Muscle and Fitness

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Gym Junkies Fitness, Health, & Nutrition Blog

  • Product Review: Top-Tier Mass Gainers
    by Terry Asher on October 21, 2020 at 12:34 pm

    Throughout the fitness world, few supplements fulfill a variety of nutritional needs like mass gainers. A mass gainer isn’t just protein, despite often utilizing a protein canister as a vehicle. Whether you’re trying to bulk up for looks, size up your next challenge, meet personal health needs, or simply want to gain a little weight, calorie-dense products aren’t just an effective option: They’re the golden standard. Best Mass Gainers In The Market Weight-Bound for Muscle Goals A mass gainer can … The post Product Review: Top-Tier Mass Gainers appeared first on Gym Junkies.

  •  Athletes That Use And Support CBD    
    by Terry Asher on October 20, 2020 at 10:55 am

    In the sports industry, athletes have been using CBD for years, way longer than we can perceive and way before it was even legal to use it. CBD is used to relieve pain, reduce anxiety, and it does not even get an individual high.  What is CBD? CBD, or cannabidiol — one of the many chemical compounds found in cannabis plants, has been proven to have many health and medicinal benefits and can also be very versatile, and come in … The post  Athletes That Use And Support CBD     appeared first on Gym Junkies.

  • Product Review: Vital Proteins Collagen Peptides
    by Terry Asher on October 15, 2020 at 3:40 pm

    Collagen has always been cool—but brand-hosted visibility never hurts an amino acid’s public benefit. These days, collagen supplements are seemingly everywhere: Sephora, Costco Drybar, and GNC have introduced a wealth of collagen-based products, spanning across the entire range of collagen-based benefits to dish out fantastic, user-specific nutrition options. The Truth About Vital Proteins Collagen Peptides Scooping Up the Scene: Vital Proteins Collagen peptides, in particular, have been booming, rising in popularity within an already massive, nearly fulfilled nutrition supplement industry … The post Product Review: Vital Proteins Collagen Peptides appeared first on Gym Junkies.

  • Why Take Testosterone Boosters and Supplements?
    by Terry Asher on October 13, 2020 at 2:17 pm

    Thinking about a testosterone booster? Testosterone is the building block of your entire body. When you’re young, it helps define what you look like, how you build muscle, and influences your health in various ways. As we get older, however, testosterone production begins to slow down and can lead to loss of motivation, decreased muscle mass, hair loss, and several other health-related issues that are not fun to deal with at all. Thankfully, there is a variety of testosterone boosting … The post Why Take Testosterone Boosters and Supplements? appeared first on Gym Junkies.

  • Product Review: Celsius Energy Drink
    by Terry Asher on October 8, 2020 at 7:37 pm

    With so many energy drinks available, determining quality products can get difficult. Celsius Energy Drinks have been around for a while—since 2004, in fact—but it seems like they’ve only recently taken off in popularity. Having achieved over a dozen international health awards, Celsius is seemingly making its rounds as the not-so-new, good-as-new product to try out. If you’re wondering about Celsius’s validity of a health drink, you’re not alone: The energy drink might’ve won a slew of awards—but how much … The post Product Review: Celsius Energy Drink appeared first on Gym Junkies.

Total Gym Pulse Health and Fitness Blog

  • How to Perform the Perfect Pull Up
    by Maria Sollon on October 26, 2020 at 5:39 pm

    https://youtu.be/7CVpggkzfqo Are you looking for that one specific exercise that can improve your posture, strengthen your core, improve your ability to perform activities like climbing a ladder, and reverse the effects of spending long hours hunched over sitting on a plane, typing on your computer, or sitting on the couch?! How about you adventurers and athletes out there who inspire to go rock climbing, enter a Tough Mudder, or become an aerialist or ninja warrior? The answer is probably not a surprise and could be something you’ve tried to avoid in gym class! It’s THE PULL-UP! Regardless of your ambitions or goals, strengthening your back and core from pull-ups can provide amazing benefits, from improving posture, increasing self-confidence, to actually making you appear more engaging in conversations! It’s old school, but pull-ups are one of the best tests of upper body and core strength. Most fear this exercise because unless you can naturally climb like a monkey, pull-ups are a real challenge! But if you learn proper mechanics, practice consistently, utilize equipment that supports scalable modifications to the exercise (hint: Total Gym!), you will achieve all the benefits from pull-ups, without the fear of wearing your old gym class shorts and sweat band!! TOUGH STUFF What makes pull-ups so difficult? Even the strongest athletes can struggle to achieve multiple pull-ups. Putting training aside, here are a few factors that make pull-ups easier or more difficult, depending on your body type: 1. Gravity • You’re working purely against gravity, so your own body weight is the sole factor to the amount of strength you will need to pull yourself up. The heavier your bodyweight, the more difficult it will be to pull yourself up. With other body-weight exercises, like push-ups, your weight is supported by other contact points to the ground, like your feet, so push-ups are easier to perform than pull-ups. 2. Distance • Depending on your arm length, individuals with longer arms have to work harder to perform the same pull up (remember physics class… work = force times distance). 3. Functional Strength ● Pull-ups require many muscles to work together as a synergistic team which requires functional strength. Functional strength is achieved from multi-modal exercise training which helps you train for everyday life, sports and other activities. This differs from isolated muscle training that is commonly performed at a gym to build muscle. For example, to compare a Pull-up vs. a Lat Pull-down, the same muscles are worked, however, pull-ups feel more challenging than a lat pull while the same muscles are involved. This is because a pull-down trains maximal strength with a fixed leg position, whereas a pull-up trains relative strength with the entire body through a plane of motion. On a neural level, many muscles are firing during a pull-up, while a lat pull down machine only activate your larger muscles. PERFECT PULL-UP FORM 1. GET A GRIP • Stand under a bar, preferably one you can touch and not have to jump up to reach. • Grab the bar with arms shoulder distance apart and palms facing away. • Just gripping onto the bar and hanging is an exercise within itself! 2. ACTIVELY HANG • A true pull-up begins from a hanging position. While hanging, your arms are fully extended with your core engaged, chest lifted, and shoulders retracted. • Actively hang to condition the muscles. • Avoid swinging, kicking, or jumping to prevent using momentum. 3. HOLLOW BODY HOLD • This position goes along with #2 above. As you actively hang, your body is in a hollow body stance. Meaning, your muscles are engaged from your head to your heals and your body is contoured into a slight C-shape position. • This will build internal core strength. 4. PULL IT UP • Grip the bar into your hands while engaging the supporting muscles of your upper body and core. • Draw the elbows down towards your sides as your body travels upward toward the bar. • Keep your shoulders and neck relaxed as your body is contracted. • Keep pulling down on the bar to lift the chest and chin up past the bar. • Once the chin clears the bar, the pull-up is complete and you’re ready for the returning phase, which is just as difficult! 5. CONTROL IT DOWN • Maintain a firm grip on the bar while your arms slowly straighten to lower your body down to the active hang position (#2) • Nailed it! One rep down. Don’t stop there, try for another! 6. BREATHING PATTERN • Exhaling as you pull yourself up will increase the tension in your core and make it easier to keep your body held solid tight. • Do not push the air out all at once. • Use your abs to gradually exhale on the exertion. • Inhale to prepare and release down again. HOW TO WORK UP TO PULL UP There are many ways to condition your muscles to gain muscular strength and endurance to perform a pull-up. So rather than struggling through a straight up, pull-up, try these alternative conditioning exercises to prepare your muscles. Remember, mastering a pull-up is a consistent and repetitive process that develops over time. Listed are a few ways to develop your pull-up skills on and off of your Total Gym. NOTE: All skills and drills can be performed in varying hand positions (palms out/ in, wide, close, or parallel grips, etc.) Total Gym Skills (High incline & pull-up accessory attached) • Power up with speed, lower down slowly by controlling the negative movement • Pulse reps • Single arm- pull up with 2 arms, lower with 1 (alternate sides) • Add a plyometric movement (power up with a hop, release with control) • Change grip on the plyometric hop (ex: over / under grips) Monkey Bar Drills Hang time Develop the hand strength in your grip by hanging for a set period of time Lat pull-ups Hang with the arms straight and an overhand grip. Activate the lats by pulling the shoulder blades down and towards the spine (this action tenses up the lats, the side muscles under your armpits). NOTE: This exercise can be performed with the feet on (easier) or off (harder) the ground or from a lower bar with feet out at diagonal angle. Negatives Hop up to the pull-up position with your chin over the bar, then control the negative down. The lowering “negative” portion helps builds strength more than the lifting phase. Hollow Body Hang Hang from a bar with the legs together, lats engaged, and shoulders down the back and active. Imagine drawing your belly button in towards your spine to brace your abdominals from a punch. The spine is slightly curved to keep the hollow body position. Maintain the position for a period of time. NOTE: This exercise can also be performed in a supine position from the ground to work on core activation and hollow body positioning. Contract your booty Hanging from the bar with straight legs, begin to pinch your glutes and squeeze your legs together. The pelvis will slightly tuck forward. (This tips can be added on to “Hollow body hang”) Bands Rig a large looped band around the top of the bar to use for assisted resistance. Manual Spotting Grab a buddy to support your shins to pull up as well as release down. These skills and drills will help adapt your muscles to performing perfect bodyweight pull-ups. Once your form is mastered, continue to challenge yourself by performing more reps, change the tempo, the angle, or add other variations to the mix like muscle ups!!! Check out this video demo to get inspired with a few Total Gym skills and monkey bar drills to develop your pull-ups up to par. Pull it together and up to develop your internal strength. It’s all about technique, training, and practice to master your pull-ups and eventually be able to go cliffhanger style! Best to you, Maria The post How to Perform the Perfect Pull Up appeared first on Total Gym Pulse.

  • Most common causes of back pain & changes you can make to ease that pain
    by Elizabeth Leeds, DPT on October 22, 2020 at 5:17 pm

    https://youtu.be/E5gbjjTTR0M In industrial nations, it is estimated that up to 75% of the population will experience low back pain. Causes of low back pain are variable from excessive weight, strenuous exercise or lifting to stress and anxiety. With multiple possible contributing factors, there appears to be a common denominator amongst many of them, poor posture. Rounded shoulders, forward head, the pelvis tucked under or pushed back leading to low back being too arched or flattened results in impaired spinal loading, muscular activation and length and impaired pressure regulation through the core. Teaching postural alignment is typically the first step to achieving less pain. The subsequent steps involve strengthening the muscles of the core and upper and lower body. For the purposes of the blog, the core will be activating the pelvic floor muscles, the transverse abdominals, and the deep spinal extensors in coordination with the breath, as the diaphragm is a major pressure regulator and activator of the core. Within this workout, the goal will be to activate the core enough to meet the demand of the exercise. In the beginning you may be activating the muscles as hard as you can, but as you learn the exercises lessen the amount of activation. Why? Because you want to teach the core to activate at varying intensities, versus all or none, thus improving the core endurance and versatility needed for ideal postural alignment and less low back pain. The below routine is designed to prime the core then challenged it while incorporating lower and upper body movements, as well as, stretch the body all of which will improve your posture, range of motion, and strength needed to decrease low back pain. As with any new exercise you may experience some discomfort not pain. If any of the movements are painful, then modify or stop. Perform each movement for 30-60 seconds for 1-3 sets at least 3-4 times a week. Position and Movement Accessory and Total Gym Incline Movement/ Cue Progression/Regression Seated forward: Core Activation Awareness Incline middle1/3 Pelvic floor: hold back passing urine and gas. Transverse Abdominals: pull navel to spine. Deep Spinal Muscles: growing tall, string on tailbone. Legs can be straight or can be straddling on the glideboard with feet on the floor. Seated Forward: Roll back and up Incline middle 1/3 Feet on rails, reach the arms to shoulder level. Slowly rolling back all the way onto the back focusing on moving through each segment of the spine.   Reaching the arms at shoulder level slowly curl the body up to roll the body all the way up and forward reaching for the toes. Roll through the spine up to the sitting position. Modify by rolling partially back onto the low back. Ensure to initiate via curling the tailbone versus hinging straight back. Incorporate reaching the arms overhead. Bend the knees or straddle the glideboard to assist with stability, flexibility and/or strength.  Seated Forward Lateral leaning Incline middle 1/3 Sitting tall, reach one arm overhead and lean to the side. Example reach the right arm up to the sky, then lean the body to the left. One arm progress to reaching both arms overhead. Focus on anchoring the hip onto the glideboard. Avoid pushing the lower ribs out. Bend the knees or straddle the glideboard to assist with stability, flexibility and/or strength. Supine Squatting Series- Core focus Squat Bilateral Squat alternating legs Static equilibrium Squat varying ranges Incline middle 1/3 Bend and straighten the knees gradually start to alternate lifting a leg and transition into alternating the legs fast enough to where the glideboard stays still, i.e. fast feet. Incorporate an abdominal crunch to assist with core activation and awareness of pushing the abdominals or ribs out versus maintaining them engaged pulling in. Supine: Bridging series Rolling up and down Bridge squat Low squat stretch Hip lift with squatting Incline middle 1/3 Bridge: Slowly roll the hips up and down focusing on rolling through the pelvis, low to mid back. Bridge Squat: Lift the hips up into a full bridge and bend and straighten the knees. Low Squat Stretch: With hips flat, enter a low squat. Hip Lift: Lift the hips 2” off the glideboard, maintain this position and bend and straighten the knees. Glide board can be at the bottom or open with rolling through bridging. Press through the heels. Visualize reaching knees over the toes to avoid placing excessive pressure on the neck. Incorporate pulling the arms apart from one another to help increase activation of the back muscles. Use a towel or band. Prone/On your belly head toward the tower: Lat Pull Down with arm pulleys Shoulder Adduction with thoracic lift Incline Lower to Middle 1/3 Arm Pulley With arms reaching overhead, bend the elbows into the sides and hands to shoulders. With arms out to the sides like a “T”, pull the hands down to the sides of the body. Focus on sliding the shoulders away from the ears throughout the range of motion. Focus on maintaining the navel away from the glideboard throughout the glideboard. Incorporate upper back extension/lift. Sitting facing tower to Inverted Supine ½ Roll Back to reaching forward Inverted supine abdominal series with or without arm pulley: Ab Crunch Marching Toe Taps Bicycle Incline Lower to Middle 1/3 Arm Pulley Slowly roll back into an inverted supine position with or without the arm cables then roll forward reaching for the toes then roll up in sitting upright. Abdominal Series with or without Arm Pulley: Ab Crunch: Lift the upper body up into an abdominal crunch. Focus on abdominals pulling in and avoid tucking the pelvis under. Marching: Alternating lifting and lowering of the leg Toe Taps: legs 90-90 at hip and knee and tap one foot down toward the glideboard then back to 90-90 Bicycle: Reach one leg toward the tower and back. The other leg can be bent supported on glideboard or 90-90. Focus on shoulders sliding away from the ears and feeling the movement of the pelvis and spine. Watch the abdominals to ensure you are pulling in and not pushing out. The feet can be on the rails to allow the body to be fully supported when rolling back.  Since the glideboard moves ensure the feet are far enough away. With abdominal series, head may be lifted or supported. Focus on reaching the shoulders away from the ears. Quadruped: Hands and knees Series Hip extension Shoulder extension Bird Dog: Opposite arm and leg reach Child’s pose with and without rotation Incline Lower to Middle 1/3 Arm Pulley Holding cables in each hand, anchor the hands on the board and enter hands and knees position. Hip Extension: Straight one leg straight back Shoulder Extension: Pull one arm straight back. Bird Dog: Reach the opposite arm and leg straight back. Child’s Pose with and without rotation: Sit back onto the heels with arms outstretched and breathe. Then reach one arm under the torso and rotate the chest. Focus on hips staying steady. When reaching the right leg back, the right hip will want to move to the side. Cue the body to move slightly to the left or place a little more pressure through the inside part of the left knee. Ensure the spine remains in neutral to avoid tucking the hips under. Focus on pulling the shoulders away from the ears. Optional Bird Dog Variation maintain the arm or leg reaching while the opposite arm/leg moves. To assist with stability, perform without the arm cable. To allow for more range of motion, place the body toward the side to allow the moving leg to come off the board to touch the floor. Seated facing tower series: Reverse Shoulder Fly: Shoulder horizontal Abduction Shoulder External Rotation Incline Lower to Middle 1/3 Arm Pulley Reverse Fly: Reaching the arms toward the tower and to each other, pull the arms out to the side like a “T”. Shoulder External Rotation: Keeping the elbows bent 90 degrees at shoulder height, pull the forearms back. Maintain the shoulders pulling away from the ears. Visualize sitting tall and lightly. To challenge balance, stability and strength, perform with legs out straight or low kneeling. Squat Series: Strength Focus Bilateral Squat One Legged Squat with Toe Touch Plie Squat One Legged Plie Squat with Toe Touch Incline Upper 1/3 Bilateral Squat: Bend and straighten the knees. One Legged Squat with Toe Touch: Focus on pressing through one leg while the other leg is toe touching on the squat stand. Plie Squat: Legs are turned to turn out, bend and straighten the knees. One Legged Plie Squat with Toe Touch: Legs are in turn out with one leg toe touching, focus on bending and straightening one leg. Ensure the knee is tracking along the 2nd and 3rd toes. Press through the entire foot. Initiate by tightening the leg and pressing through the foot to avoid the tendency to pressing the low back into the glide board to start the movement. Optional Plie Squat Variation: Perform on the balls of the feet. Push Up Series Plank hold with shifting forward and back, side to side and/or rotation. Down Dog to Plank – optional push up Down Dog to piriformis stretches Incline Upper to Middle 1/3 Hands on the glideboard, focus on moving the body forward and backward then rotate or shift hips side to side. Push back into a down dog positions with hands on glideboard and body in an inverted V position. Push glideboard up entering a plank position then add an optional push up then return to down dog. Starting in down dog position, push out glideboard up the rails while bringing the knee into the chest. Rest the leg on the glideboard and feel the stretch about the outer hip. Can also be performed on forearms. Modified plank with knees on the board is an option. Move the hands up the board to start. Press through the toes visualizing yourself in one straight line while in plank. In plank, maintain a soft bend in the elbow. Hip Stretching Hip Flexor Hamstring Adductor Incline Lower to Middle 1/3 Hip Flexor: Standing facing away from or to the tower, place one knee bent on the glideboard while the other is bent and supported on the floor (split lunge position) facing forward. Hip Adductor: Standing facing away from or to the tower, place one knee bent on the glideboard while the other is bent and supported on the floor (split lunge position) facing to the side. Hamstring/Calf: Standing facing away from or to the tower, place one knee bent on the glideboard while the other is straight with toes pulled up. Can use squat stand or chair for balance. Incorporate arm reaches for hip flexor and adductor stretch: Overhead Side to side Rotational Hamstring/Calf Stretching: Turn toes in, up to the sky and out to the side. Ensure the knee is straight not locked out. If needed maintain a slight bend. The post Most common causes of back pain & changes you can make to ease that pain appeared first on Total Gym Pulse.

  • Just COREgeous: Perfect plank & crunch combo
    by Maria Sollon on October 13, 2020 at 7:15 pm

    https://youtu.be/7AfqL1LK_rk%20 Want to get COREgeous with a workout that tones, defines, and even challenges your mind? If you answered yes ... then let’s do this! In previous blogs I discussed the importance of performing the plank and crunch exercises with proper form. If you happened to miss those two blogs, simply click on the links to learn more. PERFECT PLANK BLOG PERFECT CRUNCH BLOG CORE FOCUSED Your midsection plays a critical part to nearly all movements. The core initiates power movements while the extremities work in coordination or to advance the movement from the core base. Therefore, it is imperative to develop strength proximally (torso/ core region) to be strong distally (arms/ legs). TOTAL GYM POSITIONING Performing these exercises on your Total Gym will challenge your core muscles from different angles while being able to adapt to your own strength depending on the incline you choose and the direction your body is positioned. Depending on the exercise and what direction you are positioned will determine the difficulty of the exercise. For instance, by performing a couch facing away from the tower using a high incline will put less stain on your back and make it easier to lift your upper body to complete the sit-up. While using a lower incline will make it more challenging for your core. PROPER FORM REVIEW Before we get into the workout details, let’s quickly review how to perform a plank and a crunch with proper form on your Total Gym. PERFORMING A CRUNCH Choose an appropriate incline for your strength level. (Higher is easier, lower is harder.) 1. Lie supine on the glide board with your head closest to the tower. Position feet hip-width distance apart with knees bent. 2. Place hands behind head/ head for neck support with elbows open to the sides. 3. Slightly tuck chin to keep the natural curvature of your spine and maintain a small space between the chin and chest. 4. Draw in your abdominals and imprint the lower back. Inhale to prepare, exhale as you curl the upper torso (head, neck, shoulder blades) off the surface. 5. Hold the lifted position for a moment, then lower halfway down while keeping the imprint of the spine and the upper torso off the ground. NOTE: Avoid arching or creating a gap in the spine between each rep. PERFORMING A PLANK Choose an appropriate incline for your strength level. (Higher is easier, lower is harder.) 1. Assume a quadruped position with hands directly underneath your shoulders and your hips directly on top of your knees. 2. Keep your neck elongated and your nose in line with your middle fingers. 3. Draw your navel up and in towards your spine to engage the core. 4. Tuck your toes under and hover the knees off of the floor. 5. Extend the legs straight, while still keeping your nose inline with the middle fingers. 6. Hold the straight arm plank while keeping the torso extended long from your head to your heels. NOTE: Avoid arching or piking the lower spine! Now that you have your core and plank form perfected, this workout will be a breeze... or have you just blown away with the results you can obtain! Now let’s put these two exercises together for a challenging core routine. COREgeous WORKOUT Plank up and crunch out your workout with solid core movements that chisel and define your midsection. This workout combines a variety of core focused exercises that simultaneously work the entire body. Therefore, you will get the most bang for your workout time. Stay focused on executing good form in every exercise. If you start to fatigue, take a short break and then get back at it. Directions: • Start with dynamic movements to warm-up your muscles and prepare your core for the workout. (3-5 minutes) • Execute the workout in circuit format (10 reps/ exercise) • Repeat 2 sets and then finish with the plank finishers. WARM-UP • Perform each exercise for 1 minute. • Repeat 2 sets, then move on to the core circuit. • Face tower • Low incline 1. Forearm plank crawl 2. Rainbows REPEAT 2 sets CORE CIRCUIT 1 1. Superman plank-ups (forearms or straight arms) 2. Crunch up / hips up 3. Straight leg lowers 4. Roll up toe touch (bent knee) REPEAT 2 sets then… CORE CIRCUIT 2 (face away from tower) 5. Knee tucks (hover) 6. Alternate side knee tucks (alternate right & left) 7. Oblique pike ups (face tower) 8. Down-down / Up-up REPEAT 2 sets then... COOL DOWN / STRETCH Take a few minutes to wrap up your core workout with a few stretches to lengthen the muscles worked and prepare you for your next workout! Be sure to check out the video to see a demonstration of how this workout is performed. Get COREgeous with your core workouts by focusing on proper form to challenge your muscles. Best, Maria The post Just COREgeous: Perfect plank & crunch combo appeared first on Total Gym Pulse.

  • How to Perform the Perfect Crunch
    by Maria Sollon on October 12, 2020 at 7:31 pm

    https://youtu.be/hPMb_gC2Pvk Ready, Set, Crunch! The secret for getting rock-hard washboard abs is to properly train your core muscles, supplement your core training with cardio exercise, and manage your overall diet. This may not sound surprising to you, but what happens when your diet is in check, your getting plenty of cardio, and your ‘crunching’ it out to what seems to be an eternity… all to find you’re not getting the results you expect!!?? In order to get to the “core” of what’s holding you back from that 6-pack, let’s focus on the simple crunch and take a deep dive into the technical aspects of establishing good form! IMPORTANCE OF GOOD FORM The basic crunch is the one of the most widely-known and commonly-performed exercises through history! It’s a simple movement in theory and you can virtually do this exercise anywhere with no equipment. You just sit on the floor with your knees bent and feet on the ground and sit up… then repeat! But, if not done correctly, this simple motion can actually cause more harm than good. Poor form can create lower back and neck issues and your abs could suffer by not being engaged during the exercise. So to check if you’re properly working your abs during crunches, the following provides a list of “Crunching “Do’s” and “No-No’s” CRUNCHING DO’S • Perform the crunch exercise slowly with control to get the most out of the exercise. • Press your fingertips into the back of the head and let the head rest into your fingers/ hands. • Engage your abdominals by drawing them ‘up and in’ to support the spine • Keep the head, neck, and shoulders lifted off the ground surface so that there is no break • Protect your lower back by keeping it strong and engaged. • Consider complimenting your crunches by lying on your belly and do controlled back extensions. CRUNCHING NO-NO’s • Avoid overarching the lower back. • Avoid pulling on your neck with your hands or letting your elbows hug into the head. • Faster is not always better. Move slowly with control so that your abs have a chance to contract, strengthen, and improve. • Don’t hold your breath! If you do, it forces air into the belly by creating a pouch or a protruding midsection. • Don’t get fixated on a number of reps. Less can be more. This way you can really focus on executing the exercise properly. LEARNING THE BASICS: IMPRINT VS NEUTRAL SPINE The natural position of the spine, although containing natural curves, is called a neutral spine. The neutral spine position is the most optimum to work in since it mimics daily life. However, it is very common for people who lack inner abdominal strength to struggle to maintain a neutral position in the spine and pelvis. NEUTRAL SPINE SUMMARY • The spine remains in its ‘natural’ curve as you perform the exercise. Depending on the core exercise performed, the range of motion will differ to keep the normal curve. • As a general rule to determine a neutral spine, no tension should be felt in the lumbar spine. If so, move into the imprinted position. Different from a neutral spine position, an imprinted position is when the lower portion of the spine (lower back) presses into the ground surface. The feedback from pressing (imprinting) the lower back can be felt immediately in the abdominals. Although the spine loses its natural curve by flattening out, the activation of abdominals is an important feeling to recognize when performing the movement. IMPRINT SUMMARY • Imprint is a Pilates term associated with flattening the spine or pressing it into the base of support to feel the abdominals activated. • There’s a slight pelvic tilt so that the lower spine is in contact with the surface. • Most crunch exercises are performed from an imprinted spine. PERFECT YOUR CRUNCH Wherever you perform your crunches, maintaining correct form is essential! The Total Gym can help make sure your form is spot on (no spotter necessary)! The following describes the benefits of integrating the Total Gym with your crunches: One of the most common ways to lose proper form is while lifting the upper torso off the floor. This is where the versatility of the Total Gym comes into play! The incline on Total Gym can be set appropriately to assist (or challenge) your abdominals. For those with less strength in the core, position your Glide Board such that your upper torso is higher than your hips. This simple variation allows everyone to perform his/her own crunch the right way the first time! The Glide Board can always be modified to make it more challenging if/when you are ready! Here’s a more detailed explanation and approach for performing the crunch on the Total Gym for all strengths and skill levels. 1. Choose a low to medium incline. (The higher the incline, the easier the exercise. The lower, the more challenging.) 2. Lie supine on the glide board with your head closest to the tower. Bend the knees, position feet flat on the glide board and hip-width distance apart. 3. Place your hands your head with your thumbs close to your ears. Depending on shoulder range of motion and abdominal strength, you can also place your finger tips behind the base of the neck for support. (Just don’t push on your neck with the hands.) 4. Open the elbows out to the sides to keep the chest open. 5. Slightly tuck your chin to keep the natural curvature of your spine. A small space is maintained between the chin and chest… so no double chins please! 6. Draw in your abdominals and take an inhale to prepare for lift off… 7. Exhale your breath as you curl the upper torso (head, neck, shoulder blades) off the surface. 8. Hold the lifted position for a moment, then slowly lower back to the starting position. NOTE: If you are imprinting, there will be NO space between your lower back and the surface you’re lying on. If you are in neutral spine, the range of motion will be limited to maintain the same space between the lower back and the surface throughout the crunch. Be sure to check out the video to see how you can brush up on your crunch form! Best, Maria The post How to Perform the Perfect Crunch appeared first on Total Gym Pulse.

  • Benefits of Arnica
    by Frances Michaelson on October 6, 2020 at 4:31 pm

    If there is one product that most fitness enthusiasts have on hand or in their homes it’s arnica. Why? Because it is well known for its natural ability to help with external inflammation like bruises, sprains, etc. It is a very popular homeopathic remedy that has been used for years for managing pain. What is Arnica? Arnica is a herb that grows in Europe and the U.S. It comes in a variety of species, with the most common one being arnica montana. Arnica is a flowering plant that mainly grows in Siberia and Europe, but may also be found in some parts of North America. The arnica plant usually thrives in places that are 3,000 feet above sea level, and reaches a height of 1 to 2 feet. I just learnt that dried arnica flowers have been used for various medicinal applications since the 1500s. Swiss mountain guides chew its leaves to prevent fatigue while climbing! The Healing Properties of Arnica If eaten, the actual herb can be toxic to the liver and can be fatal. Because of the risk of pure arnica, the FDA classifies it as an unsafe herb. In homeopathy, however, some remedies using arnica are considered safe. It is important to see a trusted homeopath for tinctures infused with arnica as they can work quite well for many things including seasickness. I have used it topically many times and found it to be quite effective. Arnica can be used in a variety of ways depending on the need. Diluted tinctures of arnica are used in foot baths to soothe sore feet. Arnica oils, creams, and gels are the most common form used to treat sprains, bruises, sore and tired muscles. Arnica is best known for its capability to help lessen swelling, and helps speed up the healing process of bruises and wounds. Athletes tend to apply it after a tough workout to speed up their recovery. The active compounds of arnica give it the ability to protect the body against bacterial infections. Be sure not to apply arnica directly on open wounds or broken skin to prevent irritation. The post Benefits of Arnica appeared first on Total Gym Pulse.

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  • Treadmill Manufacturer in India
    by admin on July 24, 2019 at 8:03 am

    Treadmill Manufacturer in India The treadmill is one of the most popular fitness equipment used by homes in India. People The post Treadmill Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Treadmill Manufacturer in Delhi
    by admin on July 24, 2019 at 8:01 am

    Treadmill Manufacturer in Delhi The treadmill is one of the most popular fitness equipment used by homes in Delhi. People The post Treadmill Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in India
    by admin on July 24, 2019 at 7:50 am

    Spin Bike Manufacturer in India Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in Delhi
    by admin on July 24, 2019 at 7:47 am

    Spin Bike Manufacturer in Delhi Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Leg Press Manufacturer in India
    by admin on July 24, 2019 at 7:39 am

    Leg Press Manufacturer in India Syndicate Gym has gained wide recognition as a major leg press manufacturer in India. We The post Leg Press Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Treadmill Manufacturer in India
    by admin on July 24, 2019 at 8:03 am

    Treadmill Manufacturer in India The treadmill is one of the most popular fitness equipment used by homes in India. People The post Treadmill Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Treadmill Manufacturer in Delhi
    by admin on July 24, 2019 at 8:01 am

    Treadmill Manufacturer in Delhi The treadmill is one of the most popular fitness equipment used by homes in Delhi. People The post Treadmill Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in India
    by admin on July 24, 2019 at 7:50 am

    Spin Bike Manufacturer in India Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in Delhi
    by admin on July 24, 2019 at 7:47 am

    Spin Bike Manufacturer in Delhi Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Leg Press Manufacturer in India
    by admin on July 24, 2019 at 7:39 am

    Leg Press Manufacturer in India Syndicate Gym has gained wide recognition as a major leg press manufacturer in India. We The post Leg Press Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

Blog – Fitness Nation 24 Hour Gym Arlington TX

  • How to Be a Good Gym Member
    by Fitness Nation on October 9, 2020 at 2:19 pm

    If you are a fitness beginner, joining a gym can be overwhelming. After all, when you look around the facility, you might not recognize most of the weights and equipment... The post How to Be a Good Gym Member appeared first on Fitness Nation.

  • How Can Personal Training Help Me?
    by Fitness Nation on September 25, 2020 at 6:56 pm

    Whenever someone is first beginning their fitness journey, they often don’t know where to start. After all, most beginners have little to no experience working out. They don’t always know... The post How Can Personal Training Help Me? appeared first on Fitness Nation.

  • 7 Fitness Mistakes Beginners Should Avoid
    by Fitness Nation on September 9, 2020 at 8:13 pm

    Here at Fitness Nation, we encourage everyone to get up and get active. No matter your fitness level, there is an activity out there that fits your needs and skills.... The post 7 Fitness Mistakes Beginners Should Avoid appeared first on Fitness Nation.

  • What are Some Good Low-Impact Exercises?
    by Fitness Nation on August 21, 2020 at 12:56 pm

    While staying active is crucial to staying healthy, some people’s bodies cannot handle the pressure and impact of specific workouts. Exercises, such as running, put immense pressure on the joints... The post What are Some Good Low-Impact Exercises? appeared first on Fitness Nation.

  • The Importance of a Rest Day
    by Fitness Nation on August 11, 2020 at 4:26 pm

    By now, everyone knows that to keep their body in shape and healthy, they have to stay regularly active. Whether you choose to cycle or lift weights, there are countless... The post The Importance of a Rest Day appeared first on Fitness Nation.

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Anabolicco Training - Genetics - Nutrition - Supplements

  • 5 Anti-Inflammation Diet Recipes You Need to Fight Inflammation
    by Team Anabolicco on June 15, 2020 at 4:10 pm

    Inflammation is the root cause of many serious diseases such as diabetes, heart disease, and even cancer. A vital response by the body’s immune system to stress such as an illness or injury, naturally occurring inflammation is the body’s way of trying to heal itself. Though a small amount is okay, too often we develop... The post 5 Anti-Inflammation Diet Recipes You Need to Fight Inflammation appeared first on Anabolicco.

  • Max Bench Calc – 1 Max Rep Calculator
    by Team Anabolicco on June 14, 2020 at 9:02 pm

    Anyone who spends any significant time “under the bar” is going to eventually want to know what a 1 rep max bench calc, and a squat max chart is. The problem is that you’re likely not hitting the gym to go for a new max bench anytime soon, nor should you even attempt a new... The post Max Bench Calc – 1 Max Rep Calculator appeared first on Anabolicco.

  • The Best Cutting Steroids To Lose Weight And Burn Fat
    by Team Anabolicco on June 14, 2020 at 8:06 pm

    The best cutting steroid stack needs to provide you with the tools you need to shed unwanted body fat, keep your energy levels high, and retain muscle mass. These latter two points are the hardest and anyone who has been through a grueling cut knows this. Now finally, with this cutting cycle stack by Anabolic... The post The Best Cutting Steroids To Lose Weight And Burn Fat appeared first on Anabolicco.

  • Macronutrient Calculator – Calculate Your Macros Here
    by Team Anabolicco on June 14, 2020 at 7:52 pm

    It wasn’t too long ago that people only had a vague idea of what their body required fuel-wise in order for them to see results in the gym. However, smart fitness means smart nutrition and with the help of macronutrient calculator tools like the one below, it’s now easier than ever to meet goals. What are... The post Macronutrient Calculator – Calculate Your Macros Here appeared first on Anabolicco.

  • What Is Stanzolo?
    by Team Anabolicco on June 14, 2020 at 1:39 am

    Just finished bulking and would like to cut the fat to reveal all your hard work? Perhaps you need a bit more pep in your step for an upcoming competition? If that’s the case, then Winn-50 the Stanzolo legal steroid alternative is the answer to your prayers. Winn-50 is one of the leading fat loss... The post What Is Stanzolo? appeared first on Anabolicco.

  • 12 Superfoods You Need to Build Your Muscle
    by Edward on November 26, 2018 at 5:02 am

    12 Superfoods You Need to Build Your MuscleWhenever you do something that requires physical activity, your entire body benefits from it. After a 2-hour workout, you’ll feel happy about life and your mental state will improve. Your muscles will gradually enlarge and get stronger. You, as a person, will become a better version of yourself The post 12 Superfoods You Need to Build Your Muscle appeared first on GGP.

  • 5 Cutting-Edge Tech Gadgets for Cyclists in 2019
    by Edward on November 14, 2018 at 9:54 am

    5 Cutting-Edge Tech Gadgets for Cyclists in 2019Looking to equip your bike properly? Aside from maintenance and tender loving care, there's nothing quite like sprucing up a reliable bike you know well with a device designed specifically to make your cycling experience smoother, safer and more enjoyable. In fact, some of the best enhancements to The post 5 Cutting-Edge Tech Gadgets for Cyclists in 2019 appeared first on GGP.

  • 6 Broader Benefits of Regular Physical Activity
    by Edward on November 9, 2018 at 11:25 am

    6 Broader Benefits of Regular Physical ActivityFor a holistic and well-rounded health, there is a need for you to engage yourself in physical activities that involve exercises. This is one way for you to maintain your physical health and also to strengthen your mental and emotional health. It is a common misconception that people exercise The post 6 Broader Benefits of Regular Physical Activity appeared first on GGP.

  • The Mega List of Snoring Remedies That Every Snorer Needs to Read
    by Edward on November 4, 2018 at 9:02 am

    The Mega List of Snoring Remedies That Every Snorer Needs to ReadSnoring is your body’s way of telling you that it’s not getting enough oxygen. Unfortunately, it’s a message that alerts everyone else but the snorer. Gone are the days when you had to stuff your ears with cotton just to get some peace and The post The Mega List of Snoring Remedies That Every Snorer Needs to Read appeared first on GGP.

  • 8 Essential Stuff To Have In Your Gym Bag
    by Edward on November 1, 2018 at 12:41 pm

    8 Essential Stuff To Have In Your Gym BagYou may have heard this famous quote by the great Mother Teresa, “Be faithful in small things because it is in them that your strength lies”.That saying even applies to you when you are going to the gym. Many people often ignore the importance of the stuff The post 8 Essential Stuff To Have In Your Gym Bag appeared first on GGP.

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Gym If you’ve been lifting for decades or are just starting out r/GYM is for you. Please read our sub rules before posting!

  • I benched over 200 pounds for the first time!
    by /u/902030Joe on October 27, 2020 at 7:37 am

    I've never tried going for my one rep max simply because I doubted myself. I've been training for about a year now, and decided, why not test the waters? I did 10x 135, then 10x 155, then 6x 175, then did two reps of 205! Wooohooo!!! So freaking happy. Just the emotional and mental reward and the endorphin rush knowing that you hit a big number. So today I went to the store and bought all the foods for a new meal plan I'm doing. I hope to lose 10 pounds of fat by Christmas and get stronger😤💪 submitted by /u/902030Joe [link] [comments]

  • Does the set x reps matter if I'm doing the same overall volume and weight?
    by /u/Derp531 on October 27, 2020 at 5:31 am

    Say, 60% at 8 reps x 4 sets Does it matter if I do it 60% 4 reps x 8 sets instead? Shorter breaks in between but I feel doing less reps per set lets me focus on my form a lot better since I won't be feeling like I'm dying by the end of the set, especially for exercises like the deadlift. Just wanna know if it will affect me in any way in the long run, ty. submitted by /u/Derp531 [link] [comments]

  • Good routine for 18m 6'1 170lbs coming back?
    by /u/JakeTimes3 on October 27, 2020 at 5:30 am

    Due to university I fell behind in my gym routine and stopped eating and ended up losing around 20lbs. I'm not planning on sticking to a stick gym daily and eat to gain weight again. What is a good routine for me? I have been going for close to a year now and have had been doing a push pull split routine but it's outdated and I need a hand getting back into a intermediate workout routine for gaining muscle while eating a lot. submitted by /u/JakeTimes3 [link] [comments]

  • When is it ok to wear this top to the gym? 😎
    by /u/AyoStopBanningMe on October 27, 2020 at 3:24 am

    submitted by /u/AyoStopBanningMe [link] [comments]

  • 425, fairly easy single leading up to my top single
    by /u/brybrym on October 27, 2020 at 3:18 am

    submitted by /u/brybrym [link] [comments]

  • Quarantine Objectives for Athletes and Coaches
    by Dustin Myers on March 30, 2020 at 3:36 pm

    Quarantine Objectives for Athletes and Coaches During this period of social distancing, it can be tough for both athletes and coaches to stay on track and working towards long term goals.  With schools closed, training on hold, state tournaments canceled, and summer events like Fargo in question, it can be tempting to throw in the towel. I want you to stop right there. Look at the big picture. Every situation, no matter how dire, presents an opportunity, you just have to find it. So what can we do? How can we make the most of our current situation? I’m going to help you. I’ve created two lists - one for coaches and one for athletes - that will help you make the most of every day during the pandemic.  It can be easy to drift thru these days at home with no structure or no clear objective, but I guarantee that those who take advantage of this time to improve will still be standing when things return to normal. Athletes - Quarantine Objectives 1. Set your Alarm - no more sleeping in.  Get plenty of rest, but wake up around when your normal time would be.  I normally wake up around 4:15am - I’m sleeping in until 5:15am but still waking up and being productive. 2. Schedule your Day - athletes such as yourself are used to daily structure: school at this time, practice after school, etc.  Don’t just wake up and say “I’m going to workout later”.  Not know ing when you’ll do something makes it easier to skip.  Schedule these things daily: workouts, online school work, film study, personal development/reading - and know exactly when you will do them. 3. Follow a nutrition plan - don’t make the mistake of binging on junk food because you are bored.  It will still be shirtless weather in a few months whether we are quarantined or not - a few months of eating like a pig can set you back the entire summer. 4. Focus on your Weaknesses - remember how you thought you would get strong hamstrings if you only had the time? Well, you have the time now.  Start incorporating daily workouts and exercises to address your weak points, whatever they may be. 5. Improve your flexibility/mobility - this is something most athletes treat as an afterthought, and I admit it falls well below most other items on my strength and conditioning priority list.  Use your extra downtime to take up yoga - there are thousands of yoga routines on youtube, try one each day until you find an instructor or series that you like. 6. Watch film - now would be a good time to watch and access your matches from this past season.  Give yourself some honest feedback? What needs to improve? Why did you lose certain positions?  Think critically and find ways to address the underlying problems. 7. Get outside - don’t stay cooped up in your house staring at your phone day after day.  Get outside for fresh air and to exercise daily.  Even if you don’t need to work on your conditioning right now, going for a long run a few times a week is great for mental health as well as your aerobic base. 8. Weekly Challenge - pick something new each week outside of your normal training to work on.  Learn to walk on your hands.  Master a muscle up.  Finally hit that 6 minute plank.  Anything you’ve been intrigued by, now is the time to work on it and conquer it. Coaches - Quarantine Objectives 1. Communicate - just because you don’t see your athletes every day at practice doesn’t mean you can’t influence and motivate them.  Call them.  Send out a mass email.  Better yet, set up a weekly Zoom conference call with your team to go over their (solo) training plans for the week and hold them accountable. 2. Self Educate - the resources at our fingertips are staggering.  Have you always wanted to learn John Smith’s low single or how to teach hand fighting like Tervel Dlagnev?  The info is out there, whether its a youtube video, a book from Amazon, or an online course, now is the time to learn so you will be a better coach after this is over. 3. Continue to Coach - one way you can do this is by aggragating Flo or youtube videos for your team to watch.  Each week make a list of X amount of matches and send the links to your team.  Maybe it’s just fun high level matches you want them to enjoy, or maybe you pick a theme - the best top wrestlers in the past 10 years, for example.  Send a set of questions for them to answer and return after viewing. 4. Assess, Organize and Create - honestly access your program and decide how you can fill in the gaps.  Create documents that you can use each season.  Organize them in Google Drive to share with your coaching staff.  Take things that were verbal or missing - room rules, team conduct, preseason training objectives - and put them “on to paper”.  This will make them more real and save you work each season going forward. 5. Train Yourself - you knew I wasn’t going to let you guys off that easy, right?  Now more than ever, it’s important for you to lead by example.  If your daily quarantine routine is Netflix and Budweiser, how can you expect to inspire your athletes from a distance?  On the flip side, if you use this time to finally drop that extra 20lbs that’s been weighing you down, it will serve as a huge motivation to your athletes to keep working hard on their own. Remember - we are all in this together.  The majority of people are going to backslide during this time and lose any type of momentum they once had.  That doesn’t have to happen to you!  Eventually when life returns to normal, be ready to hit the ground running! NEED HELP TRAINING DURING THIS TIME? Check out my Wrestling Strength Home Workout e-book 5 week STRUCTURED strength program Full Exercise Library No equipment required - designed to do AT HOME! Sign up for my WRESTLING STRENGTH E-mail list for weekly training tips and motivation.  Sign up today and get a FREE training PDF with 8 of my toughest training FINISHERS:  SIGN UP HERE

  • How to avoid Wrestling KNEE INJURIES
    by Dustin Myers on February 12, 2020 at 9:55 pm

    How to avoid wrestling KNEE INJURIES  Due to the rough, physical nature of the sport, injuries are common place in wrestling.  Probably the most common types of injuries involve trauma to the shoulder and knee joints.  A steady diet of daily shoulder pre-hab and weekly overhead stability positions have helped tremendously to cut down on the amount of shoulder and labrum tweaks I see with my athletes, but what can be done when it comes to knee injury prevention? Knee injuries can be a little bit tricky since there are a ton of variables in the direction and amount of force applied to this hinge-only joint.  While the shoulder joint is very complex and vulnerable, there is a lot of play and mobility that can keep you from experiencing trauma.  The knee, however, only bends one way, and can easily be put into a bad situation when attacking, scrambling , or even doing controlled training.  While there is no magic plan or exercise to prevent knee injuries, here are some strategies that can help: Eliminate front to back imbalances - the most common strength imbalance in athletes is overdeveloped quads and underdeveloped or weak hamstrings.  While this may not specifically cause a knee injury, anytime you have an imbalance you are opening yourself up for injury, especially during a sudden movement, change of direction or during a forceful impact.  Hamstring strength work at the knee joint (vs hip dominant movements such as RDLs) - GHR or BW/Nordic Hamstring Curls - should be a regular part of your strength program.  Prehab such as Swiss Ball Leg curls and banded leg curls for high reps can be done on a daily or regular basis.  Fix Knee Valgus - You’ve seen it before, when an athlete (sometimes even a very strong one) squats or lunges, their knee “caves” in and they go knock knee-d.  Knee Valgus is super common and can lead to ACL tears.  This typically happens due to week Glutes (leg abductors) which leads to internal rotation and adduction of the hip.  Prehab type movements such as banded Hip abduction (or “clamshells”), Glute Bridges (feet wide) or lateral lunge “walks” with a band around the mid thigh can be implemented daily as part of your athletes dynamic warm up.  Placing a band above the knee while an athlete squats under light load can teach them how to cue their abductors and focus on forcing their knees out into proper position. Train Single Leg movements in multiple planes - although the knee joint only hinges in one direction, training unilaterally in multiple planes can help eliminate or prevent the problems listed above.  Lateral lunges, split squats, side step ups, and pistol squats may not have the overall strength/mass building benefits of traditional bilateral Back Squats, but they can help better prepare the body for the physical demands of wrestling.  I also like to use single leg lateral jumps (straight to the side on to a box or on the ground at an angle) to help condition an athlete to absorb force laterally and change direction quickly, which has a huge carry over to wrestling. Need help training hard and smart?  Let me help you.  My Strength & Conditioning for Wrestling e-book series is used by elite coaches and athletes around the globe. Get started today Coach Myers E-books  

  • Should Wrestlers Bench Press?
    by Dustin Myers on January 13, 2020 at 2:51 pm

    Should wrestlers bench press? Ok, we’ve all heard the anecdotes, and maybe you find yourself reciting them as well - “wrestling is not a pressing sport” “Bench Press isn’t functional” “If you’re on your back pressing up, it’s too late” While I agree that wrestling involves the “pulling” muscles of the back and biceps much more than the “pushing” ones, it is important to be strong in every position.  Hand fighting involves both pushing and pulling, and you definitely need a strong chest to cradle up an opponent. So the short answer is “yes”.  Despite the long standing myths within wrestling culture, all wrestlers should bench press.  The slightly longer answer is that when programming bench press for wrestlers, make sure that upper body pulling movements are prioritized at a 2:1 ratio - i.e. each week do twice as much volume pulling as you do pushing. So if during the season your athletes are lifting weights twice per week, make sure both days include some heavy pulling (weighted chin ups on one day, and rows paired with your pressing movement during the second lift), and that the total volume of sets for pressing is half that of your pulling movements for the week. Some other ways to make the bench press “sport specific” for wrestling: 1. Bring in your grip - by shortening the grip to no wider than shoulder width the bench press becomes safer for the shoulder and forces the athlete to use their lats to stabilize and push the bar.  Keeping the grip medium/narrow also more closely mimics the position a wrestler would “push” during hand fighting rather than with their elbows out wide. 2. Go single - the single arm dumbbell press is one of my favorite pressing variations for wrestlers, particularly in season.  Without a second dumbbell to counterbalance, the single arm press requires a tremendous amount of anti-rotational core strength and forces the athlete to drive into the ground with their glutes - making this press as “functional”  as it gets. 3. Start low - Performing a Pin Press out of a rack is a great way to build concentric power (pressing up) without the soreness associated with eccentric (lowering the bar) loading.  Set the pins or rack so that the bar is just above the chest at the bottom position.  Get set under the bar, tense up the lats and squeeze the bar before exploding up into a press.  Rack and then have your spotters lower, or loosely guide the bar back down.  Re-set before each rep - do not bounce off of the rack. Remember!  You can’t get enough “pulling” movements - even on days off, face pulls and band scap retractions can be used as prehab to build resiliency and shoulder integrity - but that doesn’t mean you should neglect your presses.  My wrestlers bench press year round, and yours should too. The most important thing is having a structured strength plan that addresses all of the physical needs and demands of wrestling - luckily for you, I have you covered.  Check out my Wrestling Strength e-books HERE 

  • How to maintain MOMENTUM over the holidays
    by Dustin Myers on December 20, 2019 at 10:40 am

      Season’s Greetings!  With the holidays right around the corner it can be a tricky time to navigate for coaches and athletes.  Competition has started, the volume of training has been incredibly high for a few months, and whether its a holiday tournament or the start of league competition, chances are you have some important dates circled on the calendar that are approaching.  Right in the middle of all that you have…Christmas, New Years Eve, no school, traveling to see family, christmas cookies…you get the picture.  Sometimes its hard enough to fend off one distraction or momentum killer, but just when things are getting rolling you have all of this to deal with.  Rather than get tripped up by getting out of the routine, let’s use this as an opportunity to continue growing! What to do: 1. Rebuild your base.  You probably spent most of the fall months conditioning heavily to get in wrestling shape.  As the season started you found less time for conditioning except maybe sneaking some sprints or bike in after practice. If you have the holidays off from competing, now is the perfect time to hit the road (yes, even in the cold) for a long 4-6 mile run and open up those lungs.  A little time away from the mat can be the perfect time to challenge your aerobic fitness in some other ways, either running or a nice 60 minute air dyne session while you watch the Grinch.  Or… 2. De-Load.  Maybe the early season already has you feeling a little banged up.  In that case, use this time off to schedule some active recovery - yoga, float tank session, or a trip to the chiro.  Get some good aerobic work in without the impact by swimming laps at the local Y. 3. Chase the Pump.  Most of your strength training from here on out is (or should be) heavy and performance based for explosive power.  If you have some time away from your teams structured lifting sessions, hit the gym for a “feel good” lift.  Grab some moderate weight for some medium high reps and get a killer pump.  Think of a couple pump lifts as hitting the “reset” button, filling out those muscles and maintaining strength while gearing up for a return to heavy intensity. 4. Sleep in.  No school? Use this as an opportunity to get some extra rest to recharge and fuel your fire for the upcoming grind.  But remember - if you normally sleep from 10pm to 5:30am during school but on break you stay up until 4am playing video games and sleep until 11am you are actually getting less rest. 5. Take competition prep seriously.  Just because a dual or tournament coincides with winter break doesn’t mean you should treat it like a vacation activity.  Go to bed early, train hard, and be disciplined with your weight just like you would during the school year.  It can be tempting to unwind during the holiday season but you want to be the one pulling upsets because the top kid in your bracket spent too much time playing fortnight and eating cookies - not the other way around. What NOT to do: 1. Do not throw your nutrition plan out the window. I wholeheartedly believe that athletes need to enjoy christmas dinner and perhaps even have a treat or two - for their sanity if nothing else.  But that doesn’t mean nutrition should not be a focus during winter break, one cheat meal a day is fine but a cheat day is not.  If you know you’ll be having a big dinner with relatives, then pick that morning for the long run or swim you’ve been planning and then eat perfect all day leading leading up to it.  It’s important to feel like you’ve “earned” it rather than “cheated” on your diet. 2. De-Load. I know, I know…I said a deload was fine. But remember, deload means different things to different people and some interpret this as “time off”.  If you do not have scheduled practice time or strength sessions there is still plenty you can do - biking, running, light lifting, bodyweight exercises, or even some boxing on the heavy bag are great ways to de-load without back pedaling. 3. Do not worry about rankings.  Ok, you’ve had some matches and maybe these early contests have went your way, and maybe they haven’t.  Either way, look at the upcoming new year as a fresh start.  Follow my tips and progress over break and come out ready to continue on the path to your preseason goals.  But remember - this works both ways!  Early season success does not equal post season results!   Coaches - make sure to share this list with your athletes.  Enjoy the time with friends and family and have a wonderful holiday!  Want to receive training tips from me every week?  Sign up for my Wrestling Strength newsletter and get the latest knowledge and also a FREE training PDF with 8 of my toughest finishers: Yes! Teach me what you know!   Need help training your athletes NOW?  Check out my Wrestling Strength E-Book series

  • How to avoid a disastrous WEIGHT CUT
    by Dustin Myers on December 7, 2019 at 5:07 pm

    How to avoid a disastrous WEIGHT CUT By Coach Dustin Myers, CSCS Are your wrestlers cutting weight the WRONG way? Ah, yes...the proverbial elephant in the room - weight cutting.  Personally I am a huge proponent of wrestlers NOT cutting weight, particularly at the high school or youth level, but until we have a major culture change it will remain a part of the sport.  Even if an athlete is not cutting a large amount of weight the reality of being stuck between two weights (say, an athlete that walks around at 190lbs) usually leaves us with one option and that is taking off some water weight before weigh ins.  However, like most things, there are right ways and even more wrong ways to go about it, with many athletes taking off weight in ways that can be detrimental to performance and their health. What to avoid: 1. Do NOT limit your water intake early in the week. The easiest mistake to make is to limit water as you are bringing your weight down. A chronically dehydrated body becomes a sponge, retaining any water that comes in and making it hard to actually lose excess water when it comes time to make weight. Solution: stay hydrated drinking 1 gallon of water or more per day all week 2. Do NOT skip meals. Even when bringing your weight down during the week your body still needs fuel for recovery. Starving yourself will cause your metabolism to grind to a halt and your body will go into a catabolic state, eating away at the muscle you worked so hard to gain. Solution: continue to eat small nutrient dense meals 3-4 times per day the entire week.  Limit carbohydrates to fruits, veggies, and low glycemic complex carbs like quinoa and brown rice - preferably after training. High fat foods such as eggs, avocado, and nuts will provide energy and satisfy hunger even in small amounts. 3. Do NOT work hard to take off the weight. When it comes time to make weight, you should be roughly the same number of pounds over that you can safely lose in one practice. If you normally sweat off 4lbs each practice then your goal should be to walk around no more than 4lbs over by the end of the week - but the key is to lose that last 4lbs by expending the LEAST amount of energy possible. Solution: use low intensity activities such as biking and stance motion to sweat.  I would recommend running only at the beginning to get your sweat going then continue with lower intensity activities. 4. Do NOT gorge after weigh ins.  As tempting as it can be, do not pig out after making weight.   Solution: Rehydrate first - I recommend 32oz of Water with Max Effort Muscle Amino Recovery immediately - then take in some simple carbs such as a banana.  20minutes or so later treat yourself to a peanut butter and jelly sandwich and continue to drink water. 5. Do NOT get behind the 8-ball.  It's natural to have a big cheat meal(s) after competing and remember that your body is going to be a sponge after being dehydrated.  Don't let that saturday night bloat carry over into monday or tuesday. Solution: the day after competing get a good sweat with some long, slow, low intensity active recovery.  You might not feel like riding the bike for an hour the morning after your tournament title, but it will help work out the soreness and get rid of the bloat from your victory feast - and make the next weight cut that much easier. Those are just a few tips to make sure your weight cut is not a disaster.  I would much rather see wrestlers eat healthy, lift heavy all season, and enjoy wrestling!   Want to learn more?  Join my FREE weekly Wrestling Strength newsletter with all of the latest training tips and techniques to take your performance to the next level!  I will also give you a training PDF with 8 of my toughest FINISHERS for free just for signing up!  Join NOW Check out my e-books and learn the same workouts I use with my elite wrestlers: Coach Myers Strength & Conditioning Programs

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  • 5 Tips-and-Tricks to Boost Your Stamina
    by Anu Shree on December 3, 2016 at 8:08 am

    Do you get drained minutes after starting your workout? Well, then you are caught up in the trap of low stamina. Recharge your drained battery by bolstering your stamina and endurance. But before discussing the hacks to boost your stamina, let us understand the concept of stamina.“Stamina is the potential to do something for a prolonged period without getting exhausted or giving up”. Low stamina can leave you gasping soon after you land on the treadmill or begin exercising. The key to boosting

  • Protein Supplements
    by Anu Shree on October 23, 2016 at 2:29 am

    Skim through any fitness blog or magazine, and you can tell how crucial proteins are for the fitness regime. Protein to a fitness fanatic is like “spinach to Popeye.” Protein supplements are promoted as the “elixir” for an effective workout. Before diving into the world of proteins, let us know what is protein?“Protein is a macronutrient found in foods such as meats, nuts, dairy products, beans etc. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin,

  • 5 Musts for Making Running Easier
    by Anu Shree on October 6, 2016 at 7:57 am

    Every step feels like an epic struggle? Running is not so easy, and it can be boring too. You want to lose calories but you can’t stop hating every second spent on the treadmill? Stop worrying. Follow these 5 tips and make running easier.1) Warm-up: Do you warm-up before pressing the high-speed button on the treadmill? If not, then you must start doing it. A proper warm-up prepares your body to run better by activating your muscles and increasing your focus. It increases the blood flow thereby

  • Yoga and why you should give it a go!
    by Anu Shree on September 29, 2016 at 4:50 am

    Whether you are stressed, distracted, inflexible, gloomy, an insomniac, shy or even a bit grumpy, there’s a practice for you-Yoga. Yoga taps into innumerable benefits and helps you lead a fascinating life of incomparable strength and clarity. One of the major advantages of yoga is that you can choose a yoga style that’s customised for you, such as hot yoga, relaxation yoga, power yoga, etc.I know you must be considering a whole list of excuses to evade the yoga mat, but the below mentioned

  • How to Fall in Love with your Gym.
    by by Anu Shree on September 23, 2016 at 8:16 am

    You desperately want to shed off those excess kilos or gain muscles or tone up your body to wear those clothes lying in the furthest corner of your wardrobe but you find it insanely difficult to get yourself off the bed?Relax! You are not alone.But making excuses and procrastinating burns no calories. So you need to get up and get going. I admit working out is not always easy. But all you need is motivation. You just need the initial push, once you find your rhythm then there is no stopping.Here

SHOPGYM Blog This is the place to find your daily workouts and coach's musings.

  • 16 March 2017
    by noreply@blogger.com (Crystal) on March 16, 2017 at 5:25 pm

    Warm up:Upper body lift prepShoulder prepREVIEW:  PUSH PRESSWORK:  PUSH PRESS  incr weight to heavy last two sets5 x 5WORK:  50-40-30-20-10Wallballs 20/14 to 10/9Sit upsDURx+  unbroken roundsRx2  40-30-20-10Rx3  Modify rep scheme further, modify movements as necessary

  • 15 Mar 2017
    by noreply@blogger.com (Crystal) on March 14, 2017 at 10:00 pm

    Warm Up:10 rounds of 7 sec squat and hold at bottom, 5 sec rest at top10 each:Cossack squatSingle leg RDL each legHamstring banded kickbacksREVIEW:  BACK SQUATLIFT:  Back Squat 4 x 4 as heavy as you can for all setsWORK:3 rounds for time of:Row, 400 m21 Kettlebell Swings, 53/35 lbs (russian)12 Handstand Push UpsRx2:  HSPU off box in as much of a pike that you can manageRx3:  scaled push ups or regular push upsSILVERS:  Same

  • 14 Mar 2017
    by noreply@blogger.com (Crystal) on March 13, 2017 at 10:00 pm

    Upper body lift prepshoulder prepREVIEW:  BTN PRESS - *LAT ENGAGEMENT*STRENGTH:  4 x 8 BTN PRESSTry to increase weight each setWORK:SHAM7 rounds for time of:11 Deadlifts, 1x bodyweightRun, 100 m (10 lengths yellow to yellow)You may replace running with a row, increase to 150 m

  • 13 Mar 2017
    by noreply@blogger.com (Crystal) on March 12, 2017 at 11:21 pm

    Warm Up:Shoulder Prep with bandsthen 3 rnds5 inchworm1 length bear crawl1 length crab walkPRE:  Accumulate 3 mins of hollow body hold (floor) in as short a time as possibleSTRENGTH:3 sets of 3 weighted strict pull up, 3rd set should be max weightIf you do not have your strict pull up:3 x 3 negative pull ups 6-8 sec descentWORK:60 m walking lunge (yellow to yellow, 6 x)21 Pull ups21 V ups60 m walking lunge15 pull ups15 V ups60 m walking lunge9 pull ups9 sit upsRx2:  Jumping pull upsRx3:  Ring rows and regular sit upsSILVERS:Accumulate 3 mins Hollow body holdAccumulate 2 mins of hang time in ACTIVE position (can be off bars or rings)WORK:50 cal row21 Ring Rows21 DB Box step ups35 cal row15 ring rows15 DB box step ups20 cal row9 ring rows9 DB box step ups

  • 8 Mar 2017
    by noreply@blogger.com (Crystal) on March 7, 2017 at 11:00 pm

    Warm Up:Shoulder prepREVIEW:  SNATCH with dowels20 minsLIFT:  SNATCH 5 x 5add weight each set, catch the bar in the power receive position and ride it down into a full squatWORK:10 MIN AMRAP21 Unbroken DU15 Push Ups5 Wallballs (20/14 to 10' all)Rx2:  broken du, 14# to 9'Rx3:  scaled DU (attempts or no rope jumps with double thigh slap)/scaled push ups/lighter wallballs or less height/depthSILVERS:Squat prepREVIEW (with dowels):  Back squatLIFT:  BACK SQUAT 5 x 5increase weight each setShoulder warm up (prep for push ups):  bear crawl, crabwalkWORK:  same as above

  • It Has Begun!
    by Andy Nunez on August 17, 2017 at 8:38 pm

    Yes, the challenge has begun! With a total 27 challengers and prizes up to $600 the competition is fierce. The main goal of the Gym Rats challenge is to help you reach your full potential… and a little friendly competition is always fun. And for a little extra motivation our featured image above is of one of our members who has completed multiple challenges and has made huge progress over her time here at Gym Rats so stay focused and you will see results. And just to make this challenge extra special, we (your Gym Rats trainers), will be joining...

  • Challenge Accepted!!!
    by Andy Nunez on August 11, 2017 at 1:26 am

    If your looking for that little extra push then our Gym Rats challenge is right for you. Not only does it help you to reach your goals, you can also win a whole lotta cash!!! We’ve been doing these challenges now for over 3 years and every challenge is unique and different than the one before mainly due to the contenders. So wether this is your tenth challenge or your doing it for the first time, its fair game for all. So check out our challenge details below and challenge yourself. Details: This is a Body Fat loss challenge, not...

  • Benefits of Strength Training
    by Andy Nunez on August 3, 2017 at 10:15 pm

    In my opinion, strength training is a must. It has amazing benefits that enhance your physical strength, mental health, physical appearance and overall well-being. Over the years of training I’ve increased my strength significantly by incorporating different methods of strength training such as bodybuilding, strongman, and hypertrophy style boot camp. These methods of training keep me from getting bored and help me to relieve stress all while continuing to build muscle. My physical appearance has changed due to an increase in muscle, which in turn keeps my body fat relatively low. Overall I feel great and can definitely say it’s...

  • Major Motivators
    by Andy Nunez on July 28, 2017 at 5:49 pm

    Motivation by definition is ones desire or general willingness to do something. We all have different things that motivate us just as we all respond differently to various motivations. But what is the since behind it? Our personality traits and/or characteristics are ultimately what determine how we respond to these motivators and what it is that specifically motivates us individually. That being said, the more you know about yourself the better you can identify things that motivate verses things that don’t. There are two major types of motivation. Intrinsic which is motivation from within (ex.  A desire to overcome, feeling...

  • BurnOut!!!
    by Andy Nunez on July 20, 2017 at 8:59 pm

    I’ve experienced my fair share of burnouts through out my fitness career and life in general. Burnout will affect everyone at some point in their lives, therefor it is vital to know the signs, and even more important, not to ignore them. Beginning symptoms include fatigue, apathy, insomnia, forgetfulness, anxiety, which can lead to loss of appetite, physical symptoms, increased illness, and depression. During training for my third competition I experienced many of these symptoms. I didn’t realize what was happening at first and just tried to keep pushing. It was a very a difficult time in my life and...

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