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01

Apr 2017

Top 5 Shoulder Exercises

Looking for some shoulder exercises that will help you develop a mean set of traps and delts? Get on the bus. Alright fellas you blasted your biceps with the latest Five for Friday article and now you’re thinking, what’s next Shez? Tris? That’ll come next week, but for now, we’re gonna hit a few shoulder exercises that will help you develop a nice set of cannonball delts. Most dudes who want big guns will be hitting curls and pushdowns, and that’s all well and good, but neglecting the shoulders will leave you looking like you’re lacking sufficient meat up top. If you’re looking to develop...

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Fast vs. Slow Twitch Muscle Fibers

Confused as to what the difference is? A better understanding of your body's fast and slow twitch muscle fibers can help you maximize your athletic performance.  This in one of my favorite times of the year, March Madness time. There is without fail a basketball game on TV almost all day and they are always great games, even if they are being played by teams that you never heard of or could not find on a map of the United States. This is a great time to be a sports fan in my opinion. With all these games being played there are a lot of question that are asked about why one player is bett...

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5 Reasons Soccer Players Should Lift Weights

Why becoming a better soccer player starts with throwing around steel. The perception that American soccer players shouldn’t lift weights absolutely baffles me. I have no idea how this idea spread (“old school” coaches who didn’t lift in their day are partially to blame), or why it hasn’t been stopped, but enough is enough. Times have changed and so has science. And to honor this new era, below you’ll find my 5 reasons for all soccer players to engage in weight training: 1. US Soccer is not like European Soccer I’ve heard, “Well Manchester United doesn’t do heavy weight training,” many...

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27

Mar 2017

Top 5 Chest Exercises

A Schwarzenegger chest begins with these five foundational chest exercises. When lifting in the college weight room, nothing got me more upset then seeing countless cable crossovers from various angles and half rep push-ups. I would shake my head every time I saw students and athletes doing endless isolated chest exercises. I remember thinking to myself that maybe one day they’ll grow to understand they’ll never look like Arnold Schwarzenegger or Franco Columbo, and that maybe they’ll then stop training like them. Bodybuilders back in the day, and heck even today, are able to see apprec...

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The Benefits of BCAA Supplements

How BCAAs can help you gain muscle, change your body composition, or recover faster. Time and time again I hear some version of the same story: “I can’t gain weight, but I lift very heavy weights” “I need to get stronger but I train hard and nothing is happening” “I need to lose weight and I’ve been taking these really hard classes several times a week and drinking tons of water” Now I know what you are thinking – how on earth are these stories similar? But, they all bring me to the same conclusion: if this person is working out as hard as they say they are, then t...

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Deload Weeks to Increase Strength

Experiencing training plateaus or workout exhaustion? It might be time to deload. After much research and planning you’ve designed the perfect workout to prepare for the upcoming season. You’ve chosen the exercises that will deliver the best strength gains and have decided on the appropriate sets and reps to elicit the desired response. You understand progressive overload and have planned the workouts to be more challenging from week to week, but most of all you’re ready and determined to get after it. You know the hard work and commitment that will be required to accomplish the kinds ...

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Straight Bar Vs. Trap Bar Deadlifts

Which bar is more appropriate for your deadlift training goals? “What’s your thought/preference on straight bar deadlifts vs. trap bar deadlifts?” I hear this question constantly, but because both lifts closely resemble one another, and because both lifts are used so often, I can understand why it can be a confusing topic. So, what exactly are the differences? Which of the two bars is easier to learn? Which variation will add more muscle mass? Which option will be place less stress on the low back? Which variation will provide a greater stimulus for the hips? Which bar would Wolverine a...

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5 Killer Ab Workout Finishers

Whether an athlete or not, core training is no joke. These ab finishers ensure your core is serious business. Core training is, and will always be, one of the hottest topics in strength and conditioning. For athletes the core plays a pivotal role in transferring power generated from the lower half of their bodies to the upper half. For non-athletes the core is the cornerstone of your beach body. Regardless the type, if you’re serious about being strong, you need a core workout and ab exercises that are as serious as you are. Say no more, as my top 5 core shredding finishers will take your...

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Exercises to Improve Your Bench Press

Four bench press assistance exercises that will help you build muscle, gain strength, and send your numbers through the roof. It must be Monday, because we’re talking about the bench press. Monday, in case you didn’t know, is National Bench Press Day in most health clubs in America (I said health clubs. not gyms). Meat heads unite to see who can push the most weight or the most reps, but let’s be honest… Most of them blow. Knowing that, I want to give you guys out there a few assistance exercises that are going to help improve your bench and help you impress that chick across on the sta...

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16

Mar 2017

Nutrition Facts of Pizza

Pizza doesn’t have the best reputation. But is it really unhealthy? Read on because you might be surprised at the answer… Let’s start off with the basics, before we really break it down, shall we? Pizza’s main ingredients are bread, tomato sauce and mozzarella cheese. Pretty simple. The bread part is mainly carbohydrates, essential for energy and brain functioning, the tomato sauce provides a little veggie action, and mozzarella is one of the least calorie-dense cheeses available. So with the combination of carbs, veggies, and a decent serving of proteins and fats, isn’t pizza basically t...

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14

Mar 2017

5 Reasons You’re Weak

Tired of being the weak link? These five tips will solve the riddle. Nobody likes being weak, and almost anyone, if given the choice, would rather be stronger than they currently are. The catch, few actually understand how to make the leap from being weak to being strong. Insert the five tips below here ____. For, whether you’re trying to become more explosive, more powerful, or simply more of a presence on and off the field, the solutions that follow will help you set new personal records in the gym. 1. You Repeat the Same Program Unless you’re a beginner, lifting for the very first t...

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One-Day-A Week Workout

Here’s the one workout to help you build muscle and lose fat, even if you only get one day to train.



14 / 03 / 2017 1Result

13

Mar 2017

The Best Arm Supersets

Tickets to the gun show anyone? Four arm supersets to guarantee free admission. Let’s face it, anybody with arms wants bigger arms. And in order to get huge guns (stop referring to your arms as guns Mr. Burgundy), some direct triceps and biceps work is necessary. For, while compound exercises like pull-ups, chin-ups, rows, presses, dips and push-ups are great ways to train, some isolation arm work is needed to promote enough volume for hypertrophy. Which is why the best way to build huge arms is by blending compound and isolation exercises. But how best to blend compound and isolation Megl...

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13

Mar 2017

Deadlift Variations

Tired of the vanilla version of the world’s greatest exercises for building muscle and gaining strength? Try these variations on for size. Pulling, in my opinion, is the best thing you can do, and no, that’s not what he said. So, while I’m not going to roll into a lot of descriptions, I will go over my four favorite variations of the deadlift, and why you should be using them. If getting bigger, stronger, and more jacked sound like things you’re genuinely interested in becoming, then keep reading. Rack Pulls Rack pulls are a deadlift, with the bar starting a little higher than the gr...

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Top 5 Bodyweight Exercises

Here are 5 bodyweight exercises that will help you burn fat, even if you don’t have gym access… Weightless exercises need not mean, “useless” or “ineffective.” Sure, lifting weights will help you get bigger and stronger, but there are many alternatives to help you bridge the gap between the times when you’ve got gym access, and those times you don’t. Of course, all weightless exercises aren’t created equal, but the five below will help you gain strength while improving your overall conditioning. Burpees/Squat Thrusts: 3x10 The mere mention of this exercise brings groans and disgruntl...

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Cooking With Pia : Turkey Burgers & Sweet Potato Fries

In Episode VI, Pia shows how easy a healthy dinner recipe for turkey burgers and sweet potato fries actually is. Ever search for "turkey burger" on the 1R site? Right, you'll come up with six pages of results. Not even I knew there was that much to be said about turkey burgers. The only problem of course is that, even with six pages, there's no recipe! Sure, you now know how to stir fry chicken, and now you know how to throw together a meatball (right... Right?!), but what about simple turkey pattie recipe? Problem no more, for in the sixth episode of Cooking with Pia, I'll walk you thro...

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Things You Don’t Train But Should

Four tips to improve your physique and performance while decreasing your risk of injury. After a recent conversation with a friend about how people don’t do enough dynamic training, I got to thinking about all the other things people don’t train, but probably should. And, after some thought, I compiled the list below of things I believe have a massive effect on how you perform, yet are often neglected. These points, if trained correctly, will also have positive effects on your physique, performance and decrease your risk of injury. Interested? Well here you go… Loaded Carries Show ...

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07

Mar 2017

Healthy Bar Food Options

Bar food is notorious for being a six pack killer. Here are some equally tasty, far healthier, diet alternatives. I know what you’re thinking. If you’re going to catch a game over some Buffalo Wild Wings and a beer, you want exactly that. Buffalo Wild Wings and a beer. Not a veggie platter, not a plate of hummus and pita, and certainly not some sort of sesame encrusted tuna carpaccio. But hold up a sec. What if you could make a few minor changes that would amp up the health factor, and bring down the calorie factor, on that after hours meal? You don’t have to substitute the extra fried che...

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Workout Frequency OVER Duration

Want to get jacked and stay jacked? Cut the two-hour strength training sessions and train more frequently. My days of 2+ hour workouts are long gone. That’s partly because I’m too busy with work, watching the Playoffs, spending too much time at the local watering hole (you know, whatever…) But the real reason is I’ve dropped the marathon sessions is because we can all still see great results, even if none of us have hours of free time each day. The truth is, there are a bunch of advantages to getting in more workouts during the course of a week for shorter periods of time, instead of ju...

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The Best Speed Drills to Run Faster

Three speed exercises you can do anytime, anywhere, to get faster and increase your explosiveness. Speed kills. It’s extremely difficult to develop and highly sought after by all athletes. Shaving tenths of seconds from your dash time could be the difference between starting, starring, or sitting. Which is exactly why you should be looking for any edge you can get when it comes to getting faster. Coach Craig Sowers, Head Strength Coach at Akron, put together a great article on running form while he was at UCLA, which is key to increasing speed for every athlete (even the elite), but I’d...

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