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Ready, Set… Fat Loss

Trying to lose weight and get cut, quickly? Read on.

13 / 06 / 2017 1R
The Dangers of Prohormones and Testosterone Boosters

A real look at the most hyped up products in the supplement industry: prohormones and testosterone boosters. I’m not going to lie: steroids work. If you take the right steroids in the right doses, they can increase strength, size and speed. But, they can also get you kicked off your high school, college, pro or Olympic team and give you a nice dose of acne, hair where you may not want it, man boobs or, in women, a deep voice and other male characteristics. Other side effects from steroid abuse are way worse and potentially life threatening. These include alterations in liver and hormon...

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Nutrition Tips for Adding Mass

Want to look like a football player? Eat like a football player. Let’s recap: You know how to get the explosive power and strength needed to dominate on the gridiron. You know the right way to condition your body to be as explosive in the 4th quarter as you were in the 1st quarter. Now it’s time to figure out how to get as big and jacked as possible, which won’t be a problem, for that’s what this article is all about. Football is a punishing collision sport. The bigger you are, the more punishment you can deliver. But to get as big as possible, you NEED to dial in your nutrition. To get...

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5 Ways to Jump Higher

Looking to improve your vertical? These five tips will have you jumping higher than ever before.

10 / 06 / 2017 1R


Jun 2017

Top 5 Calf Exercises

Looking to build muscle in your Johnny Drama calves? Add these five exercises to you leg workout. Summer is here and hopefully you’ll be spending more time in boardshorts than dress pants. To ensure you look good in those shorts, here are 5 calf exercises to absolutely light your legs on fire. Interested? Read on. Barbell Calf Raises: You, a few 45 lb weights, and a squat rack, is all you need here. They may be simple, but they’re a classic for a reason. Approach the bar as you would for a meaty set of squats, and position your core before performing your first rep. Once you’re standi...

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The Nutritional Benefits of Wild Fish

All fish are loaded with omega-3 and the same, right? Eh, not quite. Here’s why you should choose the wild variety as part of your healthy diet. SUMMER! You've got your survival guide ready and you’re on the road to getting in the best shape of your life. Or at least you’re considering losing those last five pounds after seeing the transformation of your token chubby buddy into Greek God on the beach over Memorial Day. Whatever the reason, it’s time to DO WORK and change up your eating habits. But a dude/chick can only have so much grilled chicken, and fish is a great way to switch things...

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1R's Take on Consumer Reports' Findings

Are claims of protein powder having traces of heavy metals in them true? 1R Community, Given our brand is as much about Not 1R Approved, and being smart and safe with supplements as it is about making you a better athlete through taking them, it seemed important to address the Consumer Reports article that came out last week. Yup, the one about protein that suggested Muscle Milk has elevated levels of lead and arsenic in it. You can find the abstract of the article here, but you’ll have to pay for the article to read it in its entirety. Our parents sent along the article. Our friends sen...

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Jun 2017

Top 5 Forearm Exercises

These five forearm exercises will help you make a great first strong arms impression. Forearms. Yeah that’s right, the only bare skin you see when rocking a 1R tee at the gym, or Polo on the weekend. Your forearms will get hit indirectly when performing other exercises, but why not isolate them, improve your grip strength, and really get the most out of your gym time? I’m not saying add a whole day of forearms to your already solid workout plan, but work them in at the end of your workouts and you’ll see some veins in those bad boys you never knew existed. Look, it’s a simple equation: Do...

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Increasing Your Top Sprinting Speed

Becoming a faster runner can be as simple as improving your sprinting mechanics.

07 / 06 / 2017 1R
Kettlebell Exercises Made Easy

These five basic kettlebell exercises and circuits will help you gain strength, burn fat, and improve your athleticism. Many athletes have recently begun to include kettlebells in their daily training regimens to improve their explosiveness, gain strength, and increase their work capacity. While kettlebells can be traced backed to early Russian history, they have become a part of Amercan training culture in the last 10 years. The kettlebell is a great tool to train “triple extension”, extension through the ankle, knee, and hip which is what is being trained in the Olympic lifts (likes cl...

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Jun 2017

How to Perform Lunges

There may be no better exercise to get faster and improve your single leg strength than the lunge. I haven’t gone anywhere south of the ribs for this series so far, but there is one basic that is so overlooked and performed incorrectly that we wanted to save it for last. This exercise is used by performance coaches for everything from dynamic warm ups, to strength training, to stretching, to conditioning, to assessment and everything in between. The lunge is a great leg exercise with great carry over to how we move. It’s also one of the most adaptable single leg exercises because you ca...

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Life After College Athletics: Struggles with Aimless Exercise

You're college career's over and you're looking for a way to stay in shape. Here are a few tips that you might find helpful.  Ok so you’re done with college and college athletics. We already went over that. Personally, when I finished my college lacrosse career, I needed a break. I didn’t want to think about running, lifting, sprinting, or ANYTHING related to working out. I had been an athlete for so long, given up so many summers, so many nights out with my friends, and every spring break ever… I deserved some time off. Initially, this was awesome. I actually lost weight! I thoug...

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The Truth About Bread and Carbs

Wheat Bread, White Bread, and Wraps. Let's discuss carbs and dieting. Listen up, fellow bread fiends: I solemnly swear not to outlaw bagels. But there are several bread misconceptions we need to clear up, starting with these: Wheat bread is not always good, white bread is not always worse, and “browner” bread does not mean healthier. Rocking your world, right? Just wait until we get into wraps! Bread is by far the most confusing part of that Club/BLT/egg and cheese sandwich. Especially now that you’re into turkey bacon, low-fat mayo and egg whites, right? Either way, we’ll simplify it s...

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A Throwing Program for Baseball Players

As a competitive baseball player, this throwing program may be the most important thing you ever read. Baseball throwing injuries are the most common reason for players to seek medical attention. The good news is there are ways to reduce the risk, and thus possibly the incident of shoulder injuries. Numerous research studies have established links between throwing volume and shoulder injuries, and the results (along with pressure from athletes, coaches, and parents) led the USA Baseball Medical and Safety Advisory Committee to implement a two pronged approach to reducing shoulder injurie...

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Run Before You Lift or Lift Before You Run?

If you're looking to burn fat, and get the most out of your workouts, always save the cardio for last.

04 / 06 / 2017 1R

How to Squat

A step-by-step breakdown of how to have perfect squat form from start to finish.

04 / 06 / 2017 1R
Why We Don't Sell : Jack3d or NO-Xplode

Why we don't sell Jack3d or NO-Xplode. Everyday we received a fair number of questions about why we don't carry either Jack3D (commonly referred to in your emails as Jacked 3D or Jacked3 or even 3D Jacked) and NO-Xplode. And while you can always find a more succinct explanation in the Not 1R Approved section it makes sense to answer questions on both of them here. Let’s start with the NCAA eligibility issue. While caffeine is on the NCAA banned substance list we’re the first ones to acknowledge that it takes a ton of caffeine to really jeopardize your eligibility. That said, on the ...

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How to Gain Weight Fast

Gaining weight and getting bigger can be difficult, but by following these rules you’ll add lean muscle mass faster, and easier, than ever before.

31 / 05 / 2017 1R

5 Exercises that Suck

Simply put, these exercises suck.

30 / 05 / 2017 1R

The Truth About Core Training

A stronger, more defined core, starts with these abs exercises.

28 / 05 / 2017 1R