Muscle and Fitness

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Gym Junkies Fitness, Health, & Nutrition Blog

  • What Causes Estrogen Dominance
    by Terry Asher on April 16, 2021 at 9:23 am

    In women estrogen is produced in the ovaries and is responsible for ovulation, menstruation, breast development, and increasing bone and cartilage density. But men have estrogen too and it is produced in their testes. Below we will discover and get to know more details about Estrogen and its impact on the body. Estrogen dominance is a term to describe the high level of estrogen hormone in the body compared to progesterone level. High levels of estrogen can increase the cancer … The post What Causes Estrogen Dominance appeared first on Gym Junkies.

  • How Is Food Connected to Weight Loss When Working Out  
    by Terry Asher on April 14, 2021 at 10:06 am

    There’s no question that many people struggle with their weight. Those who are conscious about their bodies often spend a lot of time working out to shed some pounds. Many may assume that the only way to a more toned physique is by spending a lot of time doing various exercises to burn fat.   However, doing workouts alone without monitoring what you eat won’t deliver the results you want. If you’re trying to lose weight, it’s crucial that you understand … The post How Is Food Connected to Weight Loss When Working Out   appeared first on Gym Junkies.

  • Why CBD Vapes Are Getting Popular? How to Use Them?
    by Terry Asher on April 6, 2021 at 4:37 pm

    CBD vapes have taken the world by storm! With around 20 million people in America who vape CBD, you can expect to find them pretty much anywhere. So what makes them so popular? From the different varieties (disposable, refillable, and CBD vape cartridge) to the many benefits CBD offers, there are plenty of reasons why they’re so readily available on the shelves of cannabis stores and corner shops. What Are CBD Vapes? Vaping devices are operated by batteries from an … The post Why CBD Vapes Are Getting Popular? How to Use Them? appeared first on Gym Junkies.

  • Sitting: Bad for Body And Mind?
    by Terry Asher on April 6, 2021 at 8:03 am

    We all know that not getting exercise is detrimental to our bodies, but have you heard about the sitting disease? This term refers to the litany of negative health effects associated with a sedentary lifestyle–especially for those who work in an office. Aside from increasing the individual’s risk for heart disease and diabetes, prolonged sitting can also cause back pain and even mental health issues like depression. For this reason, people who are constantly working at their desks could especially … The post Sitting: Bad for Body And Mind? appeared first on Gym Junkies.

  • How Stretching Improves Your Strength Training
    by Terry Asher on March 31, 2021 at 4:44 pm

    Stretching is an integral part of any training, as warming up the muscles ensures the joints’ flexibility and minimizes tension in the tendons, allowing you to reduce the risk of injury during the workout significantly. However, frequently this part of training is overlooked or neglected due to exhaustion. Among various benefits of stretching regularly, one of the most crucial things is its positive impact on the strength (or resistance) workouts (you can find examples of these training programs at lucasjamespersonaltraining.com… The post How Stretching Improves Your Strength Training appeared first on Gym Junkies.

Total Gym Pulse Health and Fitness Blog

  • Bullet Proof Plan for a STRONGER YOU – Part 4: Total Body Cardio Strength
    by Maria Sollon on April 15, 2021 at 1:51 pm

    https://youtu.be/uXU1iZc0J4w Strength development is not just about building muscle mass or developing definition. There are many important components that contribute to the overall development of strength. A successful fitness program should include a balance of cardio, strength, and flexibility training. TRAINING STRATEGIES FOR SUCCESS #4 Keep Improving Achieving success is rewarding. It provides a validation that all your hard efforts were worth the time invested. But just because you achieved success, this is all the more reason to keep going and achieve even more than you did before. Know that self-improvement doesn’t have to be over-the-top changes. It can be simple steps to improve upon what you’ve already accomplished. Just BE Consistent, Stay Determined, and be Willing to try things that challenge you along the way. A question to ask yourself, do you want to be great, or do you want to be comfortable? THE BULLET PROOF PLAN REVIEW The bullet proof plan is designed to train a specific muscle group on separate days (a split routine) to achieve a Stronger YOU! The plan is laid out in a 5 part blog series that include muscle specific workouts along with helpful strategies to achieve your goals. Aim to perform this plan on a 5 day split throughout the week and commit to it for approximately 3-4 weeks to notice improvements. Here’s the Bullet Proof Plan layout: Part 1: Legs Part 2: Upper Body Part 3: Core Part 4: Total Body Cardio Strength Part 5: Active Stretch Please refer back to the previous blogs if you happened to miss them and start the program from the beginning. TOTAL BODY CARDIO STRENGTH WORKOUT Get ready to strengthen, condition, and sweat it out with this total body cardio strength workout! This workout combines cardio and strength exercises for a total body burner. Accessories: Squat Stand, Cables Set Up: • High Incline (adjust to accommodate strength level) • Squat Stand Attached Directions: • Perform your own dynamic warm-up to prepare your muscles for the workout. • The exercises are grouped into 3 cardio/ strength interval sets. • Execute each exercise with proper form and control. • Rep range and number of sets will vary depending on your strength goal. • For example: • To achieve muscle mass, perform 8-10 reps/ exercise, 3 sets • For muscle toning, perform 20 reps/ exercise, 1-2 sets CARDIO + STRENGTH MOVES Interval 1 : attach squat stand 1. Jump Squats 2. Alternating Single Leg Jump Squats 3. Reverse Lunge (right & left legs) *REMOVE SQUAT STAND* 4. Incline or Decline (advanced) Push-up REPEAT 2 SETS Interval 2: connect cables 1. Side-Side Squats (floor or GB) (advanced +plyo hop) 2. Torso Rotation (right side) 3. Surfer Row 4. Bicep Roll Down 5. Torso Rotation (left side) REPEAT 2 SETS Interval 3: cables 1. Repeaters (right & left legs) 2. Incline Mt. Climbers (closed GB) 3. Supine Lat Raises 4. Pullover Crunch REPEAT 2 SETS Be sure to check out the video demo to see how these cardio and strength exercises are performed on your Total Gym to become the STRONGER YOU! Stay tuned for Part 5, Active Stretches, to conclude the Bullet Proof Plan for a Stronger YOU! Embrace the challenge, Maria Let’s Connect! www.mariasollonfitness.com All Social Media: @groovysweat The post Bullet Proof Plan for a STRONGER YOU – Part 4: Total Body Cardio Strength appeared first on Total Gym Pulse.

  • Bullet Proof Plan for a STRONGER YOU – Part 3: Core
    by Maria Sollon on April 12, 2021 at 7:17 pm

    https://youtu.be/to2Tnhq0Y-U Welcome to the third part of the 5-part series for building consistency and adding strength gains to your workouts. The part 3 strategy focuses on training your muscles efficiently and effectively. Before we get into the workout details, let's discuss some core concepts, strategies to to keep you focused for success, and review the Bullet Proof Plan to keep you on track! CORE CONCEPTS Strength, power, and all movement stems from the core. OR The core is the foundation of all movement. The core muscles primarily help maintain correct posture and help transfer forces proximally to distally. Developing a strong, stable core helps to prevent injuries and ultimately allows us to perform at our best. TRAINING STRATEGIES FOR SUCCESS #3 Be Efficient & Consistent If you want to get stronger, fitter, leaner, and feel better in your skin, but don’t want to spend endless hours in the process, then you need to train with an efficient and consistent plan that maximizes your results. An efficient training plan focuses on achieving maximum productivity with little wasted effort while maintaining quality of the task. Therefore, prior to a workout, have your plan prepared in order to be efficient with your time. Knowing your plan allows you to be organized, focused, and workout smarter, not harder! Efficiency will follow consistency. The more consistent you are with a workout regimen, new habits will form, and you will experience the overall health benefits THE BULLET PROOF PLAN REVIEW The bullet proof plan is designed to train a specific muscle group on separate days (a split routine) to achieve a Stronger YOU! The plan is laid out in a 5-part blog series that include muscle specific workouts along with helpful strategies to achieve your goals. Aim to perform this plan on a 5 day split throughout the week and commit to it for approximately 3-4 weeks to notice improvements. Here’s the Bullet Proof Plan layout: Part 1: Legs Part 2: Upper Body Part 3: Core Part 4: Total Body Cardio Strength Part 5: Active Stretch Please refer back to the previous blogs if you happened to miss them and start the program from the beginning. Now let’s work that core!!! CORE WORKOUT Get ready to strengthen your inner core with just 5 challenging moves! Yep- that’s right, a quick and efficient core workout will do the job as long as you are consistent! This workout can be added into any other workout for a core focused challenge. Accessories: ABCrunch Set Up: • Attach ABCrunch Accessory • Incline will vary depending on the exercise and your strength level Directions: • Perform the following exercises in circuit format. (One after the other with little to no rest until all exercises have been completed, then repeat from the top.) • Reps: 10-15 / exercise • Sets: 1-3 depending on your workout time • Execute with proper form, move with core control, & breathe efficiently. CORE MOVES 1. Incline Forearm Hip Dips 2. Incline Crunch Extend *ABCrunch Accessory* 3. Knee Tucks 4. Side Knee Tuck Pulses (right & left) 5. Back Extensions REPEAT CIRCUIT FOR THE DESIRED SETS Be sure to check out the video demo to see how these core exercises are performed on your Total Gym to become the STRONGER YOU! Stay tuned for Part 4, Total Body Cardio Strength, of the Bullet Proof Plan for a Stronger YOU! Embrace the challenge, Maria Let’s Connect! www.mariasollonfitness.com All Social Media: @groovysweat The post Bullet Proof Plan for a STRONGER YOU – Part 3: Core appeared first on Total Gym Pulse.

  • Bullet Proof Plan for a STRONGER YOU – Part 2: Upper Body
    by Maria Sollon on April 9, 2021 at 3:00 pm

    https://youtu.be/-ak-uyr7WKg Trying to develop strength gains but feel your training isn’t giving you the results you’re expecting? We may think we’re doing all the right things, but inconsistencies in workouts, distractions, and just doing workouts that are not fitting our actual goals can all set us back from achieving the benefits of strength-focused training. Welcome to the second part of the 5-part series for building consistency and adding strength gains to your workouts. The part 2 strategy focuses on training with a purpose. TRAINING STRATEGIES FOR SUCCESS #2 Train with a Purpose No matter what your training goals, training with a purpose will help prepare your mind and body to gradually progress to a stronger you. There’s no magical program that works exactly the same for everyone. However, having a plan that gives you a base to get your body going and then adding different exercises to confuse your muscles is the recipe for success in this series. So let’s train with a purpose to become stronger, more mobile, and learn a couple of new movement skills by changing up your routine. THE BULLET PROOF PLAN REVIEW The bullet proof plan is designed to train a specific muscle group on separate days (a split routine) to achieve a Stronger YOU! The plan is laid out in a 5-part blog series that includes muscle specific workouts along with helpful strategies to achieve your goals. Aim to perform this plan on a 5 day split throughout the week and commit to it for approximately 3-4 weeks to notice improvements. Here’s the Bullet Proof Plan layout: Part 1: Legs Part 2: Upper Body Part 3: Core Part 4: Total Body Cardio Strength Part 5: Active Stretch Please refer back to the previous blogs if you happened to miss them and start the program from the beginning. Now let’s pump up those arms! UPPER BODY WORKOUT Get the most out of your workouts by developing muscular strength to become The Stronger You. This workout focuses on upper body exercises using your Total Gym. Accessories: Pull-Up Bars & Cables Set Up: • Incline will vary depending on the exercise and your strength level • Attach Pull Up Bars Directions: • Perform the following exercises with a ‘super set’ format, (3 super sets total). (Alternate an exercise with another exercise for the desired sets, then move to the next super set exercise grouping.) • Execute each exercise with proper form and control. • Rep range and number of sets will vary depending on your strength goal. • For example: • To achieve muscle mass, perform 8-10 reps/ exercise, 3-4 sets • For muscle toning, perform 10-15 reps/ exercise, 2-3 sets UPPER BODY MOVES SUPER SET 1: Pull-Up Bars 1. Pull-Up & Pulse Targets: Upper, mid, lower back, biceps 2. Incline Push-Ups Targets: Chest, shoulders, triceps REPEAT DESIRED SETS SUPER SET 2: Cables 3. High Row + Static Row Burn Out Targets: Upper & mid back 4. Bicep Curl +Static Burn Out (seated or kneeling) Targets: Biceps REPEAT DESIRED SETS SUPER SET 3: Cables 5. Chest Press +Static Burn Out Targets: Chest 6. Supine Tricep Extensions Targets: Triceps 7. Incline Arm Circles Targets: Shoulders REPEAT DESIRED SETS Be sure to check out the video demo to see how these upper body exercises are performed on your Total Gym to become the STRONGER YOU! Stay tuned for Part 3, Core Moves, to continue the Bullet Proof Plan for a Stronger YOU! Embrace the challenge, Maria Let’s Connect! www.mariasollonfitness.com All Social Media: @groovysweat The post Bullet Proof Plan for a STRONGER YOU – Part 2: Upper Body appeared first on Total Gym Pulse.

  • Bullet Proof Plan for a STRONGER YOU – Part 1: Legs
    by Maria Sollon on April 8, 2021 at 7:24 pm

    https://youtu.be/esMFUdtyPlY Strength is one of the most important factors for achieving improved performance in sports or in everyday life. So how do we develop strength in a way that is safe, effective, while also being sustainable in the long run? There’s no doubt it starts with some proper planning and then a commitment to stick with the plan. Although everyone’s plan may differ based on goals, abilities, and availability to train, there are some very basic elements to strength training that can truly work for anyone. So if you are wanting to create muscle strength, definition, and power with simple, easy to follow tips and strategies, then welcome to this first of the 5-part series - Bullet Proof Plan for the Stronger You! TRAINING STRATEGIES FOR SUCCESS #1 Keep It Simple Whether you’re a fitness fanatic looking for something new, or dreading the thought of getting started, my advice when taking on a new challenge is to keep it simple. Make small, short-term goals that you know you can achieve, then expand from there. Think of driving a manual transmission. Don’t try to go from 1st gear to 4th gear. Start at first, then focus on gear 2 on so on. These simple commitments will help your mind and body work together in sync while preparing you for more challenging movements later. I’m confident that this mindset will keep you 100% committed for the long haul! The fitness industry has been trending toward developing programs that are designed to combine intense movements within a limited timeframe to condition the whole body. Although very effective for different types of goals, it’s important to be aware that HIIT-style training generally does not focus on strengthening specific areas of your body using high resistance techniques designed to fatigue you muscles and increase strength. So I hope you find this plan as a refreshing, easy to follow, strength training base for you to get inspired, moving, and performing at your best! THE BULLET PROOF PLAN The bullet proof plan is designed to train a specific muscle group on separate days to achieve a Stronger YOU! This plan is laid out in a 5-part blog series that include muscle specific workouts along with helpful strategies to achieve your goals. Here’s the Bullet Proof Plan layout: Part 1: Legs Part 2: Upper Body Part 3: Core Part 4: Total Body Cardio Strength Part 5: Active Stretch Split Routine: These workouts are designed to do on separate days in a split routine. This will allow you to focus on specific areas of the body to develop muscular strength. Feel free to include other exercises into these workouts along with a cardio routine or other activities you enjoy. Frequency / Duration: • Perform each workout on separate days throughout the week. • Commit to a 3-4 week cycle that allows you to improve over time. Reassess after this time frame and make adjustments to progress your program. *Also be sure to adjust the incline as your body gets stronger. Progressions: All of these workouts can be interchanged or pieced together into one big circuit. After doing this split routine for a few weeks (approx. 3-4 weeks), change it up by combining two muscle groups together OR perform all the workouts as one big total body circuit. Your strength is in your hands! STRONGER YOU WORKOUT || LEGS LEGS WORKOUT Get the most out of your workouts to develop your ultimate best and become The Stronger You. This workout focuses on developing strength for your lower body on your Total Gym. Accessories: Squat Stand Set Up: • Incline will vary depending on the exercise and your strength level • Squat Stand attached Directions: • Perform the following exercises with a ‘super set’ format. (Alternate an exercise with another exercise for the desired sets, REPEAT, then move to the next super set.) • Execute each exercise with proper form and control. • Rep range and number of sets will vary depending on your strength goal. • For example: • To achieve muscle mass, perform 8-10 reps/ exercise, 3-4 sets • For muscle toning, perform 10-15 reps/ exercise, 2-3 sets LEG MOVES SUPER SET 1: Squat Stand 1. Internal/ External Squats Targets: quads, hamstrings, glutes, inner/ outer thighs 2. Single Leg Squats Targets: quads, hamstrings, glutes REPEAT DESIRED SETS SUPER SET 2: Squat Stand 3. Bridge Press Targets: glutes, hamstrings, lower back stabilizers 4. Glute Press Targets: glutes, hamstrings REPEAT DESIRED SETS SUPER SET 3: no accessory 5. Lateral Lunge Targets: inner/ outer thighs, glutes 6. Slow & Low Skaters Targets: quads, inner/ outer thighs, glutes REPEAT DESIRED SETS Be sure to check out the video demo to see how these lower body exercises are performed on your Total Gym to become the STRONGER YOU! Stay tuned for Part 2, Upper Body Strength, of the Bullet Proof Plan for a Stronger YOU! Embrace the strength, Maria Let’s Connect! www.mariasollonfitness.com All Social Media: @groovysweat The post Bullet Proof Plan for a STRONGER YOU – Part 1: Legs appeared first on Total Gym Pulse.

  • Don’t Go It Alone, Work Out as a Couple
    by Dr. Michael Mantell on March 23, 2021 at 3:47 pm

    Don’t Go It Alone, Work Out as a Couple Michael R. Mantell, Ph.D. Work out as a couple? You mean, sweat together?? Only if you want a better relationship, want to improve your sex life, get more oomph out of your workouts, and lose some weight while getting healthier. This is the time when most New Year’s Resolutions have essentially evaporated, including the big three: having a better relationship, exercising more and eating healthier. Data tells us that adherence to exercise and healthy eating improves significantly with a supportive partner. When that partner is our significant other, research says there’s a 90% increase in the likelihood that we’ll stick with our goals, including exercise. Not only does adherence to exercise improve, leading to healthier and happier living but there’s advantages to relationships when couples work out together. You’ll grow more connected when you workout together and that time you’d spend working out alone or with others, now becomes “us” time. Not only does going to the gym together promote quality time with each other, it allows for discussion of mutual goals and fitness levels, creates opportunities for sharing a common commitment to wellbeing, creates mutual motivation, develops deeper bonds with each other and offers many chances to celebrate each other’s progress. You naturally focus on each other in ways that couples often don’t. Further, your workouts will actually be better. You have an accountability partner and it’s likely you’ll push each other, kindly of course, to do more, go further, and press your limits. Perhaps most important to couples who work out together regularly are matters of the heart, that go beyond the gym. Exercise is simply a wonder drug for your libido. With the touching, support, encouragement, sweating, moving, pheromones endorphins, dopamines and other feel-good hormones that are released, you’re more likely to be in the “right frame of mind” for post-workout enjoyment. A survey of 1,000 adults 18 and older who run at least once per week outdoors or on a treadmill, found that 66% believe they have more sex when they run as a couple. Think about it… sweaty hands, a racing pulse, shortness of breath – what’s that sound like to you? Romance! James White, Ph.D., author of “The Best Sex of Your Life” (1997, Barricade Books), professor emeritus at the University of California San Diego and former director of the exercise physiology and human performance center, believes that runners have 15-20% more sex than those who don’t run or exercise. And Theresa E. DiDonato Ph.D. noted, “Lab studies show that after jointly participating in an exciting physical challenge or activity, couples report feeling more satisfied with their relationships and more in love with their partner.” Marital therapist, John Gottman, Ph.D., tells us it’s important to be intimately familiar with each other’s worlds, and working out together sure builds that opportunity. He also teaches that fondness and admiration are two of the most crucial elements in a long-lasting romance, which grows when you cheer each other on during a workout. “Turning toward” each other is the basis of emotional connection, romance, passion, and a great sex life, Gottman advises, and when you are helping each other on the Total Gym or tossing a medicine ball back and forth while doing lunges, that’s exactly what you are doing. So hit the HIIT (high intensity interval training), do planks face to face, crunches on a Swiss ball or Bosu while tossing a ball to each other, leg raises with some manual resistance from your partner, push ups with your partner pushing gently on your back or face-to-face in “missionary form,” single leg lunges helping each other up and down, and sit-ups sitting on your partner’s lap, legs wrapped around his/her waist. You can do these together on your Total Gym equipment in your own bedroom, too! Plan a Total Gym workout date. It’s cheaper than marriage counseling, and it’s an inexpensive way to connect, communicate and celebrate each other. Perhaps most importantly, sweating it out with your sweetheart will add more sweetness to your hearts. Have fun! The post Don’t Go It Alone, Work Out as a Couple appeared first on Total Gym Pulse.

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  • Lat Pull Down Machine
    by admin on April 15, 2021 at 10:41 am

    The Commercial Lat Pul down machine designed compact and easy to use 10 gauge pipe with doubel layer powder coated The post Lat Pull Down Machine appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Leg Curl and Leg Extension Machine
    by admin on April 14, 2021 at 11:44 am

    Premium range Leg curl and Leg extension Machine Leg curl and Leg extension Machine – Syndicate Gym equipments manufactures in The post Leg Curl and Leg Extension Machine appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Smith Machine
    by admin on April 13, 2021 at 12:28 pm

    Tips to use Smith Machine  Smith machine Olympic rod 30mm  squat Bar with 25mm Linear bearing. Free weight squat normal The post Smith Machine 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.

  • Lat Pull Down Machine
    by admin on April 15, 2021 at 10:41 am

    The Commercial Lat Pul down machine designed compact and easy to use 10 gauge pipe with doubel layer powder coated The post Lat Pull Down Machine appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Leg Curl and Leg Extension Machine
    by admin on April 14, 2021 at 11:44 am

    Premium range Leg curl and Leg extension Machine Leg curl and Leg extension Machine – Syndicate Gym equipments manufactures in The post Leg Curl and Leg Extension Machine appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Smith Machine
    by admin on April 13, 2021 at 12:28 pm

    Tips to use Smith Machine  Smith machine Olympic rod 30mm  squat Bar with 25mm Linear bearing. Free weight squat normal The post Smith Machine 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.

Blog – Fitness Nation 24 Hour Gym Arlington TX

  • 5 Best Warmups Before Exercising
    by Fitness Nation on January 13, 2021 at 7:36 pm

    When you first get to the gym, you’re probably ready to get started right away. Far too many people skip warmups before exercising for one reason or another. Maybe they’re... The post 5 Best Warmups Before Exercising appeared first on Fitness Nation.

  • 6 Ways to Stay Motivated in the New Year
    by Fitness Nation on December 28, 2020 at 7:39 pm

    As 2021 gets underway, countless people will be setting goals for themselves in the new year. 2020 was a challenging year. Virtually every month presented new challenges for people to... The post 6 Ways to Stay Motivated in the New Year appeared first on Fitness Nation.

  • How to Create a Fitness Routine for Beginners
    by Fitness Nation on December 8, 2020 at 9:02 pm

    Starting your fitness journey can be a daunting task for beginners. In most cases, many beginners don’t know where to start or what movements or lifts will help them reach... The post How to Create a Fitness Routine for Beginners appeared first on Fitness Nation.

  • 7 Tips to Avoid Injuries in the Gym
    by Fitness Nation on November 25, 2020 at 4:55 pm

    The gym is an excellent place to get active. Most gyms offer equipment, weights, classes, and more for people of all fitness levels. There are countless benefits to working out,... The post 7 Tips to Avoid Injuries in the Gym appeared first on Fitness Nation.

  • How Does Music Affect Your Workout?
    by Fitness Nation on November 12, 2020 at 5:37 pm

    When heading to your workout, there are a few things that most gym members always bring with them: a water bottle, a towel, the appropriate shoes, and their headphones. For... The post How Does Music Affect Your Workout? 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 increases 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.

  • Different Types of Steroids
    by Team Anabolicco on June 14, 2020 at 5:34 am

    Different people think of different things when they hear the term “steroid”. Some think of medications prescribed by doctors to help reduce inflammation and treat illness, but others think of their impact on performance, size and strength. This comprehensive guide to the differences will help you better understand what they are and how they work.... The post Different Types of Steroids appeared first on Anabolicco.

  • The Best Spinning ProgramThat Will Keep You In Shape at Home
    by Edward on April 16, 2021 at 1:12 am

    How To Choose The Best Spinning Program For YouEver since its creation almost three decades ago, spinning has been the preferred workout of people belonging to several age groups and walks of life. Due to its engaging nature, pedaling indoors is a great way to lose weight and build muscle that is also easy on The post The Best Spinning ProgramThat Will Keep You In Shape at Home appeared first on GGP.

  • Is it bad to run in CrossFit shoes?
    by Edward on April 15, 2021 at 6:50 pm

    CrossFit shoes are among the top leveled running shoes with the most effective usability. But are there reasons not to grab this pair? The post Is it bad to run in CrossFit shoes? appeared first on GGP.

  • 8 Incredible Benefits of The Overhead Press
    by Edward on April 13, 2021 at 4:29 am

    9 Incredible Overhead Press Benefits You Need to Know (& How to Do It) Introduction Have you finally made the decision to start exercising regularly? Perhaps this has been even a New Year’s resolution for you! Well, if you are here, reading this article, chances are that you have just begun your exercising journey and The post 8 Incredible Benefits of The Overhead Press appeared first on GGP.

  • Benefits, Muscles Worked and Variations of the Dumbbell Shoulder Press
    by Edward on April 9, 2021 at 12:55 pm

    Benefits, Muscles Worked and Variations of the Dumbbell Shoulder Press There are numerous exercises that you can benefit from, but there are quite a few that you just cannot ignore. The dumbbell shoulder press is one such exercise that has plenty to offer, but only as long as you know how to execute it well The post Benefits, Muscles Worked and Variations of the Dumbbell Shoulder Press appeared first on GGP.

  • Jefferson Squats – The Absolute Best Leg Exercise
    by Edward on April 9, 2021 at 1:49 am

    A Comprehensive Guide To Jefferson Squats Whether you are a professional athlete or you are just starting out there is a good chance that you have heard of the Jefferson squats. With their ability to greatly increase glute development, grow your quads, and improve your torso all at the same time it really is no The post Jefferson Squats – The Absolute Best Leg Exercise appeared first on GGP.

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  • About 3 years of progress. Never give up and never go a day without getting it juicy
    by /u/Aggressive_Amount482 on April 18, 2021 at 2:24 pm

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  • PPL workout order
    by /u/alexmartin_ on April 18, 2021 at 2:19 pm

    Is there any problem with training legs on Mondays, pull on Wednesdays and push on Fridays (maybe recovery related)? I guess not and I know the question is quite stupid but wanted to be sure just in case. Thanks submitted by /u/alexmartin_ [link] [comments]

  • Is muscle-building relative?
    by /u/reddituseronehundred on April 18, 2021 at 1:50 pm

    Am I wrong in thinking that taller guys should have a harder time getting big? Or is it equally hard for someone who's let's say 5"7' to build muscle and mass as it is for someone 6"2' submitted by /u/reddituseronehundred [link] [comments]

  • Leg day volume split
    by /u/Tyler_JMB on April 18, 2021 at 1:27 pm

    I was wondering what you should put more volume into for leg day. For push, I (and I think most people) would do chest>shoulders>tris. I can’t really work out what you’d do for legs. Or would you spread the focus equally across glutes, quads and hamstrings? There’s probably multiple answers but wondered what people think. submitted by /u/Tyler_JMB [link] [comments]

  • Can I use müseli to gain weight?
    by /u/Aalkii on April 18, 2021 at 1:22 pm

    I eat it for breakfast, but I will still be hungry during school. Any tips? submitted by /u/Aalkii [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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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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