Lifting & Life: Follow Through
Video inspired by Mark Bell's video entitled "Follow Through". Mark, Zach Even-Esh, and Dave Tate give their insight on what it takes to find success. Savage...
Drop Snatch with Colin Burns
Colin Burns shows you how to execute and implement the Drop Snatch or Snatch Balance, for improved overhead stability and positions... Snatch balance, or dr...
DeFrancosGym.com: Shoulder Shocker (version 2.0)
a. Iso-dynamic lateral raise x 7 (each arm) b. Dumbell Cuban press x 7 c. Eccentric mechanical advantage lateral raise x 7 http://www.DeFrancosTraining.com h...
Sagittarius Horoscope for Wednesday, July 9, 2014
Wednesday, July 9, 2014 - You may currently be in the midst of an existential dilemma. Although everything appears to be in order and you believe that the time for taking initiative is now, something is still amiss. You can't shake the feeling that your intended actions seem destined to fail. Timing is everything and you can waste valuable resources pushing against an immovable force if you try to make something happen. Patience is an admirable virtue, but your philosophical outlook could save the day.
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Fit Team Member Spotlight: Kate Kennedy
Kate Kennedy was enrolled in graduate school, on a career path, then she took a big risk to join Bodybuilding.com. Her rewards just keep coming!
10 HIIT Workouts to Get You Shredded for Summer
High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for whipping yourself back into beach-body shape. To capitalize on the benefits of HIIT, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert, and Pete Bommarito, C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems, for a variety of interval workouts designed to burn fat, build muscle, and enhance sports performance. Get in the best shape of your life (and look like it, too) with these 10 fat-blasting interval workouts.
8 Ways to Up Your Protein Intake
Everyone knows protein is essential to building muscle , but you don't always have the time to cook a meal every night or the money to constantly buy fresh meat from the butcher. If you're having trouble fitting a protein-packed meal plan into your daily routine of working and working out, here are some nutrition-saving tips to make sure you're getting all you need to make sure your gym gains aren't going to waste with the wrong fuel.
6 Signs You're Lifting Wrong
If you're experiencing any of these things, it may be time to change the way you train.
Butt Wink Is Not About the Hamstrings - DeanSomerset.com
Squats are awesome. Whether they’re loaded using a barbell in a back or front squat, with a dumbbell or kettlebell in a goblet squat, or any other variation, they’re a fantastic exercise that can be progressed or regressed nearly infinite different ways to produce different results from maximum strength through explosive power, from mobility to balance and everything in between.
6 Weeks to Get Lean
STRATEGY 1: CUT CARBS IN HALF When carbohydrate intake is lowered, the body turns to fat for energy. So to start shedding some fat, cut your carbs drastically—in this case, by half—for four straight days while maintaining your regular workout plan. Not only does this reduce calories, but it also helps control insulin, the hormone released with carb consumption that can increase the appetite. The easiest way to implement this step is to halve your carbohydrate portion size at meals. Instead of a full bagel, for example, eat half. In lieu of a medium plate of pasta, have a small plate. Eat only three-quarters of a cup of rice compared to the rounded cup you may typically consume. You’ll burn fat and your desire to eat should also subside. Following a lower-carb diet for too long can backfire for some, decreasing leptin levels and slowing the metabolism, so return to your regular portions after four days. Introducing carbs back into your diet after this kind of drastic reduction kicks up leptin levels and, therefore, your metabolism. In addition, when the body comes out of a brief, modified lower-carb diet, it becomes more efficient at storing carbohydrate as muscle glycogen, key for pushing through your workouts with the type of intensity you need to elicit growth.
Shock Your Chest Into Growing
It’s time to throw a wrench into your pec training with some hardcore, intense, extreme techniques, all intended to spark new muscle growth and take your chest beyond where it’s ever been. The following 5 chest-shocking methods have been tried many times over by expert trainers, champion bodybuilders and muscle-hungry gym rats with smashing success. So give them all a try (just not in the same workout – that’s cruel) and when your pecs refuse to go back into hibernation, feel free to blame us.
Bodies We Want
AGE : 34 WHO SHE IS : Tennis player, seven-time grand slam winner BODY STATS : 6-1, 160 pounds
5 Reasons to Start Meditating Now
Shut down your brain for 10 to 20 minutes every day and your life will drastically change for the better.
#CaughtBeingHealthy: Show Us Your Fit-Inspired Instagram Photos
Whipped up a #nofilterneeded nutritious dinner? Share your next healthy moment on Instagram with the hashtag #CaughtBeingHealthy and you could win a bike and hike trip to Yosemite National Park!
The 8 Absolute Worst Foods You Can Pump Into Your Body
Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.
The Ultimate Grip Strength Workout
“Having strong fingers, hands, and wrists helps you lift more weight and allows you to hold the weight for longer time and more reps,” says Jedd Johnson, strength coach and co-founder of DieselCrew.com. "This translates to better results in the gym."
5 More Ways to Blast Your Legs
To do an extended set of squats first choose a weight that normally limits you to 4-5 reps on the close-stance front squat (even though you will attempt no more than 3-4 reps). For each change in exercise movement for that extended set you will attempt 3-4 reps. Do not do more than four reps on any exercise except the final movement of the extended set. You can work to failure on the last exercise of all extended sets. Since you will do four exercise changes per extended set on the squat, you will sum up a total of about 12-16 reps. So in essence, you are using a weight on each different squat movement that is best for strength gains, but at the end of the extended set the total reps that the muscle group has performed fall in the range that is best for muscle growth and getting ripped. Rest between extended sets for 3-4 minutes. Perform between 3-4 sets for each extended set.
JISSN | Full text | Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training
The purpose of this review was to determine whether past research provides conclusive
evidence about the effects of type and timing of ingestion of specific sources of
protein by those engaged in resistance weight training. Two essential, nutrition-related,
tenets need to be followed by weightlifters to maximize muscle hypertrophy: the consumption
of 1.2-2.0 g protein.kg -1 of body weight, and ≥44-50 kcal . kg -1 of body weight. Researchers have tested the effects of timing of protein supplement
ingestion on various physical changes in weightlifters. In general, protein supplementation
pre- and post-workout increases physical performance, training session recovery, lean
body mass, muscle hypertrophy, and strength. Specific gains, differ however based
on protein type and amounts. Studies on timing of consumption of milk have indicated
that fat-free milk post-workout was effective in promoting increases in lean body
mass, strength, muscle hypertrophy and decreases in body fat. The leucine content
of a protein source has an impact on protein synthesis, and affects muscle hypertrophy.
Legendary Backs: Ronnie Coleman
The moments just before Ronnie Coleman hit his rear lat spread and rear double biceps were contest highlights, as ridges and knots roamed and stripes and crevices emerged, morphing his back into a new and spectacular landscape each time he moved his arms. At his best, his back was like a great symphony orchestra, big and booming, sometimes overwhelming, and yet each finely tuned part played its role precisely.
Jay Cutler: Crank Up the Volume
I am a volume trainer, and I always will be,” Jay Cutler said a decade ago. Volume refers to the quantity of exercises and sets in a routine—and Cutler’s workouts have it in spades. The four-time Olympia champ plows through more sets in the gym than virtually all of his fellow pro bodybuilders. Some see his workload as a recipe for overtraining, but with a full week between sessions for most body parts, Cutler says he leaves enough time for recovery. If you’ve been limiting your workouts to just two or three sets per exercise, boosting your volume may be just what your training needs. You can’t argue with Cutler’s success, and, at age 40, after two years away from stages, he’s going for Sandow No. 5 on Sept. 27–28. Expect him to showcase the physique he built by working overtime.
Selkow Reveals the Training Secrets Obama Doesn't Want You to Know
Judging by the kneejerk responses, Harry is spot on. Whether it be politics or training, everyone has an opinion of the right way to do it. And those that don’t delve into the intricacies of either will never truly appreciate the knowledge, wisdom, or guidance of those who have. They, like those who’ve posted here get caught up in calorie count, rep and set count, conditioning, or whatever miniscule detail that allows them the lack of accountability for what they’ve learned. The internet is the perfect place to debate because it allows that for total autonomy with no accountability. People that act that way on the internet (or anywhere else nobody is looking) most likely exhibit the same behaviors in real life. Character counts, no matter the context. And when you want to improve or hone that character you start to pay attention to the details and improving on them by taking actions, not taking to the internet. Those that think this is about politics or training have missed the underlying point. This is about life and succeeding beyond the average. Thanks again for sharing, Harry.
The Six-Week Bench Blastoff
See the table below for instructions on how to progress your bench press each week depending on your goal—225 pounds or 315 pounds. If your max lies somewhere in between, below, or beyond these numbers, follow the table but use approximate percentages of your goal max to guide you. For the sets of 1, start at around 90% of the max you want to hit and gradually increase it by 1–3% weekly in accordance with the table. For the back-off sets of 5, 4, and 3 reps, start with 80% of your goal max and progress it similarly. You’ll have to estimate the best loads based on how you’re feeling, but try to follow the model here as closely as you can.
Healthier Eating Habits: Kickin' the Junk Food
Keep your carbs low prior to training. We want to take advantage of the post-exercise increase in insulin sensitivity. We’ll further mitigate this effect by somewhat depleting your glycogen stores prior to training. This means no carbs while training. You’ll lose some of the pump (but not much). That’s the price you’ll have to pay for wanting to snack on Skittles while staying lean. You’ll have plenty of carbs stored in your muscles to fuel your training , so don’t worry too much. Having slightly depleted glycogen will create a void that your post-workout snacks can fill.
How Many Sets is Enough
The American College of Sports Medicine Journal in 2002 published “A Meta-analysis to Determine the Dose Response for Strength Development.” Looking at the results, in a number of different studies, scientists determined advanced trainees need to perform an average of four sets to make the same gains that a beginner could make with one set. A number of studies show that high-volume, multiple set protocols cause a much more favorable hormonal response contrasted to single set protocols. Recently, science has questioned the role of the acute hormonal response and its role in hypertrophy, but a 2010 meta-analysis entitled “Single vs. multiple set of resistance exercise for muscle hypertrophy” shows the superiority of multiple sets for hypertrophy, echoing the findings of “Quantitative analysis of single vs. multiple-set programs in resistance training.”
Fighter Diet News
Fighter Diet News, by Pauline Nordin: Get Buff, Get Lean
9 Secrets Of The Super Fit
Fitness is an individual sport, and it's tough to get top athletes to share their tips for successful training. See BPI athletes pull back the curtain! Learn their secrets!
Size Secret #5: Neurological Overload Set
BEN PAKULSKI: “Neurological overload set training is something I do that contributes to muscle growth and overcoming plateaus. On the final set of a given exercise — usually for each exercise in a workout — I perform four consecutive drop sets in 20% increments and try to knock off at least 5–6 reps with each weight. I find this to be a great way to overload the muscle, as well as overload the nervous system to force adaptation.
Today there are infinite ways to find information on the web, but the various resources competing for your attention can be confusing. Your best bet is to regularly check out Bodybuilding.com and its extensive library of articles for new ideas that relate to exercise selection, weights and loads, training volume, and setting up your splits. Try new ideas and incorporate those you like. Just like Arnold, you can experiment on your own physique.
4X Mr. Olympia Jay Cutler on FOXNY, Part 2
4X Mr. Olympia Jay Cutler on FOXNY, Part 2
We've included for you Schwarzenegger's chest/back and biceps/triceps superset workouts. Since we don't recommend jumping righ into these grueling routines, we suggest that you modify them by knocking three sets off each exercise to start. After two weeks, add one set to each exercise per week until you've reached Schwarzenegger's full routines. Once you've gotten to that level, stick with each program for no more than eight weeks. Then return to standard single-bodypart training for eight weeks. This way, your body won't adapt to one particular style and grow complacent. This technique, known as the Weider Muscle Confusion Training Principle, was also one of the Oak's favorites, and with his record of success to back him up, you might consider trying it as well. - FLEX
Supercharged Fat-Loss Circuit
Boosting metabolism works wonders. By exercising at a fast pace with minimal rest periods, you are increasing your metabolic rate which is the amount of calories you burn. Increasing your metabolic rate causes you to burn calories hours after your workout. The training team for HUMANFITPROJECT designed this high-octane, full-body metabolic workout to keep you shedding pounds when you leave the gym. All 306 reps count. Get moving!
How to Keep Your Abs When You're Out of Commission
(I recently came off a SLAP tear repair surgery, that means no use of the shoulder for months, not even any running or lower-body work. There goes high-intensity exercise. But, luckily for me I went into it in shape. What's left had been diet, and a few other tricks. So if you're down and out yourself and looking for the tricks of the trade, or you're just a lazy bum looking for a quick read on how to live leaner, then click on through.)
Underground Strength Bodyweight Workout Challenge - Zach Even-Esh
Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!
JISSN | Full text | Effect of oat bran on time to exhaustion, glycogen content and serum cytokine profile following exhaustive exercise
The aim of this study was to evaluate the effect of oat bran supplementation on time
to exhaustion, glycogen stores and cytokines in rats submitted to training. The animals
were divided into 3 groups: sedentary control group (C), an exercise group that received
a control chow (EX) and an exercise group that received a chow supplemented with oat
bran (EX-O). Exercised groups were submitted to an eight weeks swimming training protocol.
In the last training session, the animals performed exercise to exhaustion, (e.g.
incapable to continue the exercise). After the euthanasia of the animals, blood, muscle
and hepatic tissue were collected. Plasma cytokines and corticosterone were evaluated.
Glycogen concentrations was measured in the soleus and gastrocnemius muscles, and
liver. Glycogen synthetase-α gene expression was evaluated in the soleus muscle. Statistical
analysis was performed using a factorial ANOVA. Time to exhaustion of the EX-O group
was 20% higher (515 ± 3 minutes) when compared with EX group (425 ± 3 minutes) (p
Caveman Training: 3 Hardcore Workout Routines
"Caveman Training originated here at API," he says. "I was tired of the play-it-safe attitude with athletes. I was tired of seeing them coddled as if they were going to get injured or die if they were pushed too hard. I've heard from every one of my fighters that their training with me is harder than their fights. I believe this should be true of every sport. The training and preparation for the competition should be harder than the competition itself."
Best Moves for a Bigger, Stronger Back
When you see someone walking around the gym with a big back , you can guarantee they can jump up and kill 15-20 pull-ups without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.
The Power Behind Push Ups - Zach Even-Esh
Famous hs fb coach Ed Henry had everyene terrorized by being the only one with Nautilus machines–film study was really his advantage. Marshall HS, Falls Church, VA, middle-linebacker and def capt kept looking at my arms while I was stealing his gf, and he never jumped me. He got the girl(diff hs), but I worked in a masonry biz with her bro, years later, carrying four 12″ block to work on my pinch grip. All I had was free weights and pushups and pullups, and pinching cinderblocks, but now we know. There was a snowplow driver, Steve Schneider, doing pinch levers on rafters, progressed from pinch pullups, progressed from one pinch at a time, progressed from towel and rope. Then I met Greg Lowe and he showed me fingertip pullups above doors, on the trim edge, five sets a day, and pushup variations, ring muscle-ups, and dip equivalents. Progress from dip through pushup angles to handstand pushup, and on the back side the bridging, according to Paul Wade–if we don’t use it it’s not going to be there when needed.
How Much Fat Should I Eat? - Born Fitness
You have a lot more freedom to eat “fatty” foods than anyone would have thought 10 years ago. When I design diet plans for my online clients, I do so by giving them a wide variety of options that they can plug into meal templates. This means enjoying everything from steak, pork, chicken with skin, eggs and fish, as well as dairy products, avocados, nuts and seeds and nut butters. When it comes to cooking, don’t sweat it: butter, olive and coconut oil are all great options. While each individual is different, a good rule of thumb is that you can eat upwards up .4 to 5 grams per pound of your target body weight. (So if you wanted to weight 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.
Off-Season Cardio - A Must for Bodybuilders
Some bodybuilders put on excess body fat in the off-season due to the increase in caloric intake and reduced cardiovascular activity. Most bodybuilders increase caloric intake while neglecting cardio, causing too much storage of body fat. Bodybuilders can still eat large amounts of calories while keeping of excess body fat.
14 Smoothie Super-Boosters
These Brazilian super-boosters are now commonly found in the frozen section of health food stores. The berries are packed with anthocyanins and flavonoids, which are powerful antioxidants that may help aid in the prevention of cancer and the boosting of skin health. Consuming berries like açai may help fight aging by fighting free radicals (unstable atoms that can damage cells) in the body. Açai berries may also reduce cholesterol and blood pressure, thanks to their plant sterols, and may improve weight loss due to their high fiber content. These berries are delicious in your A.M. smoothies and best paired with coconut water and spinach. 3 Green Juice Recipes That Pack a Punch>>>
You can use this routine as a one-off rut-buster or as your stand-alone triceps routine to correct an upper arm imbalance. Because it is higher in volume (16 sets) and you are required to go to failure on each set, it is not recommended to do this workout more than once a week and not longer than 4-6 consecutive weeks.
Finally! Self-Serve Beer at the Ballpark
Almost as American as the pregame national anthem or the seventh-inning stretch is the unheralded tradition of standing in line and waiting for a beer at a baseball game. But on Monday, Target Field, home to the Minnesota Twins, revealed self-serve beer stations that allow visitors to decide—and pay for—exactly how much they want to drink.
The New Rules Of Building A Super Body
Excellent article!! I think it goes along with that idea that some women have from magazines they have to "buy" their food, "pay for" their food sins, and "burn off" the brownie from yesterday. When women in my life say words about themselves and their food like "I was bad today" or "You're being good" it makes me CRAZY and I gently explain that food is my fuel for training. I struggle with food temptations like everyone, but I'm sick of demonizing food!! It's like the difference between "exercise" and "training." Thanks for being MY (S)hero!!!
Lat Pull Down with Tsunami Bar
Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition John Meadows performs a lat pull down with the elitefts™ Tsunami Lat Pulldown Bar . The Tsunami Bar will ‘bend’ when the weight is pulled down allowing the athlete at the bottom of the movement to squeeze their shoulder blades closer together by exerting additional force on the ends of the bar which results in further bending of the Tsunami bar enhancing the benefit of the lat pull down movement.
Powerlifting in Pearls - Developing the Game Plan - Juggernaut Training Systems
For me, my ultimate goal is obviously to get stronger, but while I’m recovering from my injury I will be leaning out and building muscle (specifically upper body muscle) to increase my bench and still remain in my weight class. I realize that whenever your body becomes leaner as you lose weight, your strength tends to decrease, at least momentarily. So far I have lost 4lbs and my strength on bench has not decreased at all. I haven’t exactly maxed out lately, but I was able to hit my previous PR from my last meet for a triple, which shows that the bodybuilding style of training has been beneficial so far. Progress is going to be slow because my back is still not 100%, but I’m getting better every day and have been able to start rehabbing some by including more weight, and will probably be able to do light deadlifts some time this week. I’m not exactly where I would like to be, but I’m still 19 weeks away from what I believe will be my next competition, which leaves a ton of time for improvement in all areas of my lifting and physique. The little targets that I have set for myself for now are physique-related, in which I want to see a recomposition in my body of more muscle and less fat, while maintaining strength.
How to Get Your Lower Abs to Show
The best way to drop fat is to create a caloric deficit: eat fewer calories than you burn per day. Use a food journal for just a few days to track exactly how many calories you’re consuming. Then, reduce your caloric intake by 500 calories per day — that should be enough to boost your fat loss and melt the fat around your mid-section (and everywhere else, too). Every two to three weeks, measure your body fat to make sure you’re moving the right direction.
The 5 Biggest Workout Mistakes - Born Fitness
Thanks to the Internet, there’s more fitness information available today—right now—than there ever has been in history. With that much to look at, it’s no wonder you’re confused about what to do. The solution is to pick one thing and block the rest out of your mind, at least for a few months. (Don’t worry, it will still be here when you get back.) You’ll never make progress if you doubt what you’re doing or continually hop aboard the latest trend. A flawed program—and ALL of them are, to some degree—that you commit to is better than a superbly designed one that you’re unsure about or want to tamper with.
2014 IFBB Wings of Strength Chicago Pro
Official score sheets from the 2014 IFBB Wings of Strength Chicago Pro.
Get Crushed: 200 Reps of Hell
Lucky for you, we’re here to help. Here, we give you a tough, one-off workout that you can try when you are looking for the ultimate training challenge of just feel like you need a break from your regular routine. But be warned, this training program will leave you totally CRUSHED. So, if you have a hot date tonight, need to walk like a normal human being tomorrow or want to sit on the toilet without your legs screaming at you well into next week, this is not the workout for you.
The Man Who Raised $50K in the Name of Potato Salad
An Ohio man nicknamed himself "Danger" and created a Kickstarter campaign for, get ready, potato salad. Zack "Danger" Brown began the campaign with the simple goal of making his very first batch of the summer side. As of 5 p.m. Tuesday, his user page has raised more than $50,000, with more than 4,100 people donating at least $1. Brown has already promised to reward his supporters with a variety of different options based on the amount they donate.
5 Ways to Beat Workout Soreness
Lifting weights damages muscle tissue—but that’s OK, because muscle damage as a result of resistance training contributes to hypertrophy (increase in muscle size) if the training is done properly. When muscle tissue is damaged, you may feel soreness within the next couple of days. While there are many theories as to why delayed onset muscle soreness (DOMS) occurs, most research suggests that it's a result of pain receptors being sensitized by the inflammatory response to muscle tissue damage. Luckily, there are ways to quickly recover from DOMS and get right back into getting strong. Use these strategies immediately after your workout to speed up healing so you build muscle faster.
The Great Fitness Error - Born Fitness
I’d love it if you addressed pregnant women in one post. I was 5’2 and 120 when I became pregnant with my first child (I’m still 5’2– ha). I ballooned up to 183 and over a year got back to 136 before becoming pregnant again. I’m trying to “reign it in” to avoid excessive weight gain this time around but there is a lot of conflicting– or even missing– information out there when it comes to nutrition and exercise during pregnancy. As someone who has always been fit and found it easy to maintain my weight, I can’t help but think hormones have/had something to do with my weight gain and with my inability to get it all off (I actually went back and forth from 140 to 136 about 5 times in as many months– FRUSTRATION CITY). Or maybe age? I’ll be 32 this year. Anyway, please don’t forget us preggos!