looking like Will Ferrell ribbon dancing in the movie Old School than it does looking like someone actually lifting a weight.
There is a time and a place for using kettlebells, but to center your whole premise of getting really strong and capable by swinging a 13lb kettlebell in circles is ridiculous. That being said, I am going to give you my top five exercises for building real strength while using kettlebells—and they are probably going to have to be heavy.
1. High Pull to SquatThis movement utilizes many of the same principles as Olympic weightlifting but without the year of broomstick or PVC pipe lifting.
This movement involves a ton of the posterior chain (muscles up the backside of your body). They are being used to pull the bell off the ground explosively.
Athleticism is at play when you have to quickly pull yourself under the bell and shift your grip to the horns, stabilizing yourself in a full squat.
Then all that’s left is to stand that sucker up.
I’ve used the high pull to squat as muscular conditioning with sets of 8-12, which will knock the wind out of you if you choose the right weight. I’ve also worked up to some heavy sets of 5 with it. Look at your overall volume and stay around 25-30 reps total, which could be a 3x10 or a 5x5.
The trick is to stay back on your heels during the pull so the bell doesn’t get out in front of you and pull you forward during the squat.
2. Double Bent RowThe real trick here is finding a weight that you don’t have to use a lot of body English for. As a matter of fact, your back shouldn’t raise up at all. The only thing that moves is the bell and your arms, coming back to the floor every time.
Rows should be done in higher volume due to the usual lack of pulling exercises present in any lifter's routine. Just because we can’t see our back in the mirror doesn't mean we shouldn't train it. Go heavy, but stick to 6-10 reps on these—not much less, not much more—for 4-5 sets.
3. Floor Press Plus BridgeWhat sort of strength article would this be if I didn’t include a bench press variation? I like the floor press for a few reasons. Firstly, it’s one less piece of equipment you need. No bench? No problem! Secondly, it’s way better on the shoulders when you’re forced into a position that doesn’t cause all those issues the big time lifetime bench pressers have.
What’s with the bridge though? Well, it changes the angle we press at and also increases the range of motion slightly. Plus, we have the added benefit of learning to push our feet into the floor to make this a full body lift.
You can perform this move a few different ways, but make sure to get the most out of how unstable these are by really owning the top position while holding for a second then come down slow and very controlled. My favorite rep scheme: 10, 8, 6, 6, 6, 12, 12—and start light, building up to a few heavy sets of six, then add a few drop sets.
4. Double CleanThis is a super explosive movement that forces you to have your balance dialed in, your timing right, and your wits about you.
Pro tip—stay up and keep the bells close so they won’t smash into your forearms as hard.
I don’t like to go over 8 reps and usually stick with 5 at a time on these due to the explosive nature. If you want to go heavy enough to garner results, 5 reps are the perfect set. Look for about 25 total reps, or climb to a heavy set of 5.
5. The Snatch to Press ComplexUtilizing similar principles as the clean, I like to put the snatch in the line-up to keep training a full body scenario. You must firm your foundation before every press.
Start with a backswing and use hip drive to snatch to an overhead position, where you’ll pause for dramatic effect and Instagram selfies.
Stay tight through the body and bring the bell slowly to front rack (thumb to collarbone) before pressing back up and repeating the movement.
Since we’re taxing the shoulder in a few different ways, let’s call one snatch plus one press a rep and shoot for 3-6 reps at a time, depending on weight. Remember, strength and stability is the game here, so don’t go getting all squirrely.
More Bang for Your BuckIt was so tough for me to choose just five exercises, so I’m going to throw a couple more ideas your way that I feel should be staples of your kettlebell training.
Kettlebell Training Is Good Long-TermKettlebells are a unique way to train that add a ton of instability while making you have to correct and stabilize your form in order to grow stronger. Keep in mind that a barbell is perfectly balanced to maximize the weight being moved, while an odd object will maximize the amount of strength being built from a stability and transferability standpoint. So, when you’re adding up how much you bench, realize it won’t quite match what you had on your bar for weight, but the end result is a stronger set of shoulders and arms that can handle more of a challenge.
In the end, it’s up to you to find what you love to do as far as lifting and training goes. But if you’re a strength person, don’t shy away from the kettlebells just yet, they have a real place in the world of building up your body to handle awkward weight challenges, just like in actual life.
Fitness via Breaking Muscle http://bit.ly/1hdUh1E December 27, 2018 at 08:10AM
The 10 Best Old-School Exercises
http://bit.ly/2QOp0gZ Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 26, 2018 at 02:40PM
5 Vintage Routines From Bodybuilding Legends to Sculpt a Body Like Breon Ansley's
http://bit.ly/2AjrKIX Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 26, 2018 at 02:12PM |
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