Thursday, May 31, 2018
Wednesday, May 30, 2018
The Upgraded 'Dirty Diane' CrossFit WOD for Bodybuilders
CrossFitters have a simple, elegant, and highly taxing WOD in “Diane”: three rounds of 21, 15, and 9 reps of deadlifts (225 pounds) and handstand pushups (HSPUs).
But for the gym guy who wants to gain lean mass, Diane is good, but she lacks some muscle. So we challenged Mike Dewar, C.S.C.S., founder of the Barbell CEO (thebarbellceo.com), to give the WOD a hypertrophy-focused makeover.
His version and the explanations for his changes are below.
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The Move: WIDE-GRIP PULLUP
“These make the WOD a complete total-body workout with a high emphasis on back and lat strength,” Dewar says. “The deadlifts will pre-exhaust the back, and the wide-grip pullups will build slabs of muscle onto the frame. Most people will need to break up the reps. This turns the workout into a great rest-pause-style session.”
The Move: DEADLIFT
“Using 60% of your max ensures the weight is sufficient to cause a neurological stimulus to increase hormone output. Break up the rounds of 21 and 15 into smaller sets of six to 10 reps.”
The Move: BURPEE
“Take the burpees slow, working methodically,” Dewar says. “They’re there to help you breathe and relax—crazy, right?—rather than speed through and get back to the deadlifts completely annihilated.”
The Move: DB Z PRESS
“The Z press is a great swap to help lifters get a serious shoulder pump while also activating the core and lats.”
Tuesday, May 29, 2018
The Full-Body Workout to Torch Fat
Lifting weights is not a one-dimensional activity. It shouldn’t be merely two-dimensional, either. When done properly (and assuming your goals aren’t limited to building massive size and strength), a resistance-training session should get you stronger, promote muscle building, improve your cardio, and burn loads of calories.
If that last one isn’t happening, it’s time to tweak your routine.
The following workout is full-body training. It’s rest-period sparse. It incorporates cardio acceleration as well as heavy sets. It’s a calorie-incinerating, fat-torching machine of a workout.
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Friday, May 25, 2018
The Core Workout for Maximum Results in Minimum Time
Having a six pack is the fitness equivalent of “making it.” Muscular powerful and racehorse endurance are great, but no physique-focused lifter is completely satisfied with their body composition unless they have chiseled abs.
There’s a problem with that approach, though—and it has everything to do with why we don’t see many people with visible, three-dimensional cores. Millions of people are willing to stay up all night Googling quick fixes for six-pack abs, but few are willing to put in the work. This has brought savvy hucksters out of the woodwork, schilling all kinds of awful, misleading, and downright detrimental information. Some say you need to do certain exercises to get that dream body. Some say it’s all about eating certain foods. Some advise you to take magic pills that will get you those “washboard abs in no time.”
In fact, developing six-pack abs comes down to two key things:
- Developing your core muscles
- Shedding the fat hiding those muscles.
Truth is, everyone has a halfway decent set of abs under all that “padding.” And while you can’t directly target belly fat (no matter how many ads would lead you to believe otherwise), if you get on a proper nutrition program and train hard, you can shave off the cushy belly fat hiding those abdominals.
Don’t let the “minimum time” aspect of this workout fool you—you’ll need to do proper training at least twice a week. The goal here is to optimize your results during your efficient training. The abs are like any other muscle on the body: They need to be challenged to grow and develop. Now, let’s get to work.
The Core Workout for Maximum Results in Minimum Time: Quick Tips
- You'll notice many of the exercise sets are prescribed with varying rep ranges. This is so you can properly stimulate the various types of muscle fibers in different ways, shocking them and bringing growth and development.
- Choose weights that will enable you to complete each set with 1 or 2 reps left in the tank. (Because some of the sets change reps, you will likely want to change the weights as necessary.) We want to shock the body, but not to the point that it can’t recover for the next workout.
Exercise-specific Tips:
- Cable Crunch: This is not a straight-arm pull-down or some kind of reverse deadlift. Your hips shouldn't move and your legs shouldn't come into play. The only thing that should move is your upper body, specifically your core. Make sure to fully contract your abs with each rep, slowly lowering to the starting position while keeping strain on the abs.
- Captain’s Chair Straight Leg Lift: Use no momentum, solely use your abdominals to perform each rep.
- Side Plank: Contract your core hard with each repetition, keeping tension on the muscle throughout the set.
- Hyperextension: Keep legs locked and in place and keep all focus on the lower back.
- Plank: Alternate between planks on your forearms and in the pushup position to target the inner muscles differently and keep them guessing.
Get the Upper-Body Workout for Maximum Results in Minimum Time and the Lower Body Workout for Maximum Results in Minimum Time.
The Lower-Body Workout for Maximum Results in Minimum Time
I already like you. You know why? You’re not searching for a chest-only workout or looking for a quick fix to get huge arms or chiseled abs. You want to do what most people aren’t willing to—you want a functional workout to build a powerful lower body.
I’ll warn you: That means a lot of hard work. But if you understand the value of leg workouts, you also probably know the payoff is huge for every aspect of your strength and overall fitness. A strong lower half can help you maintain your motor functions and age better, excel in more sports, and benefit even day-to-day tasks like yardwork, bending over to pick up your child, and getting out of bed in the morning.
Here’s the good news: You don’t need to make the gym your second home and suffer through hours and hours of grueling workouts every week to get the body you really want. You’ll have to work hard, but it doesn’t have to take forever and you can even enjoy the process along the way.
I’m going to show you what it takes to build a lower body you can be proud of. It’s not complicated, but it’s also not as simple as doing more squats or endless sets of leg extensions and curls.
There’s a reason you can’t spell “legendary” without “leg day.”
The Lower-Body Workout for Maximum Results: Quick Tips
- This workout is structured to get the muscles properly warmed up and ease you into the heavier working sets. Going blindly into a workout without a proper warmup is asking for injury.
- There are varying rep ranges so you can properly stimulate the various types of muscle fibers in different ways, shocking them and bringing growth and development.
- Working sets should be heavy, but not all-out. You should have maybe 1 or 2 reps left in the tank. We want to shock the body, but not to the point that it can’t recover for the next workout.
Exercise-specific Tips:
- Barbell Back Squat: For maximum stimulation of the quads, keep the torso upright, lower slowly until you’re a little beyond parallel, pause at the bottom for a second, and then explode up in a controlled manner for each rep.
- Leg Press: Vary the foot placement on the sled to stimulate different areas of the quadriceps.
- Walking Dumbbell Lunge: Hold dumbbells at your sides, lower your working leg for a count of 2, pause at the bottom for one second, and then come up for one second. Switch legs and repeat.
- Adduction Machine: Push inward for 1 second, contract for 1 second, then slowly lower for 2 seconds for optimal muscle stimulation.
- Stiff-Legged Deadlift: Lift the bar as you would with a traditional deadlift, then slowly lower until you’re a bit below the knees and feel a good stretch in your hamstrings. Keep your core tight and your back in proper alignment.
- Seated Leg Curl: In a controlled manner, explode until at full contraction, pause for a second, then lower for 3-4 seconds.
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The Total-Body Sledgehammer and Tire HIIT Workout
If your gym offers a tire and sledgehammer, then you probably (read: definitely) want to get to swinging and flipping. That’s because whaling on and flipping a tire recruits all your upper-body and core muscles and builds lower-body power, while also jacking up your heart rate.
The best part: Letting the hammer rip (albeit, safely) is a great way to relieve stress. (It’s a hell of a lot more fun than jogging on a treadmill, too.) Even if you choose to perform just one of the exercises from the following circuit—created by C.J. “Murph” Murphy, owner of Total Performance Sports (totalperformancesports.com) in Malden, MA—you’ll still break a sweat. But give the entire workout a try. We promise it’ll work. We don’t promise, however, that it’ll be easy.
Thursday, May 24, 2018
Wednesday, May 23, 2018
The Upper-Body Workout to Get Maximum Results in Minimum Time
We might have different fitness goals, but the same theme exists for most of us: progression. Sure, a blessed few can develop chiseled muscles with little to no effort. I’m talking the average Joes—those who are serious about hard work but don’t have the luxury of spending several hours a day in the gym.
Most of us can't afford to build our lives around the gym, but we want a practical way to fit the gym into our lives. Between work, family, friends, and responsibilities, we're lucky to find just two or three days a week to train. Therefore, it's important to achieve maximum efficiency with every moment we spend wrestling with dumbbells, barbells, cables, or machines. That means choosing the right exercises to get the job done and making every move work for you.
This workout is designed to maintain the momentum you’ve worked so hard to attain, stay on target, and give yourself the time (even when you don’t have a lot of time) to get the most out of your upper-body workout.
Whether you’re a beginner or a competition-level athlete, this routine will help you get a high-efficiency workout in minimal time.
The Upper-Body Workout to Get Maximum Results: Quick Tips
- You'll notice many of the exercise sets are prescribed with varying rep ranges. This is so you can properly stimulate the various types of muscle fibers in different ways, shocking them and bringing growth and development.
- Choose weights that will enable you to complete each set with 1 or 2 reps left in the tank. (Because some of the sets change reps, you will likely want to change the weights as necessary.) We want to shock the body, but not to the point that it can’t recover for the next workout.
- Bench Press: For maximum stimulation of the chest, position your torso on the bench with a slight arch in your lower back. Hold your ribcage high and shrug the shoulders down and back.
- Incline Smith Press: Vary the incline of the bench from workout to workout, or set to set, from 30 degrees to 45 degrees to 60 degrees. This will help you target different motor units. For this variation, set the bench so the bar comes down to your clavicle under your neck.
- Wide-grip Pullup: Vary grip widths and the angle of your torso when pulling to fully activate all muscle fibers of the back.
- Underhand-grip Smith Machine Bentover Row: Put a step under the bar so you can fully stretch at the bottom and adjust foot position accordingly. Keep your torso bent at an angle of about 75 degrees and pull the bar into the lower abdomen to best stimulate the belly of the lats. Pause at the top of the contraction and at the bottom of the movement to take out momentum and keep the strain on your musculature.
- Seated Dumbbell Overhead Press: Use a bench with back support and keep your torso upright throughout the set. Don’t arch your back too much as it will put too much strain on your lower back and put too much focus on your chest. Bring the dumbbells just below your chin before driving them back to the top.
- Seated Lateral Raise: Raise the dumbbells to a level where your upper arms are a little above parallel to the floor. At the top pause for a second for peak contraction and to fully activate the shoulders.
- Close-grip Pushup: To keep chest activation to a minimum and target your triceps, make sure your hands are a little closer than shoulder-width. Keep feet firmly planted and your chest down until it touches the floor; then, pause and explode back up in a controlled manor.
- Deadlift: For complete back development, vary the range of motion from just above knee height to as low as your mid-shin. It’s best to stick with one range of motion per workout.
Tuesday, May 22, 2018
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Friday, May 18, 2018
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Wednesday, May 16, 2018
Tuesday, May 15, 2018
Interview: Terry Crews Talks ‘Deadpool 2,’ His Classic Old Spice Commercials, and Modern Masculinity
Terry Crews is having a great week.
When FOX cancelled Crews' hilarious comedy Brooklyn Nine-Nine after five seasons, NBC swooped in and picked it up, giving the hilarious squad life for another year. On top of that, Crews' first superhero movie, Deadpool 2, is set to hit theaters May 18th. Crews plays the energy-controlling mutant Bedlam alongside Ryan Reynolds and Josh Brolin.
With a 6′3″, 245-pound frame and some of the best muscles in Hollywood, even Crews had to joke about “what took so long” to get him into a superhero film.
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In between his work on Deadpool 2 and Brooklyn Nine-Nine, Crews had the chance to bring back his classic “Old Spice Guy” persona to help celebrate the brand's 80th birthday. Naturally, he got to do it in a way that only Crews could: He did a marathon session of 80 “manly” lessons in 80 minutes, one after another, as part of a “Contempor-man-ly” class about being a modern man.
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In a video interview, Crews sat down with Muscle & Fitness to talk about what it means to be a “Modern Man,” developing his Old Spice character, his favorite Old Spice commercials, and what it was like to work on Deadpool 2—and compare abs with Ryan Reynolds. (Watch 'til the end for a classic Terry Crews pec bounce.)
Deadpool 2 hits theaters on May 18. Brooklyn Nine-Nine will return for a sixth season in fall 2018 on NBC.
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Monday, May 14, 2018
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Don’t Overlook Your Back Muscles: The Most Effective Workouts for Your Back
It’s unfortunate, but for many people who work out in the gym, back workouts aren’t exactly a high priority. Gym rats don’t need to be told about building their arm muscles and shoulders, and of course many want to sport 6-pack abs. The problem with back muscles is that people don’t see them when they gaze […]
Article Source Here: Don’t Overlook Your Back Muscles: The Most Effective Workouts for Your Back
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The Workouts That Got Sebastian Stan in 'Winter Soldier' Shape
Don Saladino, owner of the Drive Clubs in New York, started working with Sebastian Stan five years ago to help him get ready for a Broadway play, Picnic.
“He had to be shirtless for most of his time onstage, and, unsurprisingly, he was a little paranoid about it,” Saladino says. But things had to progress slowly to avoid injury.
“When Seb started squatting, I actually took the bar off his back,” Saladino says. “He didn’t have the hip mobility or hip-hinge ability to squat or touch his toes.”
Well, that changed, and Stan went on to appear in 2011’s Captain America: The First Avenger as Bucky Barnes. Then he reprised his role as the Winter Soldier, a brainwashed assassin with a bionic arm and super-strength who’s well-versed in hand-to-hand combat, in 2014’s Captain America: The Winter Soldier and 2016’s Captain America: Civil War. Sharing screen time with guys like Chris Hemsworth and Chris Evans pushed Stan to up his game.
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“Sebastian wanted to add size without sacrificing his ability to move,” Saladino recalls. That’s reflected in his program, which has Stan performing heavy days along with plyometric and speed days. “It keeps him loose and pliable and allows him to move,” Saladino says. “Some of the loads he lifts are at 50% of his one-rep max. It’s more about getting the body to move light weight more quickly.”
Saladino’s approach is partly based off the West Side Barbell Method, which has lifters work up to near-one-rep-max loads early in the week, and then move lighter weight explosively to build power. “As for plyos, you’re not looking to go for high reps—just get the body moving,” says Saladino. “When you’re done, you’ll notice that your body is looser, and you feel faster.”
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The Time-Saving Power Cardio Workout to Build a Cover-Worthy Physique
Want to develop insane explosiveness and get shredded without setting foot on a treadmill? Try this intense interval routine, as demonstrated by Nimai Delgado. It encompasses not only Olympic lifts such as power cleans and snatches but also explosive pushups, lunges, and squats to attack the body from all angles.
The end result is a program that kills two birds with one stone: You’ll develop more power, which will help you get bigger and stronger for heavy lifting days; and you’ll incinerate body fat through high-intensity, cardio-like intervals, which will help uncover your six-pack. As a bonus, the explosiveness of the movements will ramp up your testosterone levels, which leads to a faster metabolism and more muscle mass.
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The only problem? That treadmill you paid top dollar for might collect a little dust in the process.
Directions
Perform two to three rounds of the following circuit.
For each move, alternate 20 seconds of work and 20 seconds of rest. (Don’t let the rest periods creep above 20 seconds, or else you’ll lose the workout’s cardiovascular and fat-burning benefits.)
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Steak & Eggs Frittata
For a Sunday brunch treat or anytime you want a hearty steak-and-eggs meal, cook up this protein-rich entrée. Serve with a side salad if desired.
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Originally Published Here: Truths And Myths About Steroids: Why Anabolic Steroids Are Bad For Health
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Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Fried Avocado Tacos
Tuesday, May 8, 2018
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Monday, May 7, 2018
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Saturday, May 5, 2018
Friday, May 4, 2018
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Thursday, May 3, 2018
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Wednesday, May 2, 2018
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Pork, Apple, and Wild Rice Bowl
Healthy eating doesn’t have to be synonymous with meager portions. In fact, load up with the right foods, and you’ll be satisfied for hours. This is because healthy foods give you more bang for your buck, calorie-wise. For example, one McDonald’s Double Quarter Pounder with cheese clocks in at 770 calories, which is almost exactly how many calories this hearty pork-based bowl packs.
The difference, however, is that your stomach will be grumbling a couple of hours after you scarf down Mickey D’s, as it has practically no fiber, compared with the plentiful bounty of food that you get with this one-dish wonder. Also, you won’t crash from the blood sugar spike, which means you can hit the gym with energy to spare.
Quick Tip: Patting pork chops and fruits dry with a paper towel and then lightly greasing them helps transfer heat into the food via conduction to encourage even better browning and flavor.
The All-Dumbbell Workout to Build Huge Back Muscle
The back is the most challenging complex of muscles to effectively train, and thus develop. But if you can get over the mental block that you can’t see your back muscles while lifting, and learn to make an intense connection with them, then you should be able to successfully ignite hypertrophy in your back. This dumbbell workout to build back muscle will help you do that.
When creating a back workout, you have to consider a lot of muscles: lats, teres major and minor, rhomboid major and minor, posterior deltoid heads, mid/upper traps, and spinal erectors. Training such a huge diversity of muscles requires several different types of movements, planes of pull, and grips. And while it’s certainly cool to have a wide, V-cut back, or achieve that thick-as-a-building look, you’ll need to combine wicked width, thorough thickness, and sensational separation to really drop jaws when you take your shirt off.
That’s our goal here. Prepare yourself—it won’t be easy. This workout is quick, but it’s balls-to-the-wall intense, and it’ll address every inch of muscle on your back.
How It Works: The All-Dumbbell Back Workout
This workout incorporates a training method I call add-on sets. The add-on set method is an advanced training protocol. It’s designed for lifters who have been training for a few years, and who have a high tolerance for pain and nausea (not kidding).
Directions
As the name implies, the add-on method begins with one base exercise, and then add on another exercise at each progression. I suggest arranging the workout so you address your weaknesses most frequently. (If you’re struggling with posterior deltoid development, for example, do the double-dumbbell face-down row first and, therefore, most often.) Each add-on takes the form of a superset. As with most superset workouts, move directly from one exercise to the next without stopping, and rest only at the conclusion of the total superset. For example, you'll do 3A., then 3B., then 3C. without resting; rest only after completing 3C.
Increase the rest periods between each exercise grouping as you add exercises. While you may only need 2 minutes to recover from the first superset or tri-set, you may need up to 5 minutes between the final two giant sets.
This workout also incorporates tempo, which determines the duration of each rep. Tempo is expressed in seconds; an “X” means “as explosively as possible.” The first number refers to the eccentric (negative) phase; the second number refers to the midpoint; the third number is the concentric (positive) phase. If there is a fourth number, it represents how long you’re holding in the contraction phase.