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AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. SIX INCREDIBLY SIMPLE NUTRITION RULES TO BE LEAN All groups lost about the same amount of weight. The double the RDA dose of 1.6 g/kg of protein effectively protected lean muscle mass. The higher triple RDA dose of 2.4 kg didn’t have any additive effect, whereas the RDA dose of 0.8 kg led to muscle loss over the 3week study.
HOW TO RADICALLY IMPROVE YOUR CHIN-UPS IN 16 WEEKS To show you how to bridge the gap from theory to practice, here is a 16-week program to improve chin-up performance. The program is divided into four phases, with each phase building upon the TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. 10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. THE SIX BEST EXERCISES FOR YOUR UPPER BACK It’s just that if you’re looking to build functional strength and muscle mass in your upper back, there are much better exercise choices. Here are six: 1. Narrow parallel-grip chin-up. The semi-supinated grip is the strongest elbow flexion grip. As such, this grip enables you to lift the heaviest loads for chin-up variations andstrongly
WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. WE'VE MOVED THINGS AROUND If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store.If so, please click here.pleaseclick here.
AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. SIX INCREDIBLY SIMPLE NUTRITION RULES TO BE LEAN All groups lost about the same amount of weight. The double the RDA dose of 1.6 g/kg of protein effectively protected lean muscle mass. The higher triple RDA dose of 2.4 kg didn’t have any additive effect, whereas the RDA dose of 0.8 kg led to muscle loss over the 3week study.
HOW TO RADICALLY IMPROVE YOUR CHIN-UPS IN 16 WEEKS To show you how to bridge the gap from theory to practice, here is a 16-week program to improve chin-up performance. The program is divided into four phases, with each phase building upon the TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. 10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. THE SIX BEST EXERCISES FOR YOUR UPPER BACK It’s just that if you’re looking to build functional strength and muscle mass in your upper back, there are much better exercise choices. Here are six: 1. Narrow parallel-grip chin-up. The semi-supinated grip is the strongest elbow flexion grip. As such, this grip enables you to lift the heaviest loads for chin-up variations andstrongly
WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
TEN PRACTICAL WAYS TO SPEED RECOVERY & HELP YOU BECOME So, to get the nutrient building blocks you need for recovery, opt for a high-protein, higher-fat, low-carb, whole-foods diet that is low in grains or grain free. #6: Get Enough Protein. Amino acids in protein are used to build muscle and repair tissue. Get protein from a high-protein diet with foods such as meats, eggs, nuts and abundant TOP 10 FOODS THAT HELP BALANCE CORTISOL FOR OPTIMAL BODY This article will give you the top 10 foods that help you balance cortisol. Also included are 10 foods to avoid because they unnecessarily increase cortisol and impede optimal body composition. You can read more about these foods here. #1: Cold Water Fish: Salmon, Whitefish, Sardines & Anchovies. The cold water fish are well knownfor a high
EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. TEN THINGS YOU SHOULD KNOW ABOUT TEMPO TRAINING The slow speed protocol increased both strength and the size of the type IIA fibers by about 10 percent. #3 Benefits of a Slow Tempo. The study mentioned in #2 shows that although it was not nearly as effective at training the type IIA and IIX fibers as the heavier “traditional” protocol (40 versus 10 percent growth), a slowertempo can
WORKOUT SYSTEMS: SQUAT EVERY DAY Tweet Print. “Squat Every Day” is a workout system that challenges conventional thinking about optimal training intensity and frequency. It is designed not just to improve your squat max, but your overall strength, muscle mass, and athletic ability. Those promoting the system include Cory Gregory, Matt Perryman, and other respectedstrength
GET STRONG: WHY YOU SHOULD TRAIN FOR MAXIMAL STRENGTH 1. Ensure structural balance. Use unilateral training to make sure the right and left sides of the body are balanced. 2. Train the assistance lifts for strength rather than for endurance. A common mistake is training assistance lifts with light loads and high reps (10 or more)all the time.
FIVE REASONS FISH OIL WILL MAKE YOU STRONGER, LEANER b) improve cellular health and the building of muscle, c) decrease hormones that cause inflammation, and. d) help you be lean and feel better. #4: Fish Oil Can Improve Insulin Sensitivity And Metabolism. Recall that fish oil improves insulin sensitivity because it gets incorporated into the cellular lipid layer, which allows the cellreceptors
SEVEN PROVEN WAYS TO MAKE STUBBORN CALVES GROW Squeezing the glutes will promote even more growth by stretching the fascia. 5. Contract the tibialis anterior at the bottom of calf raises. The tibialis anterior is the lower leg muscle that stretches across the outside of the shin and helps dorsiflex (pull up) the foot. WE'VE MOVED THINGS AROUND If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store.If so, please click here.pleaseclick here.
TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. 10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. HOW TO RADICALLY IMPROVE YOUR CHIN-UPS IN 16 WEEKS To show you how to bridge the gap from theory to practice, here is a 16-week program to improve chin-up performance. The program is divided into four phases, with each phase building upon the SIX INCREDIBLY SIMPLE NUTRITION RULES TO BE LEAN All groups lost about the same amount of weight. The double the RDA dose of 1.6 g/kg of protein effectively protected lean muscle mass. The higher triple RDA dose of 2.4 kg didn’t have any additive effect, whereas the RDA dose of 0.8 kg led to muscle loss over the 3week study.
EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. HOW TO TRAIN FOR STRENGTH & ENDURANCE AT THE SAME TIME If the goal is an endurance competition, perform three or fewer lifts per week. If the goal is strength, four lifts and three or fewer short (less than 30 minutes) steady-state endurance workouts is generally indicated. Additional interval workouts can be used. #3: The All-Purpose Athlete: Power, Endurance & Muscle. WE'VE MOVED THINGS AROUND If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store.If so, please click here.pleaseclick here.
TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. 10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. HOW TO RADICALLY IMPROVE YOUR CHIN-UPS IN 16 WEEKS To show you how to bridge the gap from theory to practice, here is a 16-week program to improve chin-up performance. The program is divided into four phases, with each phase building upon the SIX INCREDIBLY SIMPLE NUTRITION RULES TO BE LEAN All groups lost about the same amount of weight. The double the RDA dose of 1.6 g/kg of protein effectively protected lean muscle mass. The higher triple RDA dose of 2.4 kg didn’t have any additive effect, whereas the RDA dose of 0.8 kg led to muscle loss over the 3week study.
EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. HOW TO TRAIN FOR STRENGTH & ENDURANCE AT THE SAME TIME If the goal is an endurance competition, perform three or fewer lifts per week. If the goal is strength, four lifts and three or fewer short (less than 30 minutes) steady-state endurance workouts is generally indicated. Additional interval workouts can be used. #3: The All-Purpose Athlete: Power, Endurance & Muscle. THE SIX BEST EXERCISES FOR YOUR UPPER BACK It’s just that if you’re looking to build functional strength and muscle mass in your upper back, there are much better exercise choices. Here are six: 1. Narrow parallel-grip chin-up. The semi-supinated grip is the strongest elbow flexion grip. As such, this grip enables you to lift the heaviest loads for chin-up variations andstrongly
TOP 10 FOODS THAT HELP BALANCE CORTISOL FOR OPTIMAL BODY This article will give you the top 10 foods that help you balance cortisol. Also included are 10 foods to avoid because they unnecessarily increase cortisol and impede optimal body composition. You can read more about these foods here. #1: Cold Water Fish: Salmon, Whitefish, Sardines & Anchovies. The cold water fish are well knownfor a high
TEN BENEFITS OF TAURINE This article will focus on the ten best benefits of taurine for a lean body composition and excellent health. Taurine can give you that extra boost by improving your mood, motivation, and helping you feel all around better. 1) Taurine Helps Lower Stress. Even the most serene individuals often say they’d like to have less stress in theirlives.
COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. SUPER FAT LOSS WORKOUTS THAT WILL MAKE YOU SUPER HUMAN This study used weight-trained young men and had them perform one of two weight training programs: 1) a Traditional program of 4 sets to failure of 8 exercises with an intensity of 75 percent of the 1RM, or 2) a High-Intensity program of 3 sets per exercise of leg press, chest press, and pull-downs performed using an intensity of 85 percent of the 1RM lifted to failure with two subsequent 20 WORKOUT SYSTEMS: SQUAT EVERY DAY Tweet Print. “Squat Every Day” is a workout system that challenges conventional thinking about optimal training intensity and frequency. It is designed not just to improve your squat max, but your overall strength, muscle mass, and athletic ability. Those promoting the system include Cory Gregory, Matt Perryman, and other respectedstrength
EIGHT TRAINING RULES FOR WOMEN TO GET LEAN, STRONG One study found that compared to training 1 or 4 sets of squats, 8 sets allowed trainees to get much stronger faster. #4: Do sprints or strongman instead of endurance-style cardio. Endurance-style cardio trains efficiency, which is the opposite of what needs to happen if you want to build muscle or lose body fat for lovely legs. TEN THINGS YOU SHOULD KNOW ABOUT TEMPO TRAINING The slow speed protocol increased both strength and the size of the type IIA fibers by about 10 percent. #3 Benefits of a Slow Tempo. The study mentioned in #2 shows that although it was not nearly as effective at training the type IIA and IIX fibers as the heavier “traditional” protocol (40 versus 10 percent growth), a slowertempo can
FIVE REASONS FISH OIL WILL MAKE YOU STRONGER, LEANER b) improve cellular health and the building of muscle, c) decrease hormones that cause inflammation, and. d) help you be lean and feel better. #4: Fish Oil Can Improve Insulin Sensitivity And Metabolism. Recall that fish oil improves insulin sensitivity because it gets incorporated into the cellular lipid layer, which allows the cellreceptors
GET STRONG: WHY YOU SHOULD TRAIN FOR MAXIMAL STRENGTH 1. Ensure structural balance. Use unilateral training to make sure the right and left sides of the body are balanced. 2. Train the assistance lifts for strength rather than for endurance. A common mistake is training assistance lifts with light loads and high reps (10 or more)all the time.
WE'VE MOVED THINGS AROUND We've Moved Things Around. If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store. If so, please click here. AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. SIX INCREDIBLY SIMPLE NUTRITION RULES TO BE LEAN All groups lost about the same amount of weight. The double the RDA dose of 1.6 g/kg of protein effectively protected lean muscle mass. The higher triple RDA dose of 2.4 kg didn’t have any additive effect, whereas the RDA dose of 0.8 kg led to muscle loss over the 3week study.
TOP 10 FOODS THAT HELP BALANCE CORTISOL FOR OPTIMAL BODY This article will give you the top 10 foods that help you balance cortisol. Also included are 10 foods to avoid because they unnecessarily increase cortisol and impede optimal body composition. You can read more about these foods here. #1: Cold Water Fish: Salmon, Whitefish, Sardines & Anchovies. The cold water fish are well knownfor a high
10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. HOW EXERCISE AFFECTS WOMEN’S METABOLISM DIFFERENTLY FROM How exercise affects a woman’s physique is one of the most misunderstood areas of physiology. Sure, more and more coaches and scientists are spreading the facts about the effect of different types of training on female metabolism, but stereotypes and misconceptionsare still the norm.
WE'VE MOVED THINGS AROUND We've Moved Things Around. If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store. If so, please click here. AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. SIX INCREDIBLY SIMPLE NUTRITION RULES TO BE LEAN All groups lost about the same amount of weight. The double the RDA dose of 1.6 g/kg of protein effectively protected lean muscle mass. The higher triple RDA dose of 2.4 kg didn’t have any additive effect, whereas the RDA dose of 0.8 kg led to muscle loss over the 3week study.
TOP 10 FOODS THAT HELP BALANCE CORTISOL FOR OPTIMAL BODY This article will give you the top 10 foods that help you balance cortisol. Also included are 10 foods to avoid because they unnecessarily increase cortisol and impede optimal body composition. You can read more about these foods here. #1: Cold Water Fish: Salmon, Whitefish, Sardines & Anchovies. The cold water fish are well knownfor a high
10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. HOW EXERCISE AFFECTS WOMEN’S METABOLISM DIFFERENTLY FROM How exercise affects a woman’s physique is one of the most misunderstood areas of physiology. Sure, more and more coaches and scientists are spreading the facts about the effect of different types of training on female metabolism, but stereotypes and misconceptionsare still the norm.
LOGIN - POLIQUIN GROUP Remember Login. Retrieve Password . About Us | Education | Tips | Trainer Directory | Articles + Multimedia TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
TOP 10 FOODS THAT HELP BALANCE CORTISOL FOR OPTIMAL BODY This article will give you the top 10 foods that help you balance cortisol. Also included are 10 foods to avoid because they unnecessarily increase cortisol and impede optimal body composition. You can read more about these foods here. #1: Cold Water Fish: Salmon, Whitefish, Sardines & Anchovies. The cold water fish are well knownfor a high
GLUTE TRAINING WORKOUTS THAT WORK Split Squat, Front Food Elevated, 3 x 5-7 (reps each leg), 2011, rest 45 seconds. B2. Romanian Deadlift, 3 x 5-7, 4011, rest 45 seconds. B3. Cable Pull-through, 3 x 5-7, 20X2, rest 120 seconds. Give this workout a try, then consider adding exercises that target the other glutemuscles.
ARE YOU GETTING ENOUGH OF THESE FOUR NUTRIENTS NECESSARY This article will review four key nutrients necessary for fat burning and explain how they improve metabolic function. Putting them together with a personalized nutrition, training, and lifestyle program will allow you to start experiencing positive changes in body composition. EMERGENCY FAT LOSS: HOW TO LOSE FAT AS FAST AS POSSIBLE Take Away: Eat at least 1.6 g/kg of bodyweight of protein a day because this threshold has been shown to preserve muscle mass in lean people on a calorie restricted diet. For a 160 pound person, this would be 116 grams of protein a day. #4. Eat Low-Carb Vegetables atEvery Meal.
SUPER FAT LOSS WORKOUTS THAT WILL MAKE YOU SUPER HUMAN This study used weight-trained young men and had them perform one of two weight training programs: 1) a Traditional program of 4 sets to failure of 8 exercises with an intensity of 75 percent of the 1RM, or 2) a High-Intensity program of 3 sets per exercise of leg press, chest press, and pull-downs performed using an intensity of 85 percent of the 1RM lifted to failure with two subsequent 20 EIGHT TRAINING RULES FOR WOMEN TO GET LEAN, STRONG One study found that compared to training 1 or 4 sets of squats, 8 sets allowed trainees to get much stronger faster. #4: Do sprints or strongman instead of endurance-style cardio. Endurance-style cardio trains efficiency, which is the opposite of what needs to happen if you want to build muscle or lose body fat for lovely legs. HOW TO TRAIN FOR STRENGTH & ENDURANCE AT THE SAME TIME If the goal is an endurance competition, perform three or fewer lifts per week. If the goal is strength, four lifts and three or fewer short (less than 30 minutes) steady-state endurance workouts is generally indicated. Additional interval workouts can be used. #3: The All-Purpose Athlete: Power, Endurance & Muscle. FIVE REASONS FISH OIL WILL MAKE YOU STRONGER, LEANER b) improve cellular health and the building of muscle, c) decrease hormones that cause inflammation, and. d) help you be lean and feel better. #4: Fish Oil Can Improve Insulin Sensitivity And Metabolism. Recall that fish oil improves insulin sensitivity because it gets incorporated into the cellular lipid layer, which allows the cellreceptors
WE'VE MOVED THINGS AROUND We've Moved Things Around. If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store. If so, please click here. AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. SIX INCREDIBLY SIMPLE NUTRITION RULES TO BE LEAN All groups lost about the same amount of weight. The double the RDA dose of 1.6 g/kg of protein effectively protected lean muscle mass. The higher triple RDA dose of 2.4 kg didn’t have any additive effect, whereas the RDA dose of 0.8 kg led to muscle loss over the 3week study.
TOP 10 FOODS THAT HELP BALANCE CORTISOL FOR OPTIMAL BODY This article will give you the top 10 foods that help you balance cortisol. Also included are 10 foods to avoid because they unnecessarily increase cortisol and impede optimal body composition. You can read more about these foods here. #1: Cold Water Fish: Salmon, Whitefish, Sardines & Anchovies. The cold water fish are well knownfor a high
10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. HOW EXERCISE AFFECTS WOMEN’S METABOLISM DIFFERENTLY FROM How exercise affects a woman’s physique is one of the most misunderstood areas of physiology. Sure, more and more coaches and scientists are spreading the facts about the effect of different types of training on female metabolism, but stereotypes and misconceptionsare still the norm.
WE'VE MOVED THINGS AROUND We've Moved Things Around. If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store. If so, please click here. AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. SIX INCREDIBLY SIMPLE NUTRITION RULES TO BE LEAN All groups lost about the same amount of weight. The double the RDA dose of 1.6 g/kg of protein effectively protected lean muscle mass. The higher triple RDA dose of 2.4 kg didn’t have any additive effect, whereas the RDA dose of 0.8 kg led to muscle loss over the 3week study.
TOP 10 FOODS THAT HELP BALANCE CORTISOL FOR OPTIMAL BODY This article will give you the top 10 foods that help you balance cortisol. Also included are 10 foods to avoid because they unnecessarily increase cortisol and impede optimal body composition. You can read more about these foods here. #1: Cold Water Fish: Salmon, Whitefish, Sardines & Anchovies. The cold water fish are well knownfor a high
10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. HOW EXERCISE AFFECTS WOMEN’S METABOLISM DIFFERENTLY FROM How exercise affects a woman’s physique is one of the most misunderstood areas of physiology. Sure, more and more coaches and scientists are spreading the facts about the effect of different types of training on female metabolism, but stereotypes and misconceptionsare still the norm.
LOGIN - POLIQUIN GROUP Remember Login. Retrieve Password . About Us | Education | Tips | Trainer Directory | Articles + Multimedia TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
TOP 10 FOODS THAT HELP BALANCE CORTISOL FOR OPTIMAL BODY This article will give you the top 10 foods that help you balance cortisol. Also included are 10 foods to avoid because they unnecessarily increase cortisol and impede optimal body composition. You can read more about these foods here. #1: Cold Water Fish: Salmon, Whitefish, Sardines & Anchovies. The cold water fish are well knownfor a high
GLUTE TRAINING WORKOUTS THAT WORK Split Squat, Front Food Elevated, 3 x 5-7 (reps each leg), 2011, rest 45 seconds. B2. Romanian Deadlift, 3 x 5-7, 4011, rest 45 seconds. B3. Cable Pull-through, 3 x 5-7, 20X2, rest 120 seconds. Give this workout a try, then consider adding exercises that target the other glutemuscles.
ARE YOU GETTING ENOUGH OF THESE FOUR NUTRIENTS NECESSARY This article will review four key nutrients necessary for fat burning and explain how they improve metabolic function. Putting them together with a personalized nutrition, training, and lifestyle program will allow you to start experiencing positive changes in body composition. EMERGENCY FAT LOSS: HOW TO LOSE FAT AS FAST AS POSSIBLE Take Away: Eat at least 1.6 g/kg of bodyweight of protein a day because this threshold has been shown to preserve muscle mass in lean people on a calorie restricted diet. For a 160 pound person, this would be 116 grams of protein a day. #4. Eat Low-Carb Vegetables atEvery Meal.
SUPER FAT LOSS WORKOUTS THAT WILL MAKE YOU SUPER HUMAN This study used weight-trained young men and had them perform one of two weight training programs: 1) a Traditional program of 4 sets to failure of 8 exercises with an intensity of 75 percent of the 1RM, or 2) a High-Intensity program of 3 sets per exercise of leg press, chest press, and pull-downs performed using an intensity of 85 percent of the 1RM lifted to failure with two subsequent 20 EIGHT TRAINING RULES FOR WOMEN TO GET LEAN, STRONG One study found that compared to training 1 or 4 sets of squats, 8 sets allowed trainees to get much stronger faster. #4: Do sprints or strongman instead of endurance-style cardio. Endurance-style cardio trains efficiency, which is the opposite of what needs to happen if you want to build muscle or lose body fat for lovely legs. HOW TO TRAIN FOR STRENGTH & ENDURANCE AT THE SAME TIME If the goal is an endurance competition, perform three or fewer lifts per week. If the goal is strength, four lifts and three or fewer short (less than 30 minutes) steady-state endurance workouts is generally indicated. Additional interval workouts can be used. #3: The All-Purpose Athlete: Power, Endurance & Muscle. FIVE REASONS FISH OIL WILL MAKE YOU STRONGER, LEANER b) improve cellular health and the building of muscle, c) decrease hormones that cause inflammation, and. d) help you be lean and feel better. #4: Fish Oil Can Improve Insulin Sensitivity And Metabolism. Recall that fish oil improves insulin sensitivity because it gets incorporated into the cellular lipid layer, which allows the cellreceptors
WE'VE MOVED THINGS AROUND We've Moved Things Around. If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store. If so, please click here. AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
THE SIX BEST EXERCISES FOR YOUR UPPER BACK It’s just that if you’re looking to build functional strength and muscle mass in your upper back, there are much better exercise choices. Here are six: 1. Narrow parallel-grip chin-up. The semi-supinated grip is the strongest elbow flexion grip. As such, this grip enables you to lift the heaviest loads for chin-up variations andstrongly
10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. SUPER FAT LOSS WORKOUTS THAT WILL MAKE YOU SUPER HUMAN In contrast, the sprint workout will produce the greatest fat loss over time, followed by the 4 x 4 workout even though both resulted in less work, calories burned during exercise, or oxygen consumption. Take Away Workouts: Beginners try the 60 all-out cycle sprints for 8 seconds on and 12 off. WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. WE'VE MOVED THINGS AROUND We've Moved Things Around. If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store. If so, please click here. AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
THE SIX BEST EXERCISES FOR YOUR UPPER BACK It’s just that if you’re looking to build functional strength and muscle mass in your upper back, there are much better exercise choices. Here are six: 1. Narrow parallel-grip chin-up. The semi-supinated grip is the strongest elbow flexion grip. As such, this grip enables you to lift the heaviest loads for chin-up variations andstrongly
10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. SUPER FAT LOSS WORKOUTS THAT WILL MAKE YOU SUPER HUMAN In contrast, the sprint workout will produce the greatest fat loss over time, followed by the 4 x 4 workout even though both resulted in less work, calories burned during exercise, or oxygen consumption. Take Away Workouts: Beginners try the 60 all-out cycle sprints for 8 seconds on and 12 off. WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. SIX INCREDIBLY SIMPLE NUTRITION RULES TO BE LEAN All groups lost about the same amount of weight. The double the RDA dose of 1.6 g/kg of protein effectively protected lean muscle mass. The higher triple RDA dose of 2.4 kg didn’t have any additive effect, whereas the RDA dose of 0.8 kg led to muscle loss over the 3week study.
COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. TEN THINGS YOU SHOULD KNOW ABOUT TEMPO TRAINING The slow speed protocol increased both strength and the size of the type IIA fibers by about 10 percent. #3 Benefits of a Slow Tempo. The study mentioned in #2 shows that although it was not nearly as effective at training the type IIA and IIX fibers as the heavier “traditional” protocol (40 versus 10 percent growth), a slowertempo can
TOP 10 FOODS THAT HELP BALANCE CORTISOL FOR OPTIMAL BODY This article will give you the top 10 foods that help you balance cortisol. Also included are 10 foods to avoid because they unnecessarily increase cortisol and impede optimal body composition. You can read more about these foods here. #1: Cold Water Fish: Salmon, Whitefish, Sardines & Anchovies. The cold water fish are well knownfor a high
WORKOUT SYSTEMS: SQUAT EVERY DAY 9/13/2016 1:31:59 PM. Tweet Print. “Squat Every Day” is a workout system that challenges conventional thinking about optimal training intensity and frequency. It is designed not just to improve your squat max, but your overall strength, muscle mass, and athletic ability. Those promoting the system include Cory Gregory, Matt Perryman, and FIVE REASONS FISH OIL WILL MAKE YOU STRONGER, LEANER b) improve cellular health and the building of muscle, c) decrease hormones that cause inflammation, and. d) help you be lean and feel better. #4: Fish Oil Can Improve Insulin Sensitivity And Metabolism. Recall that fish oil improves insulin sensitivity because it gets incorporated into the cellular lipid layer, which allows the cellreceptors
WHY YOU MUST DO CHIN-UPS With chin-ups, you have to move your body around a fixed object (the bar), ensuring an overload on the upper back and the flexor muscles of the upper arms. The movement is closer to what you encounter in real life and transfers much better to sports performance. As a bonus, the close-grip chin-up will also add size to your biceps. HOW TO TRAIN FOR STRENGTH & ENDURANCE AT THE SAME TIME If the goal is an endurance competition, perform three or fewer lifts per week. If the goal is strength, four lifts and three or fewer short (less than 30 minutes) steady-state endurance workouts is generally indicated. Additional interval workouts can be used. #3: The All-Purpose Athlete: Power, Endurance & Muscle. TOP TEN FOODS TO REDUCE MUSCLE SORENESS & SPEED RECOVERY Here are ten more amazing foods that help reduce muscle pain and speed recovery so that you can hit it hard again and get more out of your body whether your goal is performance, muscle, or fat loss. #1: Eat blueberries, tart cherries, and other dark-colored fruit to reduce DOMS. Both blueberries and tart cherries have measured up in studies HOW TO RADICALLY IMPROVE YOUR CHIN-UPS IN 16 WEEKS To show you how to bridge the gap from theory to practice, here is a 16-week program to improve chin-up performance. The program is divided into four phases, with each phase building upon the WE'VE MOVED THINGS AROUND We've Moved Things Around. If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store. If so, please click here. AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
THE SIX BEST EXERCISES FOR YOUR UPPER BACK It’s just that if you’re looking to build functional strength and muscle mass in your upper back, there are much better exercise choices. Here are six: 1. Narrow parallel-grip chin-up. The semi-supinated grip is the strongest elbow flexion grip. As such, this grip enables you to lift the heaviest loads for chin-up variations andstrongly
10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. SUPER FAT LOSS WORKOUTS THAT WILL MAKE YOU SUPER HUMAN In contrast, the sprint workout will produce the greatest fat loss over time, followed by the 4 x 4 workout even though both resulted in less work, calories burned during exercise, or oxygen consumption. Take Away Workouts: Beginners try the 60 all-out cycle sprints for 8 seconds on and 12 off. WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. WE'VE MOVED THINGS AROUND We've Moved Things Around. If you are looking for our Articles and Tips, please click here. If you are looking for our Trainer Directory, please click here. If you are looking for our Coaches Community, please click here. Otherwise, perhaps you were looking for our Store. If so, please click here. AVOID THESE 10 FOODS THAT INCREASE CORTISOL & IMPEDE Plus, low fiber diets tend to lead to poor gastrointestinal function and inflammation, which alters cortisol balance. Carbs that lack fiber tend to be refined or processed foods like bread, cereal, cookies, or crackers. Naturally fibrous carbs include almost all veggies and fruits. #10: Caffeine. TRY STEP-UPS FOR GREAT LEG DEVELOPMENT Try Step-Ups for Great Leg Development. The back squat is considered the king of exercises, but there are many other valuable leg training exercises that work many of the same muscles as squats. These exercises can be used as a temporary replacement for squats to add variety and keep your training fresh. One of these exercises is thestep-up.
THE SIX BEST EXERCISES FOR YOUR UPPER BACK It’s just that if you’re looking to build functional strength and muscle mass in your upper back, there are much better exercise choices. Here are six: 1. Narrow parallel-grip chin-up. The semi-supinated grip is the strongest elbow flexion grip. As such, this grip enables you to lift the heaviest loads for chin-up variations andstrongly
10 WAYS TO LOWER ESTROGEN TOXIC LOAD The solution is to live a lifestyle that both improves elimination of estrogen and minimizes exposure to chemical estrogens. This article will tell you why and how you can do this by changing your lifestyle in the following ten ways: 1) Improve Gastrointestinal Health. EIGHT LITTLE-KNOWN TRUTHS ABOUT PLYOMETRICS 1. Jumps and squats are not plyometrics. According to the late Dr. Mel Siff, a colleague of Verkhoshansky, plyometrics is “a method of mechanical shock stimulation that forces the muscles to produce as much tension as rapidly as possible. It is characterized by an intense muscular contraction that is preceded by a relaxed state.”. COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. IF YOU COULD ONLY DO ONE EXERCISE: RULES FOR PICKING THE Enter a few rules for picking the best lifts to reach a given goal. For the vast majority of everyday people, the best training exercises will be those that build strength, muscle, and give you a better looking physique. This article will discuss six of those superior exercises and give you tips for training them. #1: The Deadlift. SUPER FAT LOSS WORKOUTS THAT WILL MAKE YOU SUPER HUMAN In contrast, the sprint workout will produce the greatest fat loss over time, followed by the 4 x 4 workout even though both resulted in less work, calories burned during exercise, or oxygen consumption. Take Away Workouts: Beginners try the 60 all-out cycle sprints for 8 seconds on and 12 off. WORKOUT SYSTEMS: LEE HANEY’S 4-DAY TRAINING SPLIT One Arm Dumbbell Row, 4 sets x 8-10. Military Press, 4-5 x 6-8. Side Lateral, 4 x 8-10. Upright Row, 4 x 6-8. Day 4, Rest. While these training splits look great on paper, Haney recognizes that we all have off days and suggests you modify the workout during these periods. SIX INCREDIBLY SIMPLE NUTRITION RULES TO BE LEAN All groups lost about the same amount of weight. The double the RDA dose of 1.6 g/kg of protein effectively protected lean muscle mass. The higher triple RDA dose of 2.4 kg didn’t have any additive effect, whereas the RDA dose of 0.8 kg led to muscle loss over the 3week study.
COMMON BUT DANGEROUS WEIGHT TRAINING METHODS TO AVOID People who embark on a training program want to look and feel better, so the weightroom should not be a place they become injured. However, some commonly practiced training methods are potentially dangerous, so coaches need to provide safer alternatives to those practices. TEN THINGS YOU SHOULD KNOW ABOUT TEMPO TRAINING The slow speed protocol increased both strength and the size of the type IIA fibers by about 10 percent. #3 Benefits of a Slow Tempo. The study mentioned in #2 shows that although it was not nearly as effective at training the type IIA and IIX fibers as the heavier “traditional” protocol (40 versus 10 percent growth), a slowertempo can
TOP 10 FOODS THAT HELP BALANCE CORTISOL FOR OPTIMAL BODY This article will give you the top 10 foods that help you balance cortisol. Also included are 10 foods to avoid because they unnecessarily increase cortisol and impede optimal body composition. You can read more about these foods here. #1: Cold Water Fish: Salmon, Whitefish, Sardines & Anchovies. The cold water fish are well knownfor a high
WORKOUT SYSTEMS: SQUAT EVERY DAY 9/13/2016 1:31:59 PM. Tweet Print. “Squat Every Day” is a workout system that challenges conventional thinking about optimal training intensity and frequency. It is designed not just to improve your squat max, but your overall strength, muscle mass, and athletic ability. Those promoting the system include Cory Gregory, Matt Perryman, and FIVE REASONS FISH OIL WILL MAKE YOU STRONGER, LEANER b) improve cellular health and the building of muscle, c) decrease hormones that cause inflammation, and. d) help you be lean and feel better. #4: Fish Oil Can Improve Insulin Sensitivity And Metabolism. Recall that fish oil improves insulin sensitivity because it gets incorporated into the cellular lipid layer, which allows the cellreceptors
WHY YOU MUST DO CHIN-UPS With chin-ups, you have to move your body around a fixed object (the bar), ensuring an overload on the upper back and the flexor muscles of the upper arms. The movement is closer to what you encounter in real life and transfers much better to sports performance. As a bonus, the close-grip chin-up will also add size to your biceps. HOW TO TRAIN FOR STRENGTH & ENDURANCE AT THE SAME TIME If the goal is an endurance competition, perform three or fewer lifts per week. If the goal is strength, four lifts and three or fewer short (less than 30 minutes) steady-state endurance workouts is generally indicated. Additional interval workouts can be used. #3: The All-Purpose Athlete: Power, Endurance & Muscle. TOP TEN FOODS TO REDUCE MUSCLE SORENESS & SPEED RECOVERY Here are ten more amazing foods that help reduce muscle pain and speed recovery so that you can hit it hard again and get more out of your body whether your goal is performance, muscle, or fat loss. #1: Eat blueberries, tart cherries, and other dark-colored fruit to reduce DOMS. Both blueberries and tart cherries have measured up in studies HOW TO RADICALLY IMPROVE YOUR CHIN-UPS IN 16 WEEKS To show you how to bridge the gap from theory to practice, here is a 16-week program to improve chin-up performance. The program is divided into four phases, with each phase building upon the Please enable cookies.PLEASE WAIT...
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