Thursday, January 31, 2019
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Wednesday, January 30, 2019
Drink Up! Satisfy Your Thirst Through Speed, Agility and Quickness Circuits
Cardio workouts don't have to mean slogging away on a treadmill or stationary bike for hours. Brooklyn-based fitness coach, Isopure athlete, and founder of Trooper Fitness, Flex Cabral, designed this intense circuit workout to kick the dust off your boring cardio routine. This high-intensity workout uses functional, dynamic movement to keep your body guessing and your heart rate up.
But how do you stay cool and hydrated during a workout this intense? Flex tests out Isopure Infusions, the company's latest protein powder innovation, to see how well it holds up against one of his most grueling routines.
Flex Cabral's High-Intensity Agility-Boosting Workout
Flex designed this workout specifically as a cure for your "lame treadmill run." These four circuits require flexibility, coordination, and dynamic movement to boost your athleticism, agility, endurance, metabolism—you name it. A treadmill doesn't stand a chance. It's definitely not for the faint of heart.
- Circuit 1: Squat Jump, Agility Ladder Two-In/Two-Out, Lateral High Knees
- Circuit 2: Cross Tuck Jump, Agility Ladder Ickey Shuffle, Skier Jump
- Circuit 3: Lateral Bound Jump, Linear High Knees
- Circuit 4: Plyo Split Lunge, Agility Ladder Salsa Step
Drinking a protein powder concoction intra-workout may not sound very typical, but Infusions isn't any typical milkshake-like protein powder. It's a new, light, and refreshing—figuratively and literally—take on the most classic of muscle-building supplements. How did Isopure Infusions hold up against Flex's grueling routine? Check it out.
More About Isopure Infusions
Fueling your workouts is essential, but many protein powders are heavy, chalky, and the last thing you want to drink throughout a dynamic training session. Isopure, the makers of Zero Carb protein powder and Zero Carb RTD, have the solution with their new Isopure Infusions protein powder. This light, fruity protein mix is a refreshing alternative to thick, milky protein shakes. But it still packs a powerful punch with 20 grams of protein from 100% rBST-free whey protein isolate and four grams of BCAAs per serving. Plus it has no artificial colors, flavors, or sweeteners and is gluten and lactose free.
There are five delicious flavors to choose from—citrus lemonade, mango lime, mixed berry, pineapple orange banana, and tropical punch—and each scoop has only 90 calories. See for yourself how your workout can benefit from a protein boost without the heavy, full feeling. Get Isopure Infusions >>
These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Sponsored by Isopure. Visit theisopurecompany.com/.
Tuesday, January 29, 2019
Carrot Cake Smoothie
The Rock Posts From the Set of 'Hobbs and Shaw' with Roman Reigns
A post shared by therock (@therock) on Jan 27, 2019 at 4:58pm PST
Dwayne “The Rock” Johnson took to Instagram to post some pictures from the set of his upcoming film Hobbs and Shaw, a spinoff of the Fast and Furious franchise. The posts included shots of WWE star Roman Reigns, The Rock’s IRL cousin, who will be playing one of U.S. Diplomatic Security Agent Luke Hobbs’s four brothers.
A post shared by therock (@therock) on Jan 28, 2019 at 6:24am PST
The film features The Rock’s Hobbs teaming up with Jason Statham’s assassin Deckard Shaw in Western Samoa, where the Hobbs family owns and operates “Hobbs Customs” auto-shop. For anyone who is a fan of the Fast and Furious franchise, the stills Johnson has been uploading to Instagram have been pretty epic.
This film is significant to Johnson and Reigns for a few reasons. Not only does it give them a chance to connect to their shared Samoan heritage, Reigns is currently recovering from leukemia. In a comment on an Instagram post, Johnson wrote of Reigns's progress.
A post shared by therock (@therock) on Jan 25, 2019 at 11:16am PST
We’re excited to see more progress pics as filming continues. Hobbs and Shaw is set to hit theaters August 2.[RELATED1]
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Friday, January 25, 2019
Thursday, January 24, 2019
The 8-Week Program to Build Your Bench-Press Max
Day by day we toil among our fellow iron warriors, heaving weights thousands of times over the course of our training journey. At its best, our progress is measured in a sliver of new muscle here, a hard-fought extra rep there. Occasionally, workouts end with nothing more than a towel ripe with sweat and a check mark in the training journal.
That our physiques transform into carved sheaths of muscle mass is a gradual reward, one well worth pursuing. Yet, nestled within this steady drumbeat of ongoing effort is a unique opportunity for a moment of sheer bliss—one born of all that hard work that came before it.
Picture this: one day you stride to the bench press station, warm up with a few sets, then slide more weight on each side of the barbell than you ever have before. Confidently, you lie down, grasp the bar, guide it out of the supports with the help of your training partner, then smoothly push out one clean, impressive, glorious rep. Sitting up, you catch your breath as you take a second to marvel at your feat—your best bench press ever. Consider it instant gratification years in the making.
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Five Tips to Grow On
Akim Williams—aka the unofficial titleholder of “world’s strongest bodybuilder”—has experienced just those types of moments. The 5'10" 290-pounder originally from Grenada has hoisted a 550-pound bench press, just one of many feats of strength that have made him a gym legend, all the while racking up 14 top-10 open-class bodybuilding finishes over his five years in the IFBB Pro League.
Williams has learned a lot through trial and error as he honed his power while also maximizing his size and shape. His lessons can guide anyone looking to increase their one-rep bench max, with these five tips leading the way:
1. Skip the Singles When Preparing for a New Personal Best
While it may seem counterintuitive, Williams recommends going no lower than three reps when training for a new max, instead of regularly doing single-rep sets. “During a single, you’ll be going all out and pushing explosively,” he points out. “But a three-rep set is different—you want to maintain full control of the weight on the way up and down, so you’re sure you’re building true strength and not just generating momentum.”
2. Embrace the Powerlifting Trio
Williams also suggests doing not only bench presses but also squats and deadlifts, since these big moves engage the whole body in stabilization efforts while also providing you additional experience in regularly handling heavy loads.
3. Exchange in Negative Behavior
Advanced athletes should try extra training techniques to ensure they’re reaching complete muscle failure. “Negative reps are a solid tool for breaking through a plateau, because the muscle can handle more weight on the way down than it can on the way up,” Williams says. “You can acclimate to a new weight by doing a set of two to three negatives with a training partner, or add two to three negatives to the end of a set after you hit positive failure.”
4. Stop Short Sometime
Partials are another good tool to battle sticking points. “You can use the safety rods in a power rack for squats or presses and work through just the top third or middle third of the range of motion, or just finish a set with partials to failure,” Williams says. “They can help strengthen the muscle at that point you’re getting stuck.”
5. Or Lighten the Load
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“If you’re stuck on a plateau for a certain lift, sometimes the best option is to take a week or two and do higher reps for that exercise, as many as 15 per set,” Williams says. “The blood flow you get from the pump will help push nutrients into the muscles, and the break from the really heavy weights will allow them to recover.
Your 8-week Plan
Apply Williams’ tenets to the following three-days-a-week program by Elliott Hulse, C.P.T. Over eight weeks—focusing on form and pushing your reps to failure on every working set—you could add up to 35 pounds to your max bench. Yes, it’s an aggressive goal but also attainable. Your moment of “instant gratification” awaits.
Perform each of the following three workouts once a week for eight weeks, prioritizing chest and triceps by doing Workout 1 the first every week. Rest at least a day between each session—for instance, you can train on Monday, Wednesday, and Friday. Keep in mind, the chart lists only working sets, in which you should be handling a heavy load that causes you to hit failure at the prescribed rep count. Beforehand, you should do warmups as needed, anywhere from six to 15 reps per set with a light weight that pulls blood into the muscle but brings you nowhere close to failure.
Try to increase the poundages you use on the first exercise of each workout every week (except during Weeks 4 and 8). Instead, use light weights and perform 12 reps on every exercise; do not take these sets to failure. Each workout will take about 35 minutes. At the ninth week, consider testing your one-rep max or determining your new 1RM by finding your 10RM—the most weight you can do for 10 clean reps—and multiplying that number by 1.33.
The Dropset That Makes You Stronger
Remembering Arnold Schwarzenegger's Bizarre Japanese Commercials
You’ve probably heard of American celebrities going abroad to do commercials in Japan from the likes of Lost in Translation and Bojack Horseman, but did you know that Arnold Schwarzenegger—the unrivaled GOAT of all things bodybuilding—was one of the most prolific stars to head east and sell out for big bucks?
Check some of his commercials here, in all their 1980s ridiculousness.
Back in the 1980s and 1990s, many celebrities wouldn’t do advertising work in the U.S., but they'd happily pose with an energy drink on Japanese billboards. There are a few reasons for this. Back in the '80s, the Internet wasn't really a thing, so the chances that American audiences would ever see these, often silly, ads were pretty slim. Celebrities also felt that being seen in advertisements was “selling out,” and people wouldn’t take their other ventures as seriously, whether it be sports, fitness, or acting. With the advent of social media and personal brands being integral to advertising, this mentality has been completely flipped on its head.
In Japan, there is no word for “selling out.” Japanese celebrities would do this and see no issue, especially back in the 1980s. The reason companies in Japan wanted foreign celebrities like Nic Cage and Bruce Willis endorsing their products was because they wanted to get the Japanese people excited at the idea that other cultures liked their local goods.
So why on Earth did Arnold do so much work promoting these energy drinks (among other brands, such as grocery store ramen and canned coffee drinks) if he didn’t want his U.S. fans to know? It's simple: these commercials got you some serious coin.
While advertising groups aren’t allowed to disclose how much they pay their U.S. stars, actor Dennis Hopper quoted saying, “I couldn't believe what they were paying me. If I could do one every year, I could retire." And in 1996, Entertainment Weekly reported that U.S. stars could make anywhere between $500,000 and $2 million for a two-day shoot.
Well, that sounds worth it. Arnold, if you want to drop us a line and tell us exactly how much you made, we’d be very curious to hear how much you were paid to do this:
Or this:
Or this:
We'd really appreciate it.
Wednesday, January 23, 2019
Peanut Butter Banana Waffles
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Tuesday, January 22, 2019
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Dennis James's Mass-Gain Diet and Training Program
The Flex Mass-Gain Diet
Training is only a small part of the battle in the pursuit of more size. To get big, you need to eat big. Follow the sample daily plan below to help you add the mass you desire.
Meal 1
- 3 whole-grain pancakes
- 2 eggs
- 1 slice fat-free cheese
- 1 slice turkey bacon
- 1 glass orange juice
- 8 oz low-fat milk (2%)
Meal 2
- 2 scoops whey protein
- 1 low-fat bran muffin
Meal 3
- 6 oz flank steak
- 2 cups pasta, cooked with tomato sauce
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Meal 4
- ½ can white tuna in water with 2 tbsp low-fat mayo
- 2 slices whole-wheat bread
- 1 apple
- 8 oz low-fat milk (2%)
Meal 5
- 7 oz chicken (1 large breast)
- 12 oz baked potato
- 1 cup peas or corn
Meal 6
- 1 scoop whey protein mixed with 16 oz low-fat milk (2%)
- 2 to 3 slices whole-grain bread with low-sugar jam
Total Macros
- Calories: 3,690
- Carbs: 412g
- Protein: 286
- Fat: 95g
The Workout
This sample program—based in part on James’ preparations for his final pro show, the 2012 Masters Olympia, where he finished third—assembles his training tips into one comprehensive weekly workout program.
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Monday, January 21, 2019
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Hafþór Júlíus Björnsson Reveals He Needed A Stunt Double for Season 8 of Game of Thrones
He may be the strongest man in the world, but even Hafþór Júlíus Björnsson needed a stunt double for the upcoming season of Game of Thrones. In an interview with Mashable, the Icelandic strongman, and current title holder of “World’s Strongest Man,” revealed that he needed a stunt double while filming the eighth and final season of GoT.
This is remarkable for a number of reasons. First off, Björnsson has never needed a stunt double before, because he has done all his own stunts in previous seasons. This raises the question: what in Westeros did the directors need his character to do that Björnsson couldn’t do?
In the interview, Björnsson is tight-lipped about what these stunts may have entailed.
“I can’t go into details you know,” he says, which is fair, but only leaves room for speculation about how epic this season is going to be if The Mountain needed a stunt double.
The second question we have about the additional "Mountain" is who did they find to be the stunt double? Björnsson is 6 feet 9 inches tall and weighs in at around 400 lbs. There are not too many people out there that size, let alone actors with stunt training.
Björnsson says of his stunt double, “He was big. He was tall, not as muscular, but he was taller and big.”
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Did they gather up a college theater troop of aspiring British actors to stand on top of each other in a suit of armor like little kids in a trench coat? Did they get one of the taller production assistants on set to take up Björnsson's diet of 300 grams of rib-eye steak per day to get The Mountain's incredible mass? Will it be revealed that Gregor Clegane has a secret identical twin and they needed the stunt double film scenes of them together like Lindsay Lohan in The Parent Trap?
The possibilities are endless.
Because his character’s role is smaller this season, Björnsson doesn’t know much about the plot of the season outside of his character’s own arc, but assures viewers that “its going to be an amazing season.”
Björnsson's body was essentially made to withstand anything, so if he thought filming this new season was hard, we can’t even imagine what the rest of the cast had to go through.
April 14th can’t come soon enough!
H/T https://winteriscoming.net/2019/01/17/the-mountain-stunt-double-season-8/
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Friday, January 18, 2019
The Back-to-Basics Delt Workout for Bigger Shoulders
The gym is your playground. Use everything it has to offer—free weights, machines, cables—to build size, strength, and balanced symmetry. Excluding any one piece of equipment as “nonfunctional” is being close-minded to all the benefits that can be reaped from doing an exercise you’ve never tried or haven’t done in years.
The following delt workout is nearly as diverse as the shoulder joint itself. It utilizes three distinct pieces of equipment—a barbell, a pec deck, and a cable station—to develop strength, hypertrophy, and a healthy dose of detail-oriented isolation work. There’s something here for every deltoid head (middle, anterior, posterior), and the exercise variety will keep even the most ADHD-challenged person from getting bored. But, hey, if the Smith machine isn’t “functional” enough for you, go ahead and let someone else build bigger shoulders on it.
Interview: Triple H Talks the Importance of WWE’s New UK Performance Center and Preventing Injuries
WWE kicked off the new year with the opening of its second Performance Center in London. The London-based complex, run alongside its existing facility in Orlando, is part of WWE’s expansion into localized markets and comes hot on the heels of the launch of NXT U, a weekly television show shot on British soil, complete with its own TakeOver special events, much like the original NXT.
M & F stopped in for the official opening of the new London WWE Performance Center and also chatted with the King of Kings himself, Triple H, who shared some tips for younger talent.
WWE's UK Power 'House'
Future mat stars now have access to WWE’s first world-class training ground outside of the United States. This new Performance Center opens up the possibilities for stars in the United Kingdom, Australia, and the Middle East to learn the ropes with WWE before ever travelling to the States. Now talent can also be swapped between PCs, making it possible for US NXT stars or trainees to visit the UK show and vice versa. This has already been trialed to great success with the introduction of current WWE United Kingdom Champion, Pete Dunne, who regularly travels from the UK to compete against NXT talent, resulting in some incredible matches.
“Wherever there is an interest in what we do, we are going to try and get there,” says the former 14-time World Champion, Triple H. The UK Performance Center is potentially the first of many that will be built outside of the United States, with Australia and other countries currently under consideration.
In addition to learning the holds and slams from wrestling royalty, such as UK legend Jonny Saint, or “Mr. WrestleMania” himself, Shawn Michaels, students are given media and promo classes, as well as strength and conditioning coaching, and advice on fitness and nutrition. To that end, WWE has recruited world-class coaches like Sean Hayes to provide individual plans for the grapplers, helping them to reach their fitness potential.
Dunne, whow was also on hand at the UK PC opening, has found Michaels to be a significant factor as he makes positive changes in body composition. “Shawn has been a real help and even when I’m on the road, I can text him, and he’s always there with help and support,” says Dunne.
FinnBalor.jpg
No Pain, All Gain
Triple H’s impact on the WWE landscape has been enormous, first with NXT and now with its international expansion, which all follows his already storied career as a WWE Superstar. Having wrestled in multiple WrestleMania main events and surviving the rigors of the road himself, he shared some advice to the younger talent on how to stay fit, healthy, and injury free. He's had his own share of injuries but said that in the current WWE Era, you don’t have to be a 'freak of nature' to succeed in pro wrestling.
“The thing with WWE is that it takes all kinds, shapes, sizes, and people from all walks of life to make it entertaining," says Triple H. "What we try to teach here at the Performance Center isn’t to look a ‘certain way,' it’s all about health and wellness. It’s about how to be healthy and how to stay injury free."
A lot of that comes from doing the right things (with training and nutrition), and being well-rounded, acording to Triple H. "Don’t be so focused on one thing," he says. "Don’t just be strong, be mobile. Don’t just be flexible, be agile. Having all of those components helps you to stay injury free."
Triple H, who has had his share of injuries over the years said that it's important to work hard to prevent injury but you can't always avoid it. "This is a business where it is 100 percent certain that at some point you are going to get injured," he says. "It’s a certainty, right? If you get into this thinking that you are never going to get hurt then you shouldn’t get into it. It’s a certainty, so the harder we can work to prevent it the better"
He adds, "Nutrition, hydration, and well-rounded fitness makes you healthier. The healthier you are, the more injury free you can stay.”
Great advice from The Game himself.
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Raw 2.0: Dumbbell Shoulder Press
Shoulders are one of the most commonly injured body parts, and it's no wonder when you see the way many people train them. Bad form, overextertion, or neglecting to train them so they get weak all factor into injuring this complex joint. But Dr. Jim Stoppani has the remedy for your shoulder-training problems. In this video, he explains how to properly execute the dumbbell shoulder press to prevent injury and ensure you're maximizing the benefits of this classic shoulder move.
Watch more M&F Raw 2.0 >>
Raw 2.0: Dumbbell Overhead Triceps Extensions
The dumbbell overhead triceps extension is one of the most popular lifts to strengthen and build muscle in your triceps. Unfortunately, most people have trouble isolating the triceps and the move often takes a toll on their shoulders. Thankfully, Dr. Jim Stoppani comes to the rescue. Follow these essential tips to improve your dumbbell overhead extension to better target the triceps and keep you injury-free.
Watch more M&F Raw 2.0 >>
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Wednesday, January 16, 2019
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Watch: 'Spider-Man: Far From Home' Trailer
The trailer for Spider-Man: Far From Home is officially here, and July can’t come soon enough. Obviously, Tom Holland is reprising his role as the teenage web-slinger, but this time he’s heading to Europe with his classmates for a school trip. He’s quickly recruited by Nick Furry (Samuel L. Jackson) and, in typical superhero film fashion, shit seems to hit the fan.
In this clip, there are several appearances from a destructive elemental creature, who presumably will have to get a beatdown from Spider-Man. For those die hard Spidey fans, it look’s like we'll see a few new suits in this film.
This teaser also gives us our first look at Mysterio being played by Jake Gyllenhaal, who might just be a good guy. To round out the cast, familiar faces will be making appearances as well including: Jon Favreau as Happy Hogan; Marisa Tomei as May Parker; Zendaya as Michelle Jones; Laura Harrier as Liz; and Jacob Batalon as Ned.
The film picks up after Avengers: Endgame, which premieres several months before Far From Home on April 26, and proves that Spidey—and presumably a few other superheroes—survived after being dusted by Thanos.
In theaters July 5, the second installation of the MCU version of Spider-Man also sees the return of Spider-Man Homecoming director Jon Watts.
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Marvel Films Releasing This Year
- Captain Marvel - March 8
- Avengers: Endgame - April 26
- X-Men: Dark Phoenix - June 7
- The New Mutants - August 2
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Friday, January 11, 2019
3 Tips to Hammer Your Hamstrings
Time to make some ham hocks out of those strips of bacon you have on the backside of your legs. Yeah, those things you want to call hamstrings, but can't seem to grow. Chances are that you suffer from the same thing as most who have been fighting with their hams—you don’t really know how to activate them. You're likely a close-stance squatter, pretty good at leg extensions, and enjoy banging out some good sets of hack squats. Is that you? Well if isn't and you're still having an issue with your hamstrings, it's likely because you've never trained your legs.
Leg training requires dedication and discipline. Physiologically speaking, the hamstrings aren't suited for isolation moves because all three muscles in the legs cross two joints and play a role in knee flexion and hip extension. Which sounds good, but often leaves them wanting more as they are never fully isolated. Depending on how you perform your other leg work, your quads get three or even four times the amount of work that your hammys get, and continue to grow making your hams look even smaller.
Thankfully, there's a solution. First, put your hamstring work at the beginning of your leg routine. Second, hit your quads hard but with much less volume. Third, change your form on your squat, leg press, and every hip and knee multi-joint movement so that you activate your hammys. And last but not least, a real squat goes well below parallel, and parallel is defined as the highest part of your quad being parallel with the ground, not your upper ass cheeks being parallel with a safety rack that is set at underarm height—c’mon now, its time to squat.
Below are three huge hamstring exercise tips that will leave you questioning why you hadn’t tried these methods years ago.
1. The Squat: Hamstring Style
Take a shoulder width stance. Double that distance and then step half again outward and now you are in hamstring squat start position. Point your toes out. Lighten the load, and go down until you can crush a soda can with your ass. Squeeze tight and pull your hips in on the way up, and now tell me where you felt that. Got it, good, now do that for every kind of squat based movement and you will be on your way to having a true pig roast on the backside of your legs.
2. Summo Deadlift for Monster Hamstrings
Approach a deadlift bar with as wide as stance as you can handle. Heck if your toes can come within an inch of the plates, do it. Grab the bar like you would any deadlift and pull your butt down so your legs are parallel with the ground. Straighten your arms out and pick your head and chest up. When you start the movement, initiate it with the hips and knees simultaneously. Feel that strain in the back of your legs? Guess what, you just fired up the bacon. Squeeze out 8 reps for 4 or 5 sets and get ready to see some bulging on the backside of your legs.
3. Leg Curls: For Real Hamstring Activation
Ok, so you’ve done thousands of reps of hamstring curls, but how many have you done with your toes pointing in, out and back. Most of the time when you perform hamstring curls you dorsiflex (bring your toes toward your shins) your feet. This lengthens the calf and actually causes them to work as a knee flexor reducing the work done by your hamstrings. Point your toes, like you are flexing your calves and then pull through and feel the difference. Oh, you will have to lighten the load considerably, but your hamys will be smoking after just a few reps. Take that move one step farther and point your toes inward for a few sets and then outward for a few sets and you will activate all three heads of your hamstrings in a fashion that will make it hard to stand up the next day.
Make em’ Grow
So, you decided its time to get serious about your hamstrings. Do this routine before your leg workout twice a week for 6 to 8 weeks and then lets talk about hamstrings again. Then do your squats, leg presses, leg extensions, and calf raises. Be careful to lighten the load on the rest of your legs as your hams will be on fire and your glutes won’t be far behind. Be a beast in the gym and attack your hams like you used to attack your chest and arms and they will grow. Man Up for some ham hocks and build a set of legendary legs.
Raw 2.0: Building Better Abs
Chiseled abdominals are the ultimate goal for many fitness enthusiasts. Dr. Jim Stoppani talks about the four muscle groups that make up the abs and how and when to train each for a better ab workout. Follow his advice to get stronger, more distinct abs in time for beach season.
Watch more M&F Raw 2.0 >>
Raw 2.0: More Effective Dumbbell Lateral Raises
The dumbbell lateral raise is a favorite exercise for building strong, muscular shoulders, but this simple move can have serious consequences if you perform it incorrectly. Dr. Jim Stoppani explains how to properly perform dumbbell lateral raises for maximum effectiveness and injury prevention, and he also provides a variation that is even safer. Try it today.
Watch more M&F Raw 2.0 >>
Thursday, January 10, 2019
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Wednesday, January 9, 2019
The Three-Month Body Transformation Workout Plan
Pollyana FMS / Getty
Ready to jumpstart your own body transformation? Try this sample weight lifting plan for women workout from Shannon Dey, M.S., founder and CEO of Bombshell Fitness, a competitive training and coaching group for female athletes.
If this expert-grade routine seems intense, that’s because it is. But if you want to sculpt, tone, and firm your entire body—including those pesky trouble spots—this is your ultimate blueprint. Designed for an intermediate athlete, the following plan is inspired by the programs Dey creates for her Figure and Bikini competition clients.
Dey points out that it will take at least three weeks of consistent nutrition and training to get increase the metabolism enough to see results, so it’s very important to practice patience, be consistent, and stay positive.
This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential.
MONTH 1
Week 1: Workout 1 + Daily Cardio
Week 2: Workout 2 + Daily Cardio
Week 3: Workout 3 + Daily Cardio
Week 4: Workout 1 + Daily Cardio
MONTH 2
Week 5: Workout 2 + Daily Cardio
Week 6: Workout 3 + Daily Cardio
Week 7: Workout 3 + Daily Cardio
Week 8: Workout 1 + Daily Cardio
MONTH 3
Week 9: Workout 2 + Daily Cardio
Week 10: Workout 3 + Daily Cardio
Week 11: Workout 2 + Daily Cardio
Week 12: Workout 1 + Daily Cardio
As with most fitness plans, prescriptions may need to be tailored to your specific needs and goals. Always consult a physician before beginning any fitness or weight loss program.
CARDIO
Hero Images / Getty
These cardio workouts are intended to be tough. If you can't complete your entire cardio session in the beginning, don't get discouraged. Push yourself a bit further each day until you can do the entire session at the pace listed. It may take a few weeks of building endurance to be able to complete the entire session. You know you are working at the right level if you are not able to talk on the phone, or read a book, Dey says.
Monday/Wednesday/Friday Mornings
Warm-up: 5-minute treadmill walk
Treadmill Intervals: Complete the rotation below seven times for a total of 35 minutes. If the speed becomes too easy, increase the rate.
- 1 minute: Incline 5, speed 4.5
- 2 minute: Incline 5, speed 5.0
- 3 minutes: Incline 1, speed 5.5
Track Sprints: Complete six 50-yard sprints with 30-second jogs in between
Tuesday/Thursday Mornings
Warm-up: 5-minute stationary bike or treadmill walk
Bike Intervals: Complete the rotation below six times for a total of 45-50 minutes.
- 1 minute: Level 5, rpm of 110
- 1 minute: Level 7, rpm of 90
- 1 minute: Level 9, rpm of 80
- 2 minutes: Level 11, rpm of 70
- 15 wide high jumps
- 15 pop squats
- 15 switch lunges on each leg
- 20 high knee runs on each leg
WEIGHT TRAINING
Erik Isakson / Getty
Only do one weight training session per day. Dey recommends breaking up the weight training and cardio sessions for morning and night. However, if you must do your both sessions at the same time, complete the weight training first. All the moves listed here are designed to be performed quickly, but with good form.
Each weight training session should take no more than 45 minutes to an hour.
Most of these sessions include supersets, which means the exercises and their repetitions listed should be performed back-to-back, without rest.
As an example, the following superset of 2 x 15 leg extensions and 2 x 15 leg curls would be performed by completing 15 leg extensions and 15 legs curls back to back, resting, and then performing 15 of both exercises again for a total of two repetitions or “reps.”
WORKOUT SPLIT 1
Monday: Legs
Superset:
- 2 x 15 leg extension
- 2 x 15 leg curl
Superset:
- 4 x 20 wide leg press
- 4 x 20 shoulder-width smith machine squat
Superset:
- 4 x 15 leg extensions
- 4 x 15 narrow stance hack squat
Superset:
- 4 x 15 leg curls
- 4 x 15 stiff legs
Tuesday: Shoulders/Chest/Triceps
Superset:
- 4 x 12 side lateral raise
- 4 x 15 one arm dumbbell shoulder press
- 4 x 15 rear lateral raise
- 5 x 15 incline press
Superset:
- 4 x 15 pushdowns
- 4 x 12 bench dips
Wednesday: Back/Biceps
- 5 x 12 wide-grip pulldowns
Superset:
- 4 x 15 cg cable row
- 4 x 20 hyper extensions
Superset:
- 5 x 15 preacher curls
- 5 x 12 incline dumbbell curls
Thursday: Plyometrics
Superset:
- 2 x 20 leg extensions
- 2 x 20 leg curls
Do the following exercises four times in a circuit, without resting between moves. Rest 1 minute between rounds.
Superset:
- 10 wide high jumps (Tip: Jump as high as possible and hold for 5 seconds in a deep squat after each jump.)
- 15 switch lunges on each leg
- 10 stepup jumps on bench on each leg
- 15 reverse lunges on each leg
- 10 gallop squats on each leg
Friday: Butt/Shoulders/Back
- 4 x 10 shoulder press
- 4 x 10 wide-grip pull downs
Superset:
- 4x 15 each leg butt machine
- 4 x 15 good mornings
- 5 x 10 high bench step ups
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WORKOUT SPLIT 2
Monday: Quads
Superset:
- 4 x 12 leg extensions
- 4x 12 weighted reverse barbell lunge
Superset:
- 4 x 15 dumbbell narrow squats
- 4 x 12 shoulder-width hack squat
Tuesday: Shoulders/Triceps
Superset:
- 4 x 12 side lateral raise
- 4 x 12 seated barbell press
- 4 x 12 high rope pull for rear delts
Superset:
- 4 x 15 pushdowns
- 4 x 15 overhead press
- 4 x 12 bench dips
Wednesday: Back/Biceps
- 6 x 12 wide-grip pulldowns
Superset:
- 4 x 15 cable row
- 4 x 15 one-arm dumbbell row
Superset:
- 5 x 12 incline dumbbell curl
- 5 x 15 seated dumbbell curl
Thursday: Hamstrings
Superset:
- 5 x 15 leg curls
- 5 x 15 weighted step up on bench
Superset:
- 5 x 12 seated leg curl
- 5 x 15 stiff leg
- 5 x 15 sumo dumbbell squat
Rest 30 sec between sets
Friday: Butt/Chest
Superset:
- 4 x 15 incline fly
- 4 x 10 incline press
Superset:
- 4 x 15 butt machine
- 4 x 15 stability ball butt raise
Superset:
- 4 x 15 sumo squats with weight
- 4 x 15 cable butt kick backs
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WORKOUT SPLIT 3
Monday: Quads
Superset:
- 4 x 15 leg extensions
- 4 x 10 narrow dumbbell squats
Superset:
- 4 x 20 shoulder width leg press
- 4 x 15 switch (jump) lunge
- 4 x 15 narrow-stance smith machine squats
Tuesday: Shoulders/Triceps
Superset:
- 4 x 10 barbell shoulder press
- 4 x 10 wide-grip barbell raise over your head
- 4 x 10 rear lateral raise
- 6 x 8 side lateral raise—rest 20 seconds between sets
Superset:
- 3 x 15 rope pushdowns
- 3 x 10 dumbbell nose crushers
- 3 x 15 dumbbell kick backs
Wednesday: Back/Biceps
Superset:
- 4 x 8 wide-grip pull downs
- 4 x 8 close-grip seated cable row
Superset:
- 4 x 12 reverse-grip (palms up) barbell row
- 4 x 12 assisted pull-ups
- 5 x 15 hyperextensions
Superset:
- 4 x 8 preacher curls
- 4 x 12 seated dumbbell curl
- 4 x 15 incline dumbbell curl
Thursday: Hamstrings
Superset:
- 4 x 15 leg curls
- 4 x 12 leg press
Superset:
- 5 x 12 seated leg curls
- 5 x 12 stiff legs
Friday: Chest/Butt
Superset:
- 5 x 12 flat fly
- 5 x 12 incline cheer press
Superset:
- 5 x 15 wide smith machine squat
- 5 x 12 Bosu ball squat
Superset:
- 4 x 20 hyperextensions
- 4 x 15 glute machine
Tuesday, January 8, 2019
New ‘Captain Marvel’ Trailer Shows Big Potential for the Franchise
The latest trailer for the highly anticipated Captain Marvel has been released to the masses, and it didn’t disappoint. The movie is set to show off the origin story of Carol Danvers (played by Brie Larson) as she finds her footing as the titular cosmic hero. In addition to taking place in the '90s, Captain Marvel also features a female lead, which is a first for the MCU. This will be the first film in Marvel’s stacked lineup for 2019, which is, of course, highlighted by Avengers: Endgame.
This trailer focuses on the relationship between Captain Marvel and a younger Nick Fury, played by a digitally de-aged Samuel L. Jackson. Also throughout the trailer it's established that she doesn’t remember anything since landing on Earth. And as far as our blue marble is concerned, it's again at the center of a potentially world-ending catastrophe. “While a galactic war between two alien races reaches Earth, Danvers finds herself and a small cadre of allies at the center of the maelstrom,” according to the official synopsis of the film.
Captain Marvel is set to release on March 8. The film will be directed by Anna Boden and Ryan Fleck.
Marvel Films Releasing This Year
- Avengers: Endgame - April 2
- X-Men: Dark Phoenix - June 7
- Spider-Man: Far From Home - July 5
- The New Mutants - August 2
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Raw 2.0: Barbell Shoulder Press Techniques
Variety is the spice of life...and working out. The barbell shoulder press gets another look as Dr. Jim Stoppani takes us through two variations and how they target different muscle groups. Discover how to train your shoulders from all angles by performing a barbell shoulder press in front of the head and behind the head, and how to perform these exercises properly to avoid injury.
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Watch: MMA Fighter Suffers Gruesome Leg Injury During Fight
Beware: The clip below contains graphic imagery. Please take caution before watching.
There are countless ways a fighter can be seriously injured during an MMA bout. Ironically in this case, the cause of this gruesome injury was a routine leg kick, which is typically a move to manipulate the mobility of a fighter, or simply set up a larger combination or maneuver.
In the case of Jonathan King, that completely backfired when his kick landed flush on his opponent Chris Williams’s knee. The collision caused an instant snap, but King didn’t even realize he was injured until he attempted to put his right leg on the ground again, leading to it completely giving out.
OMG NO! NO! Chris Williams NO!!! NO!!! OH DEAR LORD! NO! #RiteofPassage6 #AKAFights #MMA #Fights #Fighting #TKO #LEGinjury pic.twitter.com/p9SZ93wqz8
— wildmatt (@wildmatt) January 6, 2019
The fight was on January 6 as an undercard match for American Kombat Alliance’s Rite of Passage 6. According to the fighting promotion, “Jonathan King just got out of recovery this morning. The doctor said surgery to set the leg went really well. Physical therapy starts tomorrow morning and he should be cleared to travel home this week.”