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13

Jun 2017

Ready, Set… Fat Loss

Trying to lose weight and get cut, quickly? Read on. It’s that time of year when the sun is out (all the time) and you begin to really regret not sticking to your New Year’s fat loss resolution. Yeah, that time. But don’t worry, for it’s not too late! You can in fact still shed fat, build some muscle, and get yourself looking better before summer ends. And, thankfully, I’m not going to advocate for a ridiculous crash diet, or for 45 minutes a day of stationary bike while watching [insert trashy MTV reality show here]. Instead, you will have to do something called working your butt off. Bu...

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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.



11 / 06 / 2017 1R

10

Jun 2017

5 Ways to Jump Higher

Looking to improve your vertical? These five tips will have you jumping higher than ever before. The vertical leap is key in assessing athletic potential and performance, as no other exercise is a better test of explosive power. Which means, whether you’re looking to dunk, or just want to become a better athlete, improving your max vertical is important. So how do you improve your vertical? These 5 tips provide the necessary roadmap. 1. Test your vertical… often! Whether you’ve got a jump pad, vertical ladder, or some chalk you can smack high up on a wall, make sure to test yourself ...

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09

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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07

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. The more and more I’m around the game of football, the more I realize that speed kills. There’s no doubt that athletes have to be big and strong to compete on the field, but I’ve never seen a great team that consists of a bunch of big, strong, slow guys. Big, strong, and slow sounds like the paperweight that I have on my desk. It’s bold and it looks nice, but it isn’t getting any work done. Speed combined with size and strength is the name of the game and if you don’t have it you’re going to get left in the ...

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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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06

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.



05 / 06 / 2017 1R
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. We all know the age old question; “which came first the chicken or the egg?” If you ask your friends for the answer you will probably find that people are split on which way to answer. Inexorably some will answer egg immediately because chickens are hatched from eggs, why wouldn’t it come first. Others answer that the chicken comes first because that is where eggs come, and so the battle wages on. Another question that has been asked almost as frequently with just as many people falli...

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04

Jun 2017

How to Squat

A step-by-step breakdown of how to have perfect squat form from start to finish. Of late, whether an athlete should squat or not squat has been a hot topic of debate. There are plenty of people out there telling you not to squat, and just as many saying you should squat. Admittedly I’m a big fan of squatting, so if you decide this exercise is one that will benefit you and help you reach your goals I’m here to demonstrate how to squat. This series is going to be a useful tool in helping you in your squatting endeavors weather you’re a first timer or a savvy veteran. While we will g...

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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

30

May 2017

5 Exercises that Suck

Simply put, these exercises suck. Lifting weights is really a crazy thing. While there may be small set of goals (speed, strength, size, endurance, weight loss) there’s an unlimited number of ways to accomplish them. Strength and conditioning coaches have exercise lists with hundreds of exercises on them, all of which can be effective for different goals. Of course, there are five exercises that you’ll never see on my list. Five exercises so worthless and sucky that if I ever see you doing them in my gym, please believe I’m going to say something… The Smith Machine (and every exercis...

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The Truth About Core Training

A stronger, more defined core, starts with these abs exercises. Any athlete can tell you how important a strong core is to remaining healthy and performing basic movements optimally. Unfortunately, many coaches simply do not understand what the true meaning of “core training” is or how it effects athletic performance. True core training should help stabilize and brace the spine for an explosive movement. Too often I see coaches performing core exercises, like spinal flexion, spinal extension and lumbar rotation that will only hinder, or hurt, performance on the field. These types of exe...

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