The bodybuilding legend developed complications after a catheter valve replacement, TMZ reports.
Via Bodybuilding Feed http://www.rssmix.com/
Saturday, March 31, 2018
Build Your Chest with Pushups
OPENING ARGUMENTS
DEFENSE
Horizontal pressing movements engage three primary movers: the chest, the triceps, and the front delts. Changing your hand position allows you to focus the load on one or more of these muscle groups. For chest, the best hand position is a wide hand spacing, either shoulder width or more. This takes the load off the triceps and places it more on the chest.
PROSECUTION
Although a wide hand position is commonly asserted to place more demand on the chest, there is little evidence to support it. A narrow hand position places emphasis on the triceps but also stresses the chest.
EVIDENCE
- The length-tension relationship of muscle mechanics suggests that hands positioned wide place the chest in a slightly stretched position, maximizing the e ciency for force development.
- Likewise, muscles generate less tension at shorter muscle lengths. Therefore, for a given loading condition, a muscle in a shortened position must recruit a greater number of motor units to develop the same tension that it would at a longer length.
- Research performed at the Mayo Clinic demonstrated through the use of electro- myography (EMG) that both the triceps and the chest are activated more with a narrow hand placement than with either a shoulder-width or a wide hand placement.
VERDICT
When doing pushups, place the hands in a narrow position to maximally stimulate both the chest and triceps.
SENTENCING
There are often times that we need to get in a quick workout when a gym isn’t available. At these times body-weight movements are often all we’ve got. When doing pushups, place the hands in a narrow position and with the index fingers and thumbs touching, forming a diamond. Then position yourself so that as you lower your body, your hands are right at your sternum. This is the most effective pushup position and will give good results in a pinch.
FLEX
Via Bodybuilding Feed http://www.rssmix.com/Put Pears On Your Training Plate
As 2018 gets in gear, take advantage of the increasing availability of pears to mix up your fruit consumption. “The natural sugars in pears can help energize workouts, and they are also a good source of antioxidants, which may aid in recovery,” says Matthew Kadey, R.D., author of Rocket Fuel: Power-Packed Food for Sports and Adventure. “They also supply vitamin C, which helps scrub free radicals that cause inflammation, and vitamin K, which helps support strong bones.” The skin of the pear is especially laden with antioxidant phytonutrients that can help tamp down the inflammation caused by intense workouts.
One medium pear boasts an impressive five to six grams of fiber—that’s more than the amount in an apple—which translates to about 22% of your recommended daily value, Kadey says. “This can make a pear a filling snack option, and the fiber can also help stabilize blood sugar levels.” A study in the Journal of Nutrition and Food Sciences even found that people who ate more pears had higher levels of vitamin C, vitamin A, potassium, magnesium, and fiber, plus they were 35% less likely to be obese.
There are a few caveats though, says Kadey: “If you are following a strict low-carb diet, then the natural sugars in pears would be a problem, and the fiber in pears may cause some stomach woes if eaten too close to a workout.” But if that’s not a concern, feel free to enjoy pears as an out-of-hand snack, or add to oatmeal, protein shakes, yogurt, and salads.
FOOD FACTS
- There are more than 3,000 varieties of pears worldwide.
- About 84% of pears grown in the U.S. come from Oregon and Washington.
- Pears ripen best off the tree, so when you buy them they will usually not be quite ripe. Leave them at room temperature, or place in a brown paper bag until they start to soften.
ALMOND YOGURT DIP WITH PEAR DIPPERS
SERVES 4
- 1 cup plain Greek yogurt
- 1⁄4 cup unsalted almond butter
- 1 tbsp pure maple syrup
- 1 tsp lemon zest
- 1⁄2 tsp ground all spice
- 1⁄2 tsp ginger powder
- Salt
- 4 pears, sliced into wedges
Combine yogurt, almond butter, maple syrup, lemon zest, allspice, ginger powder, and a pinch of salt in a blender. Start on low and work your way up to high speed until mixture is smooth. Chill in fridge, then serve with pear wedges.
FLEX
Via Bodybuilding Feed http://www.rssmix.com/Shock Stubborn Muscles Into Growth
QUESTION
Coach Merlin, I have read in articles and seen in videos that you generally recommend training most muscle groups once per week, except in the case of a lagging area, where you suggest one full workout and one “mini” workout. Can you provide an example of how you might set this up if shoulders and biceps were someone’s stubborn muscles?
ANSWER
I believe that each person has one or two body parts that require more frequent stimulation in order to significantly hypertrophy. But as you mentioned, in most cases I do not have anyone perform two full workouts for lagging areas per week but rather one normal-volume session and one of about half-volume. Now, to answer your question specifically, the following is an example of how the body-part split might look when specializing on shoulders and biceps.
- MONDAY: Chest/Mini Shoulders/Calves
- TUESDAY: Back/Mini Biceps/Abs
- WEDNESDAY: Rest
- THURSDAY: Quads/Hams
- FRIDAY: Shoulders/Traps/Calves
- SATURDAY: Biceps/Triceps/Abs
- SUNDAY: Rest
Here are examples of both mini and full workouts for the shoulders and biceps utilizing my hybrid Power, Rep Range, Shock, Mass training system.
MONDAY: Mini Shoulder Routine
- Seated Dumbbell Press | SETS: 2 | REPS: 4-6
- Lateral Raise | SETS: 2 | REPS: 13-15, 10-12
- Reverse Pec Deck | SETS: 1 | REPS: 7-9, drop, 4-6
FRIDAY: Full Shoulder Routine
- Smith Machine Press | SETS: 3 | REPS: 4-6
- Bentover Lateral Raise | SETS: 3 | REPS: 13-15, 10-12, 7-9
- Machine Lateral Raise | SETS: 3 | REPS: 10-12
- superset with Wide-Grip Upright Row | SETS: 3 | REPS: 7-9
TUESDAY: Mini Biceps Routine
- Alternating Hammer Dumbbell Curl | SETS: 2 | REPS: 4-6
- High-Cable Curl | SETS: 2 | REPS: 13-15, 10-12
- Machine Preacher Curl | SETS: 1 | REPS: 7-9, drop, 4-6
SATURDAY: Full Biceps Routine
- Barbell Curl | SETS: 3 | REPS: 4-6
- Incline Dumbbell Curl | SETS: 3 | REPS: 13-15, 10-12, 7-9
- 90-Degree Barbell Preacher Curl | SETS: 2 | REPS: 7-9
- superset with Reverse Barbell Curl | SETS: 2 | REPS: 10-12
FLEX
Via Bodybuilding Feed http://www.rssmix.com/The Best 10-minute Total-body Conditioning Workout
Per Bernal
This workout will balance your muscles, increase endurance, and lower body fat. Perform each exercise for one minute straight, using a weight that is 30% of your one-rep max for that lift. Rest for one minute and then move on. Perform each set with all-out intensity. If your form starts to falter, lower the weight and crank out more reps.
If you have more than 10 minutes, perform three rounds.
Tony Estrada is a Florida-based personal trainer who has worked with IFBB pros and MMA champions
Friday, March 30, 2018
5 Ways To Master The Mind-Muscle Connection And Get Huge!
Are you one of those people who works their ass off in the gym, but never seems to get the gains you should? Could be you're not working the muscles you think you are. Learn to do that, and growth will come! Via Bodybuilding Feed http://www.rssmix.com/
Boise DJ Aims To Dial In His Transformation With Help From Metallica
Diagnosed with binge-eating disorder, a Boise DJ takes on a very public battle with obesity. He's looking for a little help from his friends, and maybe even from some legendary rockers. Via Bodybuilding Feed http://www.rssmix.com/
Download Hannah Eden's FYR App And Try This Follow-Along Workout!
Celebrate the app launch of one of our most popular programs by diving headfirst into this sweat sesh led by everyone's favorite fire-haired trainer! Via Bodybuilding Feed http://www.rssmix.com/
7 Bodybuilding Diet Mistakes That Are Sabotaging Your Progress
Via Bodybuilding Feed http://www.rssmix.com/
Mango and Ahi Tuna Poke Salad
Westend61 / Getty
Get more quick, clean meals that you can prep in under 15 minutes here.
Recipe excerpted from Whole30 Fast & Easy, © 2017 by Melissa Hartwig. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.
Directions:
To make dressing, stir together all ingredients in a small bowl.
To make salad, in a medium bowl, gently toss tuna with 2 tbsp of the dressing. Let marinade while you assemble the rest of the salad.
Divide spinach among 4 plates. Arrange avocado, mango, cucumber, and carrots on spinach. Top with tuna and drizzle salads with remaining dressing. Top with black sesame seeds and green onions, if desired.
Meatballs With Greek Goddess Dressing
Lauri Patterson
Directions:
Preheat oven to 450°F. Line a baking sheet with foil and spray with cooking spray.
In a large bowl, combine meatball ingredients. Form mixture into 2-tbsp-size meatballs. (Makes 16 balls.)
Place meatballs onto baking sheet and spray tops with cooking spray. Bake for 12 to 15 minutes, until cooked through and meat registers 165°F.
To make dressing, combine ingredients in a blender or food processor and blend until smooth.
Drizzle meatballs with dressing and serve with flatbread or a Greek salad, if desired.
Curry Chicken Salad
DebbiSmirnoff / Getty
Get more quick, clean meals that you can prep in under 15 minutes here.
Recipe by Jessica Beacom and Stacie Hassing of the Real Food Dietitians; recipe excerpted from Whole30 Fast & Easy, © 2017 by Melissa Hartwig. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.
Directions:
In a medium bowl, stir together mayonnaise, lime juice, cilantro, curry powder, and salt. Add chicken, apple, celery, and onion and toss to coat. Fold in cashews. If desired, top salad with green onions, cabbage, carrots, and/or additional cashews.
Garlic Skillet Chicken
LOVE_LIFE / Getty
Directions:
Coat a pan with cooking spray and heat over medium heat. Add chicken and cook about 2 minutes, or until it turns white on the side that is cooking. Add garlic. Flip chicken; cook another 2 minutes, or until chicken starts to turn white.
Add 2 tbsp lemon juice or broth, using spatula to scrape bits from bottom of pan. Let liquid cook off and brown chicken; flip, add oil, and brown chicken on opposite side.
Add remaining 2 tbsp lemon juice or broth, scraping bits from pan. Turn off heat to let chicken rest for a few minutes before serving. Season with salt and pepper to taste.
Crispy Skillet Turkey Burgers
LauriPatterson / Getty
Get more quick, clean meals that you can prep in under 15 minutes here.
Recipe excerpted from the editors of America’s Test Kitchen.
Directions:
Combine turkey, panko, cheese, sun-dried tomatoes, yogurt, basil, 1⁄2 tsp salt, and 1⁄2 tsp pepper in bowl. Gently knead until just combined. Pat turkey mixture into 4 patties about 3⁄4 inch thick and 4 inches in diameter; season with salt and pepper.
Heat oil in nonstick skillet over medium-low heat until shimmering. Add patties and cook for 5 to 7 minutes on each side, until well browned and meat registers 160°F.
Place burgers on buns and top with tomato and arugula.
Grilled Flank Steak With Tomato, Orange, and Avocado
Lara Hata / Getty
Get more quick, clean meals that you can prep in under 15 minutes here.
Excerpted from the editors of America’s Test Kitchen.
Directions:
Peel and quarter orange, then slice crosswise into 1⁄2-inch-thick pieces.
Combine orange, avocado, tomatoes, shallot, cilantro, and serrano in bowl. Add lime juice and 1⁄4 tsp salt; gently toss to combine. Cover and set aside.
For charcoal grill: Heat grill until hot, about 5 minutes. For gas grill: Turn all burners to high, cover, and heat grill until hot, about 15 minutes. Leave primary burner on high and turn off other burner(s).
Clean and oil cooking grate. Pat steak dry with paper towels, season with salt and pepper, then sprinkle with cayenne pepper.
Place steak over hot part of grill and cook until beginning to char and beads of moisture appear on outer edges of meat, 5 to 6 minutes. Flip steak and continue to cook until charredandmeatregisters 125°F (for medium-rare), about 5 minutes.
Transfer steak to cutting board, tent loosely with aluminum foil, and let rest for 10 minutes. Thinly slice steak against grain. Serve with tomato mixture.
Thursday, March 29, 2018
3 Superior Spine-Friendly Alternatives To Crunches And Sit-Ups
The old-school way of training abs isn't doing your back any favors. Kick those never-ending sets of sloppy reps out of your life, and build your sixer with these safer and more effective moves! Via Bodybuilding Feed http://www.rssmix.com/
Time Crunched? Try This 15-Minute Chest Circuit
Time might not always be on your side, but with the right exercises and a focused approach, you can still get a killer chest session in only 15 minutes. Via Bodybuilding Feed http://www.rssmix.com/
Beasts-Only Arm Workout
If you want big arms, you'll have to train like a beast! Via Bodybuilding Feed http://www.rssmix.com/
Stir-Fried Tempeh With Orange Sauce
Envision / Getty
Recipe excerpted from the editors of America's Test Kitchen.
Directions:
For the sauce: Whisk all ingredients together in bowl.
For the stir-fry: Heat 1 Tbsp oil in skillet over high heat until just smoking. Add tempeh and soy sauce. Cook until well browned, stirring occasionally. Transfer to plate.
Return skillet to high heat and add remaining 1 Tbsp oil; heat until just smoking. Add broccoli and bell pepper. Cook, stirring occasionally, until vegetables are crisp-tender.
Stir in tempeh. Whisk sauce to recombine, then add to skillet and cook, stirring constantly, until sauce is thickened, about 30 seconds.
Sprinkle with scallions. Serve with brown rice and toasted sesame seeds, if desired.
How To Get Rid Of Muscle Soreness: 12 Tips To Recover From Sore Muscles Quickly
An effective workout isn’t exactly a pleasant stroll in the park, is it? No, more often than not, it’s a tough regimen that specifically designed to burn off calories and fat and to build up your muscles. Workouts can be so brutal that you’ll probably end up with sore muscles. Why Do We Have Sore […]
Original Post Here: How To Get Rid Of Muscle Soreness: 12 Tips To Recover From Sore Muscles Quickly
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Wednesday, March 28, 2018
Cardio Beat Workout Playlist
Keep your heart pumping and your workout going strong with this killer playlist that's perfect for cardio. Via Bodybuilding Feed http://www.rssmix.com/
Heavy Volume Training For Serious Back Development
If the normal sets in this workout don't completely fry you, just wait until it's time for the triple dropsets. This seven-exercise torture fest will have you wringing out your shirt and collapsing on the floor. Via Bodybuilding Feed http://www.rssmix.com/
The Workout for a Wide V-Taper and Shredded Abs
Per Bernal
A physique that will amass a huge following starts with a wide V-taper and shredded abs. Which is why I designed this chest, shoulder, and abs workout inspired by M&F's February cover star Sergi Constance’s impressive upper body. It emphasizes hitting the chest and shoulders from various angles and rep ranges, allowing for maximum hypertrophy to build that V-taper look.
I recommend subbing this in for your normal chest day and then performing a separate arms and back day for a complete upper-body workout. Oh, and be sure to give your legs some love. Nobody wants to follow an Adonis on stilts.
Try the workout below, and make sure to superset any moves labeled A and B.
Empire Fit: Brian Mazza Builds Bodies and Businesses
Fitness cover model Brian Mazza talks about his four F's: fitness, food, fashion, and family. Via Bodybuilding Feed http://www.rssmix.com/
Reduce Running Injuries With This Simple Trick
For many lifters, cardio is a necessary evil. Make even short bursts of running safer with this research-backed change to the way your feet hit the treadmill. Via Bodybuilding Feed http://www.rssmix.com/
Increase Your Human Growth Hormone Levels: Top 6 Ways To Boost HGH Naturally
Whenever anyone talks about muscle gains, Human Growth Hormone or HGH is a term that often comes up in a discussion. Let’s go over some of the basics of HGH: how it works? what might happen if your HGH levels drop down significantly? how you can increase this vital hormone naturally in your body? What […]
Source Here: Increase Your Human Growth Hormone Levels: Top 6 Ways To Boost HGH Naturally
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Tuesday, March 27, 2018
The Best Diet May Be No Diet At All
A 10-year study of almost 5,000 young adults found that those who managed weight the best didn't diet at all. Find out what helped them keep the weight off, and what made them put it on. Via Bodybuilding Feed http://www.rssmix.com/
Vanessa Gebhardt's Go-to Bodyweight Workout for OCR Training
Courtesy of Freeletics
Vanessa Gebhardt's training is no joke. It couldn't be, because participating in Spartan Ultras and Survival Runs is a taxing hobby that demands unique skillsets on top of nearly superhuman endurance.
In fact, Survival Runs are her specialty. Whereas an obstacle-course race (OCR) typically features a familiar set of tasks—rope-climbing, monkey bars, and the like—Survival Runs feature a far greater range of challenges. At the Nicaragua 2018 Survival Run, Gebhardt had to tackle day-to-day tasks that Nicaraguan natives do every day, Gebhardt told M&F Hers—"things like climbing a coconut tree, chopping wood, or swimming through lakes."
"That’s more exciting and adventurous for me, which is why I really like them and why you can't really prepare, she says. "Of course, you can prepare by working on your fitness, but you can't prepare for any special challenges because you never know what's coming."
And because of those random tasks, it's especially important to be in the best shape possible come race day. Gebhardt does lots of bodyweight training, mobility work, and a fair amount of lifting and running to stay in top shape for whatever the next unexpected task may be.
"There's not just one exercise that will prepare you for this, but the most important is always the burpee because you'll use your whole body during the movement," Gebhardt says. "You have to prepare your entire body, but the burpee is good for endurance, for strength, and also will help you with a lot of other tough exercises. Burpees are tough, and pushing through them will ensure that your mind is as prepared as your body."
One of Gebhardt's go-to bodyweight workouts is from the Freeletics app, a training and nutrition app that focuses on bodyweight movement and HIIT training. Check it out below, and follow Vanessa on Instagram at @for_the_life_of_me to keep up with her latest training and races.
Adventure-Racing Champion Vanessa Gebhardt Talks Intense Training, Her Nutrition Strategy, and Pushing Her Limits
Courtesy of Freeletics
Vanessa Gebhardt was an intern at Freeletics in 2013 when she developed a passion for bootcamp-style workouts. Five years later, she utilizes many of the same training methods to stay in top shape for her latest passion: obstacle course and ultra-endurance racing.
The idea of running a 24-hour survival race may sound far-fetched to even the most dedicated runner or gym rat, and it definitely would’ve sounded far-fetched to Gebhardt a few years back. But after running a 5k Spartan Sprint with some colleagues and clocking the second-fastest women’s time in 2015, she was hooked. Since then, she’s built an impressive record of podium placements and wins in Spartan races of every distance and 24-hour-plus Survival Runs. Most recently, she won Survival Run Canada in August 2017 and Survival Run Nicaragua in March 2018.
We got the Munich-based athlete and content manager at Freeletics, a training and nutrition app that gives subscribers access to bodyweight workouts and nutrition guidance, on the phone to find out how she gets in shape for the grueling races, what she loves about them, and how she got started with such a physically demanding hobby.
Click through for Gebhardt’s take on fitness, nutrition, and getting started in endurance racing, and follow her on Instagram at @for_the_life_of_me to stay up to date with her races and training.
[RELATED1]
Courtesy of Freeletics
M&F Hers: How did you get into endurance racing and obstacle course racing in the first place?
Vanessa Gebhardt: I ran my first race when some colleagues of mine asked me to run one with them. I probably wouldn't have done it by myself because I didn't know if it was something I would like, but everybody was asking, so I went and it was more of a group thing. But in the end, my time was the second fastest for the girls and it was like, “Oh, that's pretty great, I didn't know that I was that good.” So my friends were like, “Next year you have to win it.” So in 2016, I ran in the Elite and I actually won the race.
After I won, I thought, “Okay, let's try one bigger one.” So I tried a 13k and I got on the podium. At that race, I met my current boyfriend, and he sort of teased me and said, “Yeah you shouldn't just run 13k, you have to try a 25k.” I ran that and ended up on the podium, then he told me to try a 50k in the U.S. I did that and got to the podium again, and he was like, “Oh no, you have to try this 24-hour race in Nicaragua.” So I did, and that’s more or less how I progressed.
What was it like to run a 24-hour race for the first time?
At first I didn't know if my body could last 24 hours. I knew I was a fit girl, but this was still something I hadn't done before, so I just wanted to see when I’d hit the wall. I went into the race prepared, I had my food with me, and I was just set on getting to and completing every challenge. That was last year, 2017, in Nicaragua, and I did pretty well. But then there was the slingshot task—we had to hit a target with a slingshot, and I missed it twice, then they told me I couldn’t continue. That's the only reason I didn't finish the race last year, because I didn't hit the target with the slingshot. After that, I knew that I could do this and that I’m good at it.
[RELATED2]
And what’s your training like ahead of a big race like a Survival Run?
I actually train a lot with my own body weight, so that's really what my base is daily. I do run, but not as much as I do bodyweight workouts. It’s a lot of burpees, pushups, pullups, and some sprints here and there. I really like that style of training, and it helps me to find new ways to challenge myself. I do a lot of mobility and yoga as well, because that's really important. I have my big training sessions more on the weekends, so that’ll be two to five hours of training—it could be a hike, a big workout, and just running—it depends on what my weekend looks like.
I also do a lot of weight training to work on things like my grip strength. I do squats to strengthen my core and my spine, which of course is really important. Deadlifts and weighted pullups are also important parts of my training, but weight training like that is something I do about once a week or once every second week.
When did you realize that you were passionate about training?
A guy I went to school with got me into the idea of Freeletics because they started up close to my home. He told me about it, and the next day I was there. It was mostly guys I trained with, and I had so much fun because we would train outside, doing things like burpees. In the three months we tried to train together I got so good that a lot of the guys didn't even want to train with me I because was really good at the challenges—better than some of the guys.
I really got hooked because even though I wasn't able to do any pullups or anything in the beginning. With more of those workouts I got better and better in just three months. Then every year, I added a few new skills to my skillset. But even when we have team training in the office, it's sometimes it's like, “Oh no, I don't want to train with Vanessa, it's easier if she doesn't train with us.”
Are there any specific measures you take to prevent injury, especially with a high-volume training schedule in preparation for such long races?
Yes, you have to make sure your body is well-rested. While working out and training to push your limits, at a certain level or are at times when you’re just feeling really motivated, you’ll have some training sessions that don't exhaust you as much as you want them to. It's important that afterwards, you tell your mind that it's enough, and you're fine. Even if it's just a yoga session and you don't feel that exhausted after it, it's still good for you and you shouldn’t keep pushing yourself to total exhaustion. I also try to be prepared for every workout and get the best rest I can afterward so my body isn’t working on my recovery while I'm on my next training session.
[RELATED3]
Courtesy of Freeletics
What’s your approach to diet and nutrition?
Everybody always asks me what I eat the day before a race, but that’s not actually what’s important. In reality, what you eat the week before the race—really, the whole year before, but still the week before—is what’s really important to make sure your body is fueled properly. So I eat just really healthy, including lots of protein and vegetables.
I'm not a vegetarian, but I also don't eat a lot of meat, so I eat a lot of vegetarian food and bowls. Bowls or healthy shakes are my favorite in the morning or before a workout. I like to throw in berries, some healthy protein—not your typical whey protein powder, but maybe pea protein powder, for example. Nutrition before the race is just a lot of protein in good forms and I get lots to eat. I don't eat less to get in shape right before the race, because I want to be sure that my body has enough to work with. I burn so many calories during those races and over the entire race weekend that I don't need to check the calories on anything.
What are your absolute essentials that you couldn’t do without on race days?
The most important thing to have on race days is the right mindset. It helps you so much during every challenge and everything that you're doing, because you’ll find yourself at a point when your mind tells you that you're just fast, not fast enough, that it hurts, or something along those lines. It’ll come up. But you have to tell your mind to be in the moment and not race somebody else's race or get ahead of your game. That helps me a lot because during the 24-hour races or any time I struggle with a challenge, I push out negative thoughts. They won't help you at all, so they have to go, and that's what I do with them when they come. I practice that a lot every day, and good meditation.
[RELATED4]
Most people would probably find these races too challenging or downright miserable. What about them do you love so much?
My favorite part is that I really get to know myself during every race, since there will always be something new and something that I haven't experienced before. During one race, I had troubles with my stomach, for example. I couldn't eat for a few hours, so I had to drink my calories. Even though that happened and it wasn’t ideal, I really tried to be in the moment and not get lost. But you get to know yourself better with every race, and that’s really exciting because you never know what your mind will do or what you will do, and that's why I really like them—it's all about you and the race and nothing else.
You run both ultra-endurance survival runs and OCRs. Which do you prefer, and why?
I love the Survival Runs because of the aspect of the unknown. In an OCR, you’ll know you have to be able to climb and can work on your technique, or you know it's going to be monkey bars so you work on better grip strength. I really do like them, but my heart is more in that adventurous, 24-hour survival racing. In a Survival Run, you do tasks that, for example, Nicaraguan people on the island have to do on a daily basis. There were things like climbing a coconut tree, chopping wood, or swimming through lakes with the bamboo or something totally unexpected. That’s more exciting and adventurous for me, which is why I really like them and why you can't really prepare. Of course, you can prepare by working on your fitness, but you can't prepare for any special challenges because you never know what's coming.
Do you have any advice for people who are interested in OCR racing but are too intimidated by the idea to actually do one?
Get some friends together and do it together. In my opinion, a group thing is always a good start. It helps you to experience something new and something that you might like—and even if you don't and feel like it was the worst idea ever, you did something new and know yourself better now. No matter which race it is, or which sport it is, just get some people together and try it together because it's always easier if you don't have to suffer by yourself.
[RELATED5]
Behind the Scenes at Anton Antipov's Cover Shoot
The IFBB Pro League men's physique star talks training hard and living healthy to maintain his ripped physique.
Thinking of transforming your body this spring? Then get inspired by our April cover star, Anton Antipov!
In this behind-the-scenes look at his cover shoot, the IFBB Pro League men’s physique star talks about training and living a fit and healthy lifestyle.
Get the new issue of Muscle & Fitness on newsstands now!
JW Player ID:
3CzOzpvw
Win a FITCRUNCH FITPACK
THREE (3) lucky winners will receive a FITPACK prize package from FITCRUNCH!
The FITPACK includes:
- 12 FITCRUNCH Peanut Butter Bars
- 12 FITCRUNCH Chocolate Chip Cookie Dough Bars
- 12 FITCRUNCH Birthday Cake Bars
- 12 FITCRUNCH Caramel Peanut Bars
- 3 FITCRUNCH Protein Powders
- 1 $50 Amazon.com Gift Card
The award-winning FITCRUNCH Baked Bar is arguably the best protein bar ever made. Created by celebrity chef Robert Irvine to provide quality nutrition and an unmatched taste that you'd expect from a world-renown chef.
FITCRUNCH Whey Protein Powder comes in six delicious flavors, but are also designed to be mixed together to create new flavors. Great for shakes, baking and cooking, each serving delivers 24-25 grams of protein.
FITCRUNCH whey protein bars and powders make getting your protein more enjoyable than ever before.
Enter below by April 1 for your chance to win!
*By entering your information, you agree to receive communications, such as eblasts, and updates from Muscle & Fitness and FITCRUNCH. Click to see the M&F privacy policy.
Top 23 Foods That Can Help Increase HGH Production In Your Body
Proper muscle growth depends heavily on Human Growth Hormone levels in your body. If you want to boost HGH production naturally then there's no better way than eating foods that increase it. Find out exactly which type of foods you must have in your diet to increase your growth hormone. Secreted by the pituitary gland, […]
Learn More Here: Top 23 Foods That Can Help Increase HGH Production In Your Body
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Monday, March 26, 2018
Christy Hare Lifted Her Way Out Of Grief
Fed up with being overweight and unhappy, Christy dug deep and shed the pounds and pain that held her back. Via Bodybuilding Feed http://www.rssmix.com/
Take Your CrossFit WOD to the Next Level With the Filthy Fifty Remake
Per Bernal
As originally designed for CrossFitters, the classic Filthy Fifty workout calls for 50 reps each of 10 different exercises, completed in as little time as possible. The traditional Filthy Fifty is a nice assortment of painful, functional movements, but it’s not quite in our muscle-building wheelhouse.
Helping to beef up Filthy Fifty is Craig Hysell, CF-L2, owner and head coach of Conviction Training Facility (convictiontraining.com) in Hilton Head, SC. His rendition of the WOD (at right) introduces some great physique-building movements—flyes, curls, lat pulldowns—while keeping it sufficiently functional, painful, and, yes, filthy.
“This workout is meant to illicit hypertrophy and aid in joint health and recovery,” Hysell says. “It should be done with light to medium-light weights, depending on your training age, and preferably before a rest day. The goal is to keep tension on the muscle throughout the movement to optimize muscle growth.”
The Best Exercises to Loosen Your Ankles and Wrists Before Training
Via Bodybuilding Feed http://www.rssmix.com/
Home Body: 8-Week At-Home Fitness Plan
Build your best body whenever and wherever you want with this 8-week at-home plan! Via Bodybuilding Feed http://www.rssmix.com/
Get A Monster Chest Pump With Jesse Norris And KC Mitchell
If you want to add size to your upper chest, follow these two dudes as they press, fly, and bench their way through prodigious amounts of iron. Via Bodybuilding Feed http://www.rssmix.com/
Saturday, March 24, 2018
Friday, March 23, 2018
Exercise Deficit Disorder: Yep, It's A Real Thing
The statistics about widespread lack of physical activity are shocking. So are the consequences. We humans need exercise, and if we don't get enough of it, all hell breaks loose. Here's how to help kids become more active! Via Bodybuilding Feed http://www.rssmix.com/
Ultimate Beginner's Guide To Handstands
Handstands can be intimidating at first, even if you're used to crushing it at the gym. Learn the right approach to master this impressive exercise and build some serious all-over strength. Via Bodybuilding Feed http://www.rssmix.com/
My Favorite LiveFit Workout
Jamie Eason's LiveFit 12-Week Trainer offers a perfect path into weight training. It starts you off gently, teaches you standard lifts and exercises, and then, once you've got the hang of it, ramps up the intensity until you're ready to stand toe-to-toe with any gym rat in sight. Via Bodybuilding Feed http://www.rssmix.com/
Unlock Your Lat Growth With 1 Move!
Chest and arms are great, but the hallmark of hugeness is lats wide enough to blot the sun. Unlock tremendous growth with this one simple move. Via Bodybuilding Feed http://www.rssmix.com/
Thursday, March 22, 2018
8 Tips to Build an Upper Body Like Instagram Sensation Sergi Constance
Via Bodybuilding Feed http://www.rssmix.com/
Dwayne 'The Rock' Johnson Launches New 'Chase Greatness' Under Armour Collection
Via Bodybuilding Feed http://www.rssmix.com/
Photos: All the Women's Apparel From Dwayne 'The Rock' Johnson's New 'Chase Greatness' Collection
Via Bodybuilding Feed http://www.rssmix.com/
Broiled Tuna Melt
Brian Klutch
Utilize the under-appreciated broiler to whip up this muscle-building tuna melt packed with protein and flavor.
Chef's Tip: The broiler’s high heat (around 5000F) breaks apart the emulsion of fat and protein in cheese, which helps turn your cheddar or Swiss into a bubbly goodness. Just watch that it doesn’t burn.
Directions:
Preheat oven broiler with rack about 4 inches from the overhead heat. Place sandwich thin halves on a baking sheet. Broil until golden brown and crispy, about 1 minute. Be careful not to burn the bread.
Top halves with spinach or arugula, tomato, tuna, avocado, lemon juice, and cheese. Broil until cheese is melted, about 30 seconds.
Top with hot sauce to taste.
Wednesday, March 21, 2018
4 Ways to Keep Your Back From Rounding During Deadlifts
Via Bodybuilding Feed http://www.rssmix.com/
Romaine Turkey 'Tacos' With Avocado Cilantro Salad
Levi Brown/ Trunk Archive
Consider Richard Ingraham the kitchen point guard for 12-time NBA All-Star Dwyane Wade and his wife, actress Gabrielle Union. In his book Eating Well to Win: Inspired Living Through Inspired Cooking, Ingraham shares how he keeps the A-list couple healthy and satisfied with a simple ingredient adjustment that will work for anyone—swapping salt for chicken broth. This change will help sustain flavor and reduce sodium intake.
"People often complain about healthy food not having much flavor,” Ingraham says. “By utilizing broths, you add flavor and cut down on the amount of salt that’s needed to enhance the flavor of your dish on the back end.”
For more Dwayne Wade-approved recipes, visit chefrli.com.
Directions:
Sauté onions in olive oil in a medium skillet over medium-high heat until soft.
Add ground turkey, garlic, and seasonings to skillet. Cook while breaking up meat with a spatula until it’s cooked through and crumbled.
Add broth. Reduce heat to medium-low; simmer until liquid has reduced.
Line the center of romaine leaves with turkey mixture.
Combine avocados, tomatoes, onion, garlic, and cilantro in a large salad bowl.
In a small bowl, whisk together remaining ingredients.
Toss salad with dressing.
Top each lettuce taco with salad.
Podcast Episode 39: Kyler Jackson - The Larger Calling of Muscle Building
Over the last 9 years, Kyler Jackson hasn't missed a workout. When he started the journey, he was a depressed teen looking to bulk up to protect himself. Today, he's an up-and-coming coach, YouTuber, and the newly crowned Bodybuilding.com Spokesmodel Contest Winner. He shares his story with us. Via Bodybuilding Feed http://www.rssmix.com/
Are You Sabotaging Your Own Testosterone Levels?
Few gym-goers take the time to understand what testosterone is and why their "T" level might suddenly drop. Learn which daily habits might be lowering your testosterone, and what you can do to bring it back up! Via Bodybuilding Feed http://www.rssmix.com/
Killer Shoulder Workout In Just 3 Moves!
If you're fed up with standard military presses, lateral raises, and upright rows, use these three shoulder moves to achieve colossal gains! Via Bodybuilding Feed http://www.rssmix.com/
Taylor Chamberlain's Signature Moves For Glutes
Grow and shape your booty like an IFBB Bikini Pro! Chamberlain shares her tips and tricks for strengthening this powerful muscle group and improving your pre-stage prep. Via Bodybuilding Feed http://www.rssmix.com/
The High-Volume Triceps-Builder Your Arms Need
Are the back of your arms lagging? Add incredible size and definition with IFBB physique pro Brandan Fokken's high-volume muscle-building triceps workout. Via Bodybuilding Feed http://www.rssmix.com/
Feast For A Beast: Evan Centopani Goes Food Shopping In Dubai
When Evan Centopani visited Dubai on behalf of Animal, he didn't know what to expect, especially diet-wise. What he found was a feast fit for any bodybuilder. Via Bodybuilding Feed http://www.rssmix.com/
Trina Asselin Traded Parties For Exercise And Lost 80 Pounds!
Trina was a partier, binge drinking and overeating her way into depression. When a doctor prescribed medication instead of a lifestyle change, she put on her running shoes and changed her life. Via Bodybuilding Feed http://www.rssmix.com/
Your Goal For The Next Month? Build. Bigger. Arms.
Life is too short to have small arms. Stop wasting time and start earning some new inches with this intense workout and specialization program from Bodybuilding.com athlete Julian Smith! Via Bodybuilding Feed http://www.rssmix.com/
Iron And Ink: The Forging Of Jim Stoppani, Ph.D.
From a young age, Jim Stoppani, Ph.D., knew where he was headed. All it took was the passion and perseverance to make his multifaceted bodybuilding career take off. Via Bodybuilding Feed http://www.rssmix.com/
4 Essential Foods For Budget Bulking
Don't just mindlessly chase calories when you're trying to grow. Pick the best foods for the job, and use them right! Here's where to start. Via Bodybuilding Feed http://www.rssmix.com/
Tuesday, March 20, 2018
Are You Sabotaging Your Own Testosterone Levels?
Few gym-goers take the time to understand what testosterone is and why their "T" level might suddenly drop. Learn which daily habits might be lowering your testosterone, and what you can do to bring it back up! Via Bodybuilding Feed http://www.rssmix.com/
Christmas Abbott's 20-Minute Total-body Circuit for a Sleek Physique
Per Bernal
Tired of cycling through the same old routine? Wake up your workout with this high-energy circuit from Christmas Abbott, trainer, CrossFit competitor, and author of The Badass Life and The Badass Body Diet. Abbott, who has inspired thousands of women to be more confident about what their bodies can do for them, says this routine is one of her favorites because it’s fun.
“I like to keep things moving, and this program does just that,” she notes. “The movements are all dynamic and interesting—there’s no way you’ll get bored.” Because you primarily use your own body weight for resistance, you can also do this circuit routine anywhere, anytime. The exercises are all designed to work multiple muscles simultaneously—just as in life. “In the real world, we don’t isolate muscles to move, so there’s no reason you should do that in your workout,” Abbott explains. Adding in some high-intensity jumps and lifts also means your heart rate will skyrocket, so you’ll blast more calories while building lean muscle, all in just about 20 minutes.
Do this circuit two times through in the order given and you’ll finish feeling strong, sweaty, and totally satisfied with yourself.
Pittsburgh Penguins Star Sidney Crosby's Legs Workout
Harry How / Getty
Canadian-born hockey star Sidney Crosby may have back-to-back Stanley Cup wins under his belt with the Pittsburgh Penguins, but the 30-year old NHL phenomenon isn't slowing down any time soon. To outskate and outmuscle the bigger guys on the ice (Crosby stands at 5'11" and 200 pounds—putting him on the smaller side relative to many other players), Crosby hits the weights hard. To keep from getting muscled off the puck and smashed into the boards, he favors a legs workout that relies on compound exercises like barbell squats alternated with barbell deadlifts, walking lunges, and plyometric box jumps, as these build maximum strength.
“All this hard work and preparation is what I need to do to make sure the Penguins have the best chance to win another Stanley Cup,” Crosby says. “As challenging as it was to win the first two, it is even more difficult to win three in a row.”
Once the championship run begins in early October, Alex Trinca—the strength and conditioning coach for the Penguins—has Crosby and the rest of the team focus on lower-body power workouts. Check out Crosby’s lower-body workouts below.
Directions
Crosby performs this twice a week, with two days of rest between each session for adequate recovery. Weights stay heavy, and the reps stay relatively low.
How to Choose a Trainer Certification Based on Your Goals and Budget
Via Bodybuilding Feed http://www.rssmix.com/
The Best CrossFit Apparel and Training Gear of Spring 2018
Via Bodybuilding Feed http://www.rssmix.com/
Monday, March 19, 2018
Podcast Episode 39: Kyler Jackson - The Larger Calling of Muscle Building
Over the last 9 years, Kyler Jackson hasn't missed a workout. When he started the journey, he was a depressed teen looking to bulk up to protect himself. Today, he's an up-and-coming coach, YouTuber, and the newly crowned Bodybuilding.com Spokesmodel Contest Winner. He shares his story with us. Via Bodybuilding Feed http://www.rssmix.com/
Killer Shoulder Workout In Just 3 Moves!
If you're fed up with standard military presses, lateral raises, and upright rows, use these three shoulder moves to achieve colossal gains! Via Bodybuilding Feed http://www.rssmix.com/
The High-Volume Triceps-Builder Your Arms Need
Are the back of your arms lagging? Add incredible size and definition with IFBB physique pro Brandan Fokken's high-volume muscle-building triceps workout. Via Bodybuilding Feed http://www.rssmix.com/
Feast For A Beast: Evan Centopani Goes Food Shopping In Dubai
When Evan Centopani visited Dubai on behalf of Animal, he didn't know what to expect, especially diet-wise. What he found was a feast fit for any bodybuilder. Via Bodybuilding Feed http://www.rssmix.com/
Trina Asselin Traded Parties For Exercise And Lost 80 Pounds!
Trina was a partier, binge drinking and overeating her way into depression. When a doctor prescribed medication instead of a lifestyle change, she put on her running shoes and changed her life. Via Bodybuilding Feed http://www.rssmix.com/
Taylor Chamberlain's Signature Moves For Glutes
Grow and shape your booty like an IFBB Bikini Pro! Chamberlain shares her tips and tricks for strengthening this powerful muscle group and improving your pre-stage prep. Via Bodybuilding Feed http://www.rssmix.com/
Classic Physique Star Chris Bumstead's Ultimate Shoulders Workout
Steve Smith
Classic Physique Olympia runner-up Chris Bumstead nearly won in September, partly thanks to his bulging, bowling-ball delts that highlighted his shoulder-to-waist ratio, a key feature in the classic look. With a background in powerlifting, Bumstead loves to lift as heavy as possible, working in a few challenging intensity techniques during every routine. He also acts like the bodybuilders from the Golden Age of the sport, who toiled in the gym doing high sets and reps with superheavy poundages.
Below, Bumstead shares one of his favorite delt programs. Feel free to adjust the sets and reps to suit your ability, but use the intensity techniques. He also suggests a thorough warmup and delt hangs to finish the routine. (See the notes beside each move in the workout.)
Saturday, March 17, 2018
3 Qualities You Need to Become a Successful Personal Trainer
Via Bodybuilding Feed http://www.rssmix.com/
The Iron Way Workout to Double Your Size and Strength
Per Bernal
Chances are, you’ve heard of the way of the fist, the way of the gun, and maybe even Fastball’s 1998 alt-rock hit, “The Way.” But are you familiar with the Iron Way? It’s a strength-style program created by LaRoy Warner, owner of Iron Camp gym in Greenwich, CT, and it could be the key to your next strength and mass gains. After all, it has already benefited folks in the NYC metroplex and beyond.
What It Is
The Iron Way focuses on compound exercises like the squat, bench press, and deadlift. Instead of concentrating on specific sets and reps, the focus here is on auto regulation—meaning, lifters can choose whether to lift heavy or light depending on how they’re feeling that day. The split is also accessible. You’ll lift only two days per week, eliminating any excuse not to follow it. Finally, the circuit-style accessory work consists of pulling and pushing compound exercises to aid your main lifts while helping you build muscle mass.
How It Works
“The emphasis of this program is on quality movement first,” Warner says. “Once we have that, we look at the speed of the movement.” In other words, if your back squat reps look slow, don’t add weight to the bar. Conversely, if the weight is moving quickly, then you can push it harder. “This way, we aren’t married to percentages and reps and can adjust based on how you feel that day,” Warner says.
Why It Works
The Iron Way takes the strength-enhancing properties of powerlifting and stirs in the size benefits of bodybuilding. The end result is a cocktail that seamlessly blends the best of both worlds: the hypertrophy for the “show” and the strength for the “go.”
How to Do It
The sets and reps for the two-day split depend on how you feel and how your reps look, but generally one day is heavy, the next day is light. (See Warner’s recommended progression below.)
WEEKLY PROGRESSION
DAY 1
- Week 1: 5 sets of 5
- Week 2: 6 sets of 3
- Week 3: 4 sets of 3
- Week 4: *
DAY 2
- Week 1: 4 sets of 10
- Week 2: 4 sets of 8
- Week 3: 5 sets of 5
- Week 4: *
*Depending on your movement efficiency, test your main lifts—the bench press, deadlift, and squat—by working up to a max single or double. Then repeat with some progression (5 to 10 pounds) if applicable.
Friday, March 16, 2018
Your Goal For The Next Month? Build. Bigger. Arms.
Life is too short to have small arms. Stop wasting time and start earning some new inches with this intense workout and specialization program from Bodybuilding.com athlete Julian Smith! Via Bodybuilding Feed http://www.rssmix.com/
Iron And Ink: The Forging Of Jim Stoppani, Ph.D.
From a young age, Jim Stoppani, Ph.D., knew where he was headed. All it took was the passion and perseverance to make his multifaceted bodybuilding career take off. Via Bodybuilding Feed http://www.rssmix.com/
4 Essential Foods For Budget Bulking
Don't just mindlessly chase calories when you're trying to grow. Pick the best foods for the job, and use them right! Here's where to start. Via Bodybuilding Feed http://www.rssmix.com/
The All-dumbbell Workout to Train Your Chest
Edgar Artiga / M+F Magazine
In most gyms around the world, it’s a common rule of thumb that every Monday is “universal chest-training day.” There’s no real physiological reason—it’s just that after the weekend is done, lots of guys want to train the pecs first.
And because the majority of recreational lifters out there have nine-to-five jobs, the only time to get in a good session is before, or after work. While this is fine on most days, it can make things quite challenging on chest day—show up at peak hours, and you’ll find that every bench press station, Hammer press, cable and pec deck is in use. That tends to leave you with a ton of enthusiasm, but a serious lack of pec-pumping equipment.
But all is not lost, my fellow universal chest-day devotees. One piece of equipment that is almost always available on Mondays is the almighty dumbbell—and the one should never underestimate the dumbbell. This intense, chest-searing, all-dumbbell workout will have sore ‘til next Monday.
How It Works: The P/RR/S Training Method
The “Power, Rep Range, Shock” training method (P/RR/S) is a cyclical approach to lifting weights. You’ll utilize a unique training protocol every week (in 3-week cycles), with the goal of tapping into all the body’s various growth mechanisms. Each of the three weeks is meant to bring about a specific physiological effect, so your body can’t adapt to any one form of training (because adaptation eventually leads to stagnation). P/RR/S addresses muscle growth from a variety of “angles,” and allows significant progress to take place on a consistent, and long-term, basis:
- In your power week, you’ll lift heavy weights for few reps with slow negative reps.
- In rep range week, you’ll use a variety of rep ranges to target fast-twitch fibers.
- In shock week, intensity techniques like supersets and dropsets take center stage to manifest the greatest possible pump.
The workout below will combine all of these methods into one grueling chest session, which is a protocol known as “Hybrid PRRS” training.
How It Works: Tempo
This workout also incorporates tempo. Tempo refers to the speed of each phase of the rep. It is expressed in seconds, with an “X” meaning “as explosively as possible.” The first number is seconds for the eccentric (negative) phase; the second number is seconds at the midpoint; the third number is seconds for the concentric (positive) phase.
For example: In a dumbbell bench press, the eccentric phase is the section when you lower the dumbbells to your chest; the midpoint is the pause when you hold the dumbbells at your chest; the concentric phase is when you press the dumbbells back up.
Bonus Tip: How to Set Your Torso for Maximum Pectoral Stimulation
- Lay down on the bench and set your feet firmly on the floor
- Arch your lower back slightly
- Raise your ribcage up high
- Squeeze your scapulae together
- Pull your shoulders downward and push them into the bench
Subscribe to:
Posts (Atom)