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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. If you train hard, there’s no question you’re doing everything possible to maximize your athletic performance. That means making sure your training program is well structured, you’re getting the proper pre and post workout nutrition, and you’re getting at least 8 hours of sleep each night. But what dietary supplements could you be taking to push your training to the next level? For even better results, you might need that extra boost before training sessions. The following nutritional supplements wil...

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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. We all know the basic exercises; bench, squat, deadlift, and so on. But regardless of how effective they are, sticking to the same strength exercises can be detrimental to your training progress. Why? Because having no diversity in your exercises can lead to both boredom and less effective results. The key then to avoiding stagnation is to keep your muscles guessing. This approach is known as muscle confusion, and if done effectively, will keep you f...

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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. If I had a dime for every male client to scoff at the suggestion of taking up yoga to improve their performance, I’d probably have… well… at least ten bucks. Yoga’s gotten a bad rap for being “a chick workout”, “slow”, “boring” and “a waste of time when training to build muscle,” but I’m here to tell you that those are lies, lies, LIES! Incorporating yoga into your training routine actually drastically improves your flexibility, strength, and athletic performance. As I’m ...

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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. Summer’s over which means the days of beaches, BBQ’s, and more beers than you’re probably willing to admit to have left with it. School’s back, work’s fully returned, and regardless of where you are or what you’re doing, you may have more than a few unwanted lbs as summer’s parting gift. But how do you get rid of those pounds, even if you don’t have a gym membership? Well, while we’d be the first to say strength training and having a place to throw the steel around will do a whole lot more...

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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

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Aug 2017

Top 5 Oblique Exercises

Wondering what the best abs exercises are for the sides of your core? These five oblique exercises are the answer. Well summer came and went… again. Soon the temperature will drop and your appetite will return, but as you pack on that MASS this winter, it’s important to maintain a strong, cut up core. While I’m sure you’ll be repping out weighted situps and sets on the ab rollers until the cows come home, you’ve gotta hit your oblique muscles just as you do the middle. With that in mind, these five killer oblique exercises will help you on the road to shredding up for Beach Season 2012. ...

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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? To supplement all of the on-field training you’re doing, chances are you’re also putting in workouts at the gym to increase your muscle strength, quickness, and power. Maybe you’re even following a 1R workout routine.  But, are you making one vital mistake that could be costing you results? High rep training is one trap many athletes fall into, thinking, unfortunately, that it will help enhance their muscular endurance and prevent fatigue. Is that really the...

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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.



10 / 08 / 2017 1R
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