Lifestyle and Daily Habits – obesity

1-MINUTE DEADLIFT TIP: CONNECT THE BARBELL TO YOUR LATS

admin — Wed, 19 Jun 2024 06:30:26 +0000

Admittedly, this seems a bit strange to say given we have two HANDS to grab onto the barbell with. However the LATS are a key player in “connecting” us to the barbell during deadlifts. It ensures more full-body tension, but also hands us a slight biomechanical advantage via scapular posterior tilt. Ensuring the lats are engaged also helps with preventing the barbell from drifting away from the body. Not only does this make things harder from a leverage standpoint, it can be injurious to the back as well.

How To Deadlift

With the barbell on the floor, stand with your feet shoulder width apart and your toes just under the bar. Bend at the legs and keep your back in a straight line. Grip the bar with either an overhand grip (palms facing back towards your body) or a mixed grip (one hand over, one hand facing out.) Keep your head up and your back straight as you drive through your legs, with your chest pointing up. Fully extend your legs and pull the bar up. It should rise near your shins and pass over your knees as you straighten your legs and press your hips forward.

Benefits Of Deadlifting

As all no-excuses athletes know, deadlifting is a fantastic exercise for building frightening grip, power and mass. Because they’re generally your heaviest lift and a compound that use lots of muscles, so can help gain muscle when performed correctly. Deadlifting builds core stability and gripping strength, develops cardio (if done at high intensity) and builds the following muscle groups:

Back – such as your erectors and lats. Gluteus maximus and glutes. Legs – most of the deadlift is done with your legs, building power in almost every muscle in your lower body. Arms – all muscles in your arm are contracted during deadlifting. Your forearms gain special benefit from the monstrous grip you’ll build. Shoulders – build big traps with heavy deadlifts.

Do more

This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

WHY GYM BROS SHOULD PERIODIZE THEIR NUTRITION

admin — Wed, 19 Jun 2024 06:28:38 +0000

Let’s face it – as a lifter and fellow enthusiast of all things getting Yoked, chances are you wanna be jacked/strong and lean all at the same time. Admirable goals friend, join the Swole Club. Unfortunately our physiology doesn’t really like us doing all three at once, so it’ll make excuses and half ass any adaptations and responses to lifting.

Fortunately there’s a groovy nutrition concept that allows us to maximize training adaptations over time so we can indeed get massiver, stronger-er and more shredded.

What Does Periodizing Nutrition Even Mean?

In bro-terms it’s organizing what you eat around the type of training you do to get the best results. You can’t maximize both strength and hypertrophy at the same time very well, nor can you do either of these things whilst dieting down to single-digit body fat at the same time. The central idea of Nutritional Periodization is to match what you eat/how much you eat/specific macro ratios to the goal of your training block.

Developing Your Very Own Periodized Nutrition Plan

What happens if your “just eating right” doesn’t support the hypertrophic goals you have and training in a hard volume block doesn’t result in the desired muscle gain?What happens if “just eating right” doesn’t support the maintenance of lean muscle tissue during a deficit?

What happens if “just eating right” isn’t a sufficient amount of carbohydrates to offset perceived exertion during exercise leading you to feel like you’re the weakest dude in any gym that ever gymed? You put a limit on how much progress you’ll make. Let’s not do that…

Training and Nutrition Periodization

When training load increases, guess what else should increase? If you said “calories, carbs and my biceps” you guessed right! Periods of high volume massing just need higher total calories and higher amounts of carbohydrates.

If we don’t periodize calories and carbohydrates to energy demands of our training, then very bad, super non-awesome stuff happens like overtraining, injuries and worst of all, you can’t fill out your Gymshark stringer Vest.

AUGUST TEACHER OF THE MONTH – ANGELA DAWN

admin — Wed, 19 Jun 2024 06:21:12 +0000

Most people will train their pull-up once, maybe twice per week

I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

Ultimate Pull-Up Program & Ultimate Push-Up Program

All this week you can purchase Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know and this program is without hesitation THE “go-t0” program if you’re looking to take your pull-up game to the next level.

Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

Do more

Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

STOP FOCUSING ON ECCENTRICS AND DO THIS INSTEAD

admin — Wed, 19 Jun 2024 06:17:22 +0000

Most people will train their pull-up once, maybe twice per week

Ultimate Pull-Up Program & Ultimate Push-Up Program

Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

Do more

Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.