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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.

01 / 04 / 2017 1R

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. 

31 / 03 / 2017 1R
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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Top 5 Chest Exercises

A Schwarzenegger chest begins with these five foundational chest exercises.

27 / 03 / 2017 1R

The Benefits of BCAA Supplements

How BCAAs can help you gain muscle, change your body composition, or recover faster.

27 / 03 / 2017 1R
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.

18 / 03 / 2017 1R

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…

16 / 03 / 2017 1R

5 Reasons You’re Weak

Tired of being the weak link? These five tips will solve the riddle.

14 / 03 / 2017 1R

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


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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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.

13 / 03 / 2017 1R
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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Healthy Bar Food Options

Bar food is notorious for being a six pack killer. Here are some equally tasty, far healthier, diet alternatives.

07 / 03 / 2017 1R
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.

07 / 03 / 2017 1R