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Five Supplements to Boost Your Performance

These nutritional supplements will have you amped up and ready to go for your workout.



20 / 08 / 2017 1R

Using Variations to Maximize Your Strength

Stuck doing the same strength exercises over and over again? The following training routine will help push your gains to the next level.



19 / 08 / 2017 1R

The Best Posterior Chain Exercises For Athletic Performance

It’s the muscles you can’t see that will make you a better athlete. Here are the best exercises to train your posterior chain properly.



19 / 08 / 2017 1Result
How Processed Meats Effect Your Diet

They're a lunch box staple, but what are processed meats, what's in processed meat, and how does processed meat effect your diet?  It’s America. We were raised on hotdogs at baseball games and sausage at breakfast. While you could argue that these foods are meat-derived, ham isn’t the same as a pork chop, and roast beef isn’t equivalent to grass-fed filet. The main difference comes in the form of nasty fillers, texturizers, salts, sugars and chemical preservatives that result in processed meat. So what’s the problem with eating processed meats (as opposed to regular ol'red meat) and the...

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Using Towels to Build Muscle and Strength

Want to instantly improve your total body strength and maximize your workouts with a simple piece of household equipment? Read on.



16 / 08 / 2017 1R

Add Yoga to Your Workout Program

Faster recovery, greater flexibility, and increased strength may be as easy as adding yoga to your workout routine.



16 / 08 / 2017 1R

Top 5 Reasons to Deadlift

A breakdown of how one of the best exercises on the planet can help you gain strength and build muscle when added to your workouts.



16 / 08 / 2017 1R

The 1R Metabolic Training Circuit

If this training circuit doesn’t kill you it will most definitely make you stronger… and more cut.



15 / 08 / 2017 1R
Best Finishing Exercises for MMA Conditioning

Add these exercises to your workout routine to increase cardiovascular endurance and cut fat. If you’ve ever done a metabolic circuit designed for combat athletes, you’ve experienced hardcore. You’ve pushed yourself to your limit, probably done a combination of tire flips, prowler pushes, and ground & pound drills, and maybe even dropped to your knees while reaching for the nearest bucket! Yes there are many variations out there, but the majority consist of 3-5 round (sets) circuits, lasting up to 5 minutes, including a variety of compound movements designed to improve your strength, ...

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Top Strength Tools for Combat Athletes

MMA fighter or not, these workout tools may be the difference between you, and the athlete you’re trying to become.



14 / 08 / 2017 1R

Top 5 Oblique Exercises

Wondering what the best abs exercises are for the sides of your core? These five oblique exercises are the answer.



13 / 08 / 2017 1R
Get Stronger Through Periodization

Getting better doesn't happen overnight. Here's how to train properly. I was watching TV the other night and in the course of an hour or so noticed 3 commercials for exercise equipment that would get me in the “best shape of my life in only 15 minutes, 3 day a week.” It never ceases to amaze me how the general public is always looking for the quick fix when it comes to fitness. Fad diets, fad products. Nobody wants to spend an hour or more a day sweating and working to get better so why not just tell them it can be done in 15 minutes a day? Worse yet, the companies that promise the consu...

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The Dangers of High Rep Workouts for Athletes

Your favorite fitness magazine says high rep workouts will get you toned, but is it the most effective form of strength training?



12 / 08 / 2017 1R

The Effects of Alcohol on Athletic Performance

At what point does your drinking alcohol start impacting your athletic performance?



12 / 08 / 2017 1R
The Benefits of Dynamic Stretching

The days of traditional stretching right before games, practices, and workouts are over. Time to learn about dynamic warmups. So you understand how to use static stretching to increase your flexibility, but what should you be doing right before games, practices, and workouts to really maximize your performance and decrease your chances of injury? You should be doing dynamic stretches (also called a dynamic warm up). Walk into any collegiate weight room, gym, or sports field in America and you’ll see the athletes doing things like walking knee hugs, lateral lunges and inverted toe touches ...

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The Best Single Leg Exercises for Athletes

These single leg exercises may make you cry at first, but in time they’ll help you build muscle, gain strength, and improve your athletic performance.



10 / 08 / 2017 1R
5 Fitness Tools 1R Endorses

With all of the “greatest piece of fitness equipment ever created… EVER!” noise out there, what fitness tools actually yield results? 1R’s got you covered. Every time you turn the TV on there’s another infomercial for a get-ripped-quick scheme. Whether it’s The Rack, The Ab Dolly, or everyone’s household favorite, the Shake Weight, our lives are inundated with commercials and bootleg testimonials claiming this new tool is the GREATEST thing since sliced bread. But if tools like the Ab Vibrator actually worked, do you think anyone in America would actually be fat? Right. The fact is, it’...

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Cooking With Pia : Fajita Shrimp Salad

In episode 3 of Cooking With Pia, you'll learn the recipe for how to make a delicious, healthy, easy-to-do fajita shrimp salad. Okay, so this isn't a turkey burger recipe, and yeah, it isn't spaghetti and meatballs either. But that doesn't mean this easy to make, healthy dinner recipe, isn't absolutely delicious. Throw this together, stop taking "friends" (wink, wink...?) to McDonald's and impress your "friends" with your blossoming culinary skills!  So, unlike Taco Bell which can seemingly whip your meal up in under a minute (you recognize there's something wrong with that right?...

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Best Exercises for Those with Knee Pain

If your knees are starting to hurt, but you still want to get after it, add these exercises to your workout.



09 / 08 / 2017 1R

Analyzing the Workout Napoleon Complex

If you're lifting heavy in your workouts, how much is enough to build muscle and gain strength?



08 / 08 / 2017 1R