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The Best Supplements to Gain Weight

Here are the nutritional supplements you need to gain weight. If you’d like to pack on lean muscle mass, there are three things you’ll need: A heavy strength training workout program that provides an overloading stimulus to your muscle cells A higher calorie diet plan that allows you to be in a calorie surplus A line-up of top quality supplements that are going to support your gym and diet efforts Fortunately for you, OneResult provides all three. However, many athletes don’t get the results they want because they’re missing one, or more, of these elements. Before we begin, it’s important to note that supplements alone will not be enough to add lean muscle mass. If you think a supplement is going to promote lean muscle gains without you having to do anything else, prepare for disappointment. Instead, commit to working hard and lean on supplements for that extra edge you…

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14

Nov 2017

Gym Bag Essentials

These workout tools will help you get the results you’re looking for from your training program. My gym bag has become a toolbox that ensures my training sessions are never held up by unexpected problems. Tight IT band? Roll it on a tennis ball. All the pulley stations occupied when it’s time for ab pull-downs? Break out the ab wheel. Forget what the last workout was? Check the logbook. Believe it or not, these tools can provide a significant boost to your muscle and strength gains. Here’s a list of gear you’ll always find in my bag. The Essentials Logbook You’ll need a logbook that’s easy to write in, and holds up to dripping sweat and dropped dumbbells. I started using a surveyor’s field book after I got tired of regular notebooks falling apart. The surveyor’s book has grid lines to help keep my notes legible, and it’s got a…

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The Best Kettlebell Exercises for Power Endurance

How kettlebell training can help improve your strength, power, and athletic performance. It’s acknowledged kettlebells are a great tool for increasing power, endurance, and work capacity, but there would seem to be two tiers of exercises with them. Popular, classic kettlebell exercises, like the snatch, clean, and jerk. And lesser known kettebell exercises that are equally adept at improving athletic performance. Here we’ll discuss both groups, as they will all help you add lean muscle mass and improve your power endurance as quickly as possible. Hope you’re ready, because here we go… One Arm Swing The one arm swing is a basic movement to help you develop the muscle memory needed to perform almost every other kettlebell exercise. To perform this movement, rock you body backwards and use your hips to let the bell float up toward your chest. Get in the habit of having a slight bend in your…

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Critical Component Series – Recovery

Everyone, and I do mean everyone, needs a day off for rest and recovery. Incorporate these techniques into your routine for optimal results. In this 6-part series, I will briefly explain the essential pieces that comprise a complete strength and conditioning program for a MMA athlete. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Metabolic Conditioning or Energy System Development (ESD) Rest and Recovery Having gone through all of the physical movements and techniques in a well rounded strength training program, it’s time to discuss the ever important art of recovery. Given the wear and tear you’ll inevitably endure using this type of MMA workout routine, this list of recovery methods will be extremely helpful in getting you back to 100%. 1. Rest During our 8-week programs, guys typically train 6 days per week with one day of complete rest. Other than running some…

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13

Nov 2017

Bench Press Power Training

Want to learn how to bench press more weight? Read on… So you want to improve your bench press? Well, just so you know, it won’t magically happen by just adding more weight to the bar. My biggest bench press gains have come from taking a step back from max effort work, and focusing instead on speed work. I stopped worrying about the weight, and started worrying about how fast I could move the bar. In a six week span I took my close grip bench press from 275 X 3 to 315 X 3 EASY, with visual proof here: Making 295 look like a warm-up… 315 X 3 with a rep or two in the tank… During this six week stretch, I didn’t put more than 235lbs on the bar. For, instead of constantly lift heavier weights, I started training with submaximal weights for very low reps but high…

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12

Nov 2017

Top Snacks For Max Performance!

A healthy diet is sustained by these healthy snacks. What makes a healthy snack? When broken down, they’re nutrient dense, low calorie, and filling. Why are these the three main criteria used to select the top 5 healthy snacks? Three reasons: Nutrient dense snacks act as slow burning fuel, providing energy to last until your next meal, while building/repairing muscle for your body to function at an optimal level. That means you’ll get the pick-me up you need, even when pressed for time. Low calorie snacks won’t completely sabotage your healthy diet. This point is somewhat self-explanatory, but there’s a reason apples are healthy and donuts aren’t. Snacks that are filling are usually high in fiber and won’t leave you feeling unsatisfied. That means you won’t end up assaulting the nearest vending machine buying junky processed foods. Now that we’re on the same page, take a look at the top…

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Exercise Selection 101 – Torso Training

These core exercises will help you get the most out of your strength training. I don’t train muscles specifically, preferring instead to focus on training and improving movement patterns. It’s why I love “full-body” exercises like turkish get-ups (TGU’s), cleans, crawling, and jumping drills. Which isn’t to say that I don’t separate exercises out based on their muscle-area and movement emphasis, because I’m big on “templates” and “categories.” Having a menu of movements to plug and play really helps to simply the construction of a routine. These templates are forever evolving, but there are main categories, or movement patterns, that have been the foundation of my routines for years. They include: 1. Lower Body 2. Upper Body 3. Torso 4. Conditioning 5. Extra – Pre-hab movements that include activation, mobility, and stability drills I previously wrote, Abs Exercises for MMA, about my top core exercises, and while I still like…

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The 10 Worst Foods You Ate As a Kid

Childhood favorites that are, simply put, bad for you. Below is a list of the worst foods you ate as a kid. Do you know how much crap you ate as a kid? If you grew up in the 80’s or 90’s, it’s likely you were a victim of frozen meals and instant potatoes. The terribly unhealthy for you processed food industry meant your parents could regain a social life by leaving a 16 year-old babysitter to make you dinner. Good news for you for a few reasons: Your parents were paying a hot girl to pay attention to only you… Great for bragging rights You were allowed to stay up late watching MTV/VH1 Kraft Mac & Cheese! Need I say more? So in honor of days past, let’s take a trip down memory lane (I assume/pray you don’t eat these terribly unhealthy foods anymore…) and check out the worst…

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1R Contributor Spotlight: Jay DeMayo

An exclusive interview with University of Richmond Strength and Conditioning Coach, Jay DeMayo. Jay DeMayo has been a 1R staple since day one, providing articles on everything from the ever popular Back to the Basics Series, to the 100 Rep Challenge. A former college soccer player, Jay has been working as the Head Basketball Strength Coach at the University of Richmond since 2005 where he’s worked with numerous professional athletes including Tim Hightower, Lawrence Sidbury, and Justin Harper. We caught up with Jay to discuss strength training, freak athletes, and adjusting to athletics at the college level. 1. What’s the one thing seemingly all freshmen don’t understand/need to learn to compete at the next level? This is probably a two part answer. The first is, even though you think you know how to work hard, you really don’t. Young athletes have a gear they have not yet reached, and during…

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Are You Working Out Or Warming Up?

Are you training hard enough to improve your athletic performance? Answer these four questions and you’ll be on the right track. I get new athletes every year. And each time they step thru my door, they are ready to conquer the world and show me how “hard they work” and “how intense their workouts are”. Then we go thru the first workout and they realize that what they thought was a great workout, was a warm-up. They never realized that there is this whole other gear they have and an entirely different level of intensity required to get better. So here is a gut check to see how intense your workouts are and see if you can really say you get the job done. What does it mean to be intense? What does it mean to go hard? When I design my workouts, I have clear goals that I’m looking…

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Activate Your CNS For Peak Performance

Warming up your Central Nervous System prior to working out will help you maximize your power, speed, and performance. Want in on a little secret? Every great workout begins with a great warm-up. Just as you would warm-up and loosen up your legs prior to a heavy squat workout, or warm-up your chest prior to bench press, the same thought process must go into preparing the Central Nervous System (CNS) before all workouts in a similar capacity. Now that I’ve got your attention, what’s the CNS and why should you care? Basically, the CNS controls all of your motor functions, which means the better prepared your CNS is, the better your workout will be. So how do you warm-up the Central Nervous System? Great question and this article’s got the answers you’re looking for. If you’re trying to maximize your speed and strength on commonly tested exercises like the 40…

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Meal Planning For a Healthy Pre-Game

Don’t erase months of training because of a poor pregame meal. Eat healthily and be prepared with these pieces of advice. Timing, food choice, and portion size are all keys in planning your final meal(s) before competition. While some athletes can stomach just about anything, most will battle pregame jitters. Knowing that, here are some general principles for fueling your body, without disrupting your stomach, when it’s time to perform. This might sound crazy, but on game day it usually takes your body extra time to digest meals. Thus, you should plan to eat your final, full, pre-game meal about 4 hours prior to competition. This doesn’t mean you can’t continue to snack lightly, but other than liquids, you should try to stop all food intake 60-90 min prior to competing. If you have any issues with dairy or lactose intolerance, pre-game isn’t the time to chance it or experiment,…

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The Importance of Post-Workout Nutrition

Building muscle and improving your athletic performance starts with your post-workout nutrition. If getting the most out of your workout is important to you, then putting the most into the workout should be equally as important. In my last article, “Run before you lift, or lift before you run”, I covered the topic of exercise order and more importantly its role in burning fat. Since the order in which you place exercises is important, so too are the meals that surround your training, espeically if you’re an athlete. The post-activity (workout, practice, or competition) meal sets up the success or failure of the next workout. Have you ever had a practice or workout at night, then had to turn around the next morning and practice or workout again? If you didn’t take care of your post-workout nutrition properly I guarantee you the following morning’s workout wasn’t very good. If you’re…

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09

Nov 2017

Move Like an Athlete

Understanding locomotion is the foundation for better athleticism. At the heart of every athletic competition lies the most fundamental of human activities: locomotion. Locomotion is cyclical movement with the purpose of transporting oneself from point A to point B. Sometimes this alone is an athletic competition, like in track, while in other sports it’s a critical element to performing at the highest level. Those who can’t be caught, can’t be tackled/blocked/tagged/defended, and will in all likelihood be the superior athlete. There is plenty of literature out there regarding the best drills to help you cut faster, sprint quicker, and run longer, but you’ll rarely see locomotion presented in a progressive and organized fashion. Which is why this article doesn’t discuss running technique, but rather general locomotion, and a foundation for all the movement patterns possible. First, let’s discuss the components of locomotion. All of human action is comprised of four…

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08

Nov 2017

The Best Kettlebell Abs Exercises

Use these kettlebell abs exercises to take your core strength to the next level. Kettlebells are an awesome tool for true core training. Besides making you look like the absolute man on the beach, a strong core is critical to athletes who want to perform at peak levels and stay healthy, for all athletic movements (running, jumping, cutting, etc) start with your core. Unfortunately many people think of spinal flexion and extension when it comes to “core training,”’ but these types of exercises (like crunches, weighted situps, etc) will neither help stabilize your core, nor help you reach your full potential. So what’s the answer? The kettlebell core exercises that I’m about to show you. The great thing about kettlebells is that there are a ton of different exercises to help improve core stability, strength, and function. In particular though, the exercises below cover anti-extension, anti-rotation, hip flexion with a…

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07

Nov 2017

Developing Athletic Abs

These three abdominal and core exercises laugh at the situps you’re currently doing. I’m sure that everyone has seen a commercial for how to get perfect Six-Pack Abdominals. But from an athletic standpoint, what does it mean to have a strong core? I have worked with athletes that were super lean and had great looking abdominals but still had lower back issues. On the flip side, I’ve worked with athletes that didn’t look like much but could do any exercise that I asked them to do for days on end. So what is the difference between the two? In order to answer that question, you have to realize that the core of the body facilitates the kinetic chain. For example, some football players can bench press 340lbs and squat 500lbs but still can’t seem to maintain his blocking position on the offensive line. Why is that? Usually it’s because he…

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Fat Loss Planning Pt. 4:  Losing the Last Five Pounds

The final touches for meeting your weight loss goals. In Pt.1, Pt.2, and Pt.3, we discussed the core elements of losing weight. Having nailed down the basics, it’s time to think about the small factors that will push your fat loss to meet your target body composition. Fine-Tuning The beginning of a weight loss program is the easiest. The process is new, you’re excited, and the weight seems to fly off. Then after a month or two, things slow down, real life gets in the way, and gaining weight (or just eating normally) starts sounding like a great idea. Here are some tricks to make sure you stay on-track when the going gets tough. Supplements Protein powders are the perfect crutch for those times when cooking isn’t an option. A few scoops of whey protein mixed with water can give you almost the same calories and macronutrients as a grilled chicken…

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06

Nov 2017

Foam Rolling to Faster Recovery

Using a foam roller before and after workouts will help you alleviate soreness and get back to 100%. Everyone knows that recovery is a crucial component to increasing performance and decreasing the risk of injury. In order to minimize your recovery time, those who train consistently should get proper rest between training sessions, eat properly, and get enough sleep on a nightly basis. However, sometimes those methods aren’t enough to reduce soreness and get you back to 100%. I know because I’ve been there and my athletes have been there… But this is where your new best friend, the foam roller, comes into play! Foam rollers might look like glorified pool noodles, but they’re an inexpensive, effective, and easy way to speed up the recovery process. How does foam rolling work? The demands of training can often cause large amounts of scar tissue and soft tissue adhesions (commonly referred to…

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05

Nov 2017

Workout Myths Exposed: Vol. 2

Here are three more training techniques that do absolutely nothing to help you gain strength, build muscle, or improve your athletic performance. In the first volume of this series we discussed three training mistakes happening at gyms across the country. I’d, however, be flat out lying to you if I said those are the only three I see on a daily basis. Thus, in an effort to set the record straight here are three more myths that need to be exposed. We’re all, at one time or another, guilty of doing one or more of these, so please read on, help spread the word, and let’s set the record straight once and for all. Mistake #4: Copious Volumes of Long Distance Running It seems when an athlete (or even your general fitness enthusiast) seeks advice for conditioning, he or she usually hears something like: “Let’s see, ummm….just go on a…

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Critical Component Series – The Dynamic Warm-Up

Include a dynamic warm-up into your training routine to ensure you are properly preparing your body for battle. In this 6-part series, I will briefly explain the essential pieces that comprise a complete strength and conditioning program for MMA and other combat athletes. The six components are as follows: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Energy System Development Regeneration Time While we may not include all six components into every session, these represent the foundation of the 8 to 10 week camps I do with everyone from Dominick Cruz to Phil Davis. First is the dynamic warm-up. There’s some controversy regarding whether or not a dynamic warm-up is really necessary for clients and athletes. And while I agree a 30 minute “warm-up” is probably overkill, and a 2 minute pedal on the recumbent bike is a waste of time, I am in favor of warm ups…

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