Look, it's March...that gives you PLENTY of time to be Jacked, if not TAN, by the unofficial start of summer... Memorial Day. But there are some rules you have to follow: (in order of importance) Nutrition Diet Food Intake Macronutrient Breakdown Workouts Doing "other" stuff...just moving around more Hopefully you've used your powers of deduction to ascertain that.. WHAT and how much of WHAT YOU STUFF IN YOUR FACE IS IMPORTANT. Like, very....for realllzzzz. Basic Nutrition Rules: 1. Don't eat sh@t. Stick to: Lean Meats Vegetables Fruits I know some people are all like, "Don't eat fruit, it makes you fat". How many fat … [Read more...]
Exercises You Should Do:
March 13, 2013 by
Here are 3 somewhat unconventional exercises that would be well worth your time to include in a program. One Arm Floor Press: Upper Chest Builder Extraordinaire http://youtu.be/JQcMBZj9Yc0 This exercise DESTROYS your upper chest more so than just about any other pressing exercise. Key Points: At Set Up: Legs Straight out, knees flat. Press your heels into the ground. Shoulders "packed" pinched together and pulled down(chest up). Push the "open" elbow into the ground. Crush the dumbbell. Forearm straight at start, elbow at 90 degrees. Pressing: Drive the shoulders down Press OVER the chest No Rotating On the Way Down: Soft … [Read more...]
Train Yo’ Core Right….
March 8, 2013 by
This is Bad......Like REAL bad.....Like OMG DO NOT do this, bad. STOP DOING CRUNCHES, SITUPS and TWISTING MOVEMENTS! They're destroying your spinal discs and either leading to back pain or setting you up for pain in the future. The "Core" is meant to work as a corset around the quite unstable lumbar (low back) spine providing a "bracing" effect to transfer force though the hips and or shoulders. The Lumbar Spine is not meant to be a loose, unstable, creator of motion no matter what you're trainer, doctor or yoga instructor says.... If you need a more in-depth explanation just go here, here or here... What you should do: Focus on making the "Core" a … [Read more...]
Doing it Better: Rows
March 5, 2013 by
Hard truth: We NEED, as in MUST HAVE to function, more rows in our workouts. Too much of these things: Pushing Sitting Desk Work Bad Posture Have left us with Desk Jockey Syndrome. One major component of which is a weak back, especially in the pulling muscles. Muscles like the Lats, Rhomboids, Posterior Delts, and Lower Traps that just are not doing what they are supposed to do, or at least not to the level they are supposed to do it. How do we start to fix this? SCAPULAR RETRACTION and SCAPULAR DEPRESSION.....ie. pulling the shoulder blades back and down. http://youtu.be/BU3eHNtyNCc What exercises are great at … [Read more...]
The Basics of Band Training…
February 28, 2013 by
Training with just bands kind of sucks...and by "kind of", I mean, it totally blows. When people pull this sh@t: "Ohh yeah, all I use are bands." It's cause they are either: Weak Stupid Lazy Trying to sell you some bands and workouts with only bands. Traveling and need something easy and light to take along (cause if it's not Cattle Car Southwest, you're trying to get away with only a carry on too...don't tell me your not). They workout at home and don't want to spend the cash on something more. If you fall into that last 2 category's it's cool, you get a pass. If you're in a full size Globo gym and you spend your day tugging on Mr. Fantastic … [Read more...]
Doing It Better: Spotting
February 26, 2013 by
You spot like a jackass Don't take it personal, you're just like everyone else cause they spot like a jackass too. Plain and simple, 99% of people spot wrong. Yes, even the guy at the gym who goes around not really lifting but spotting everyone: DOES NOT KNOW WHAT HE'S DOING... In reality there are only 3 ways to spot someone: At the wrists/ hands for dumbbells Around the ribcage/ chest for squatting At the middle of the bar #1. Spotting Dumbbells Ever seen this before? I know you have because that's how the vast majority of people think you're supposed to spot dumbbell exercises. Hell, some of the certifications even teach it that … [Read more...]
Can I Get A Spot, Bro?
February 19, 2013 by
"Can I get a spot Bro?" That question gets asked in gyms all day everyday. And what results is either: A 2 man lift. Someones life being at stake. Or you're better off having not even asked in the first place. Spotting is about one thing only, not helping the lifter lift the weight, not getting involved, NOT yelling "All You". It's about: MAKING SURE THE LIFTER DOESN'T DIE GET HURT..... That's it. As a spotter your job is to just make sure catastrophe doesn't happen because a lift goes to hell. Which brings us to our first rule. RULE #1: Only Get a Spot for Rep Max (RM) lifts. This doesn't mean you only need a spot when your trying … [Read more...]
Combination Lifts, Why I Don’t Use Them…
February 15, 2013 by
Mostly cause they suck...... Why would you do a lunge and a curl? What benefit do you get out of doing these together that you wouldn't get out of doing them apart? I honestly can't think of one... http://youtu.be/Kj2Uzx4_1q4 Why not just squat then press? Now I'm not talking about dumbbell or barbell complex's, one exercise after the next with the same barbell or dumbbell, those have a purpose. "Conditioning" Weak point training Fat loss training Example: Same weight, same bar, no rest.... http://youtu.be/W6Rp5s84ZYQ Complexes, unlike combination lifts, move in a logical order from one lift to the next with the order of the lifts being … [Read more...]
