Showing posts with label 1.m.r Baseball Basketball Bench press Bodybuilding Chris bryant Compete Deadlift Diet Fitness Football Frank sepe Goal Health Ifbb Ironman Men's health Mike o'hearn Motivation Muscle & fitness. Show all posts
Showing posts with label 1.m.r Baseball Basketball Bench press Bodybuilding Chris bryant Compete Deadlift Diet Fitness Football Frank sepe Goal Health Ifbb Ironman Men's health Mike o'hearn Motivation Muscle & fitness. Show all posts
Rutgers Scarlet Knights Football 2019 Off-Season Strength and Conditioning Highlights
How To Utilize A Cheat Meal
Posted by Team Beast
In this article, IFBB Pro Men’s Physique
competitor and Olympian Brandon Hendrickson talks about how to properly
utilize a cheat meal. Far too many people go to the extreme when they
are told to use a cheat meal in their nutrition and wind up blowing
their calories out of the water to the extent that it messes up their
entire week during their prep or diet. The key is to use a cheat meal to your advantage from a mental health
point of view. When you diet consistently, you may find your cravings
are increased and it can mess with your head – some eventually give in
to the temptations and go on a full out binge for an entire day or even
multiple. A cheat meal is a great way to eat some food you wouldn’t
normally find on your diet and curbing those temptations so you can stay
on track with your other meals. What Does Brandon Think? A cheat meal or re-feed is an increase in caloric intake typically
outside of your diet that usually consists of a high volume of carbs
like burgers or pizza, etc. A lot of people think a cheat “meal” is a cheat “day.” A cheat meal
should not last for more than one meal. Usually, cheat meals are once a
week. In my off-season, I am allowed two cheat meals each week
surrounded by lagging muscle groups like back or legs. A cheat meal
should be considered a “treat” meal in that it should only be eaten
once, maybe twice a week outside of your diet to give your body a reset
and a mental break from dieting.
Want Popeye forearms? Team Beast athlete Rob Riches gives you the routine to get there! [Video below] Team BEAST athlete Rob Riches presents a forearms focused workout to have them grow like Popeye! Every time I hear people speak about their training goals and focus on muscle groups, it’s usually a mixture of abdominals, chest, or arms. Few times have I heard anyone say “I want to have great forearms." Similar to calves and the upper legs, they are typically an afterthought for training. Sure, having well-defined biceps and triceps is always an aesthetic goal. But balance and symmetry go well beyond just the upper arm. Having strong and powerful forearm muscles make your whole arm look better. They also mean greater grip strength, allowing you to lift more, especially with the back. In this article I devote to some of my favorite and most beneficial forearm exercises. Like all the past workouts, I begin with a specific stretch and mobility warm up routine.
If you watched other videos within this series, you’ll know I set aside at least 10 minutes to mobilize the joints and warm up the muscles. This prepares them for the workout ahead, and the forearms are no different. I roll out the forearm over a barbell, which acts much like a self-myofascial release of all the muscle fibers. By rolling my forearm across the barbell as I rotate it with my other hand, I apply pressure downwards. I slowly flex and extend at the wrist and rotate the arm slightly to the left and right. The next movement really allows you to get deep into the fiber. Kneel in front of a bench with a massage ball under the forearm and a smash ball on top of the arm, and apply pressure downwards. Focus on passing the forearm back and forth in a slow and smooth fashion. The following movements involve a resistance band. One end loops around a fixed pole and the open end hooks around your elbow. Walk away from the fixed end to create tension in the band. Then plant your hand down on the floor with the knee of the same side resting on the floor. Keep the arm straight, then slowly tilt forward to feel a stretch at the wrist. Then, keeping in the same position on the floor, move the band down to your wrist and turn around. With the palm of the hand planted into the floor, tilt forwards until you feel a stretch within the wrist. You’ll see in the video, I used the massage ball to roll out the muscles in the hand by planting my hand on the floor with the ball underneath it. With an open palm, I apply pressure downwards as I move my hand over the ball. This is great for opening up the wrists.
Like other training programs within this Beast Series, I used supersets. This helps reduce overall workout time, but also helps keep blood volume high within a particular region. It also keeps oxygen-rich blood present in the muscles, and helps shuttle away toxins that are a byproduct from intense training. This is especially beneficial for a forearm-focused routine. These muscles typically respond best to higher volume and intensity. If growth is your goal here, overall weight is important. But perhaps not as much as keeping tension high by super-setting complimentary movements back and forth.
SUPERSET #1: SEATED BARBELL CURLS and PRONATED EZ-BAR CURLS
3 SETS TOTAL. 15-20 REPS PER EXERCISE.
If the barbell curl is the king of bicep training, then seated barbell wrist curls take the title for the best forearm exercise. This movement allows you to move the most amount of weight for any given forearm exercise. It also works the larger muscles within the forearm. Sit on a bench in a tripod position: hips pushed back and leaning forwards so the shoulders are above the knees. With your forearms resting along the bench with the wrists just off the edge, pick up a barbell with an underhand grip. Your hands should be about 6 inches apart. I find this particular exercise requires a little more finesse than most to really feel the forearm muscles get worked. As you lower the barbell down, extend at the wrists so the knuckles start to point towards the floor. Open up your grip so the barbell rolls to the ends of your fingers. Stretch the forearms, and then close up your fingers, allowing the barbell to roll back into the palm of your grip. Flex at the wrists and curl up your hands as high as you can, contacting the forearms as you do so. If you’ve ever changed your grip from supinated (underhand) to pronated (overhand) during curls, you’ll no doubt feel the focus shift from your biceps to a little lower down. This is the brachialis muscle and it protrudes from beneath the biceps into the upper region of the forearm. It's not a direct forearm muscle, but does help contribute much of the forearm movement, especially when the elbow is flexed. Perform using either a standard straight barbell or the EZ-Bar. With the EZ-Bar you lessen the strain at the wrist and feel it more intensely within the forearms. Keep your grip no more than shoulder-width apart. Try to keep elbows tucked by the side of your body. As you raise the bar up, your elbows should remain fixed at the side. You should also keep your wrists straight. This ensures that the majority of the work is done by the brachialis muscle. Focus on a full range of motion. Lift the bar to mid-chest height, and lower it all the way down to your thighs to work the muscles through a fuller range of motion.
SUPERSET #2: SEATED PRONATED DUMBBELL WRIST CURL and PLATE EXTENSIONS
3 SETS TOTAL. 15-20 REPS PER EXERCISE.
These next two movements primarily focus on flexing the wrist. This helps strengthen and develop the forearms. We begin with pronated dumbbell wrist curls. I find these are best done with each arm separately, and the forearm rested across something that is mid-torso high. This is a relatively small muscle not used to working with heavy weight. So, start with a light dumbbell (5-12 lbs should be adequate). In much the same way you performed the seated barbell wrist curls, the movement is reversed. All the movement originates at the wrist, with each repetition performed at a smooth and controlled cadence. If reaching the 15-20 rep mark on each arm feels too much at first, perform 10 on each arm, and then repeat.For this next movement, I wanted to mimic that of the old-school Wrist and Forearm Developer. It consisted of a handle with a cable attached at the center and a weight at the bottom. You rotated the bar at arms length, pulling the weight up and lowering it. Given that the majority of gyms don’t offer this great piece of training equipment, I wanted to show something that mirrored the same movement. Pick up a weight plate, ideally one that has holes around the edges so you can grip it better. Hold it at arms length a few inches away from your thighs. Refrain from flexing the elbows as you flex at the wrists to curl up the plate. Your arms should remain fixed. The goal here is 15-20 repetitions of slow and controlled plate lifts. Another alternative for this exercise is performing it on a low-cable pulley with a short length handle that ideally rotates back and forth. Stand back with your arms extended straight and parallel to the floor. Repeat the same flexing at the wrist to lift the weight up and down.
The final superset looks somewhat similar to the first two movements. But it actually works the muscles in a slightly different way. First up is the single-arm cable curl using a pronated (overhand) grip. By performing this exercise one arm at a time, you stand at an angle so your arm crosses your body. This shifts the emphasis on the muscles involved. Although a subtle change, you’ll certainly feel the difference. Remember to keep the wrist locked out straight, and raise the handle as high as you can until just before the elbow begins to pull forward. There is also an added benefit of working with cables. There is often much less of a sticking point than with free weights as the stacked-weight pulley system. This means tension is kept consistent throughout the full range of motion.The final exercise of this routine is a standing version of the first exercise. But with the barbell behind the body and arms kept straight, allowing for a full flexion and extension at the wrists. With gravity now working constantly against you, work with a lighter weight to get the optimal muscular contraction within each rep. Allow the barbell to roll down palm to the fingertips, before closing it back up and flexing at the wrist to curl the bar upwards.Forearms are a muscle group I’ll often focus on within one workout, and often during an active recovery where I’m giving my larger muscle groups a day off. I find they also pair well with either a back or arm workout, providing that you allow for enough time to commit to all the movements within this routine.
Lamar Jackson's first possession as a professional
football player was uneventful. The former Heisman winner didn't throw a
single pass and attempted two runs.
But once the Baltimore...
Selected for the 2018 Hall of Fame class, Baltimore
Ravens linebacker Ray Lewis is of course in attendance at this year's
Hall of Fame Game.
With that said,...
Julien Lopez is a 2019, 5' 9", 150 lb middle infielder who attends Northern Burlington County Regional High School in Columbus, NJ. in the summer and fall travel seasons, Julien plays for A's Nation New Jersey. His exit velocity off the bat has been recorded at 87 mph, and his arm speed at 84 mph. He holds a 4.0 GPA. His 60-yard dash was timed at 6.9 seconds.[Video Below]
Julien was named to the WWBA 15U All-Tournament team in July of 2016.
You can contact Julien at:
JulienLopez90@gmail.com
(609) 346-1317
You can contact his travel coach, Brian Maglione at:
BCMags21@yahoo.com
(609) 841-2444 Presented on US Sports Net By CoachTube Baseball!
This course features our general infield drills. What is different from us than the rest of all the drills online is that we really believe in the progressive order drills should go in. Drills, like teaching, is meant to build off of prior and previous knowledge. In this course you will have the foundational and fundamental set of 18 Drills to Build Your Infield.
You’ve heard us say it, and we’re going to keep saying it: fitness isn’t just a buzzword here at BPI Sports, it’s a lifestyle. From the athletes we recruit to the employees we hire, there’s one thing we all have in common – we’re passionate about our health, our supplements and reaching our goals.
Whitney Reid is no exception. He’s the National Sales Director here at BPI Sports, but his career in fitness started long before he earned that title. We sat down to question him about the path that brought him here, and what he learned along the way.
BPI Sports: Where’d you grow up? Whitney: Central Virginia. A small town called Farmville. It’s about 45 minutes west of Richmond.
BPI: How did you get started in fitness? Whitney: Originally it was for sports. My brother and I played all the sports growing up – football, little league baseball, basketball, all of that. My brother is four years older than me, so I grew up watching him. He was my idol, you know? I wanted to be just like him, so I followed him into the gym when I was probably 10 or 11 years old. I continued through high school, but it was just the basics back then – bench press, squats, deadlifts – not really like a bodybuilding-type training program; more just for gaining weight to play football.
BPI: After you stopped playing sports, what kept you in the gym?
Whitney: I was a really skinny kid, but by the time I was in tenth grade, I’d really fallen in love with working out. Training for football was my favorite thing to do. So I started reading the magazines, and you go back to that time period when guys like Mike O’Hearn and Frank Sepe were on the cover of all these magazines and I looked up to athletes, but those were the guys I wanted to look like. You can even trace it back further to He-Man action figures in like the mid-80s. I watched He-Man cartoons and thought, “Wow, I want to look like that.” Back in the late 80s and early 90s, that’s why I loved WWF and the Ultimate Warrior so much. I mean, these guys looked awesome, so that’s what really started it.
BPI: When did you take your fitness to the next level?
Whitney: At first, it actually wasn’t even about appearance. It was about how strong I could get. I didn’t realize at the time that I’d gotten up to like 260 lbs. I was a big dude, and I didn’t do it the right way. I wasn’t eating clean, I had no idea about proper nutrition or anything. Seriously, I’d eat McDonald’s three times a day. I would eat as many calories as possible because I’d always been this hard gainer up until that point. So I would eat, eat, eat, eat and never get over 200 lbs. 205 was my max. Then, all of a sudden, I just started growing, forcing calories, training extremely heavy. I’d gotten to benching over 500 lbs. and I was only 22. I deadlifted 650. My squat was never a lot, at least relatively speaking, but I was still squatting 505. So that’s when I really seriously got into working out. Fast-forward 3 or 4 years and I moved to Richmond where there were a lot of competitive bodybuilders. So that was my first experience as far as working out with these guys who really paid attention to details, nutrition and really sculpted their bodies. They weren’t just focused on getting big and strong. These guys were strong, but it wasn’t the same thing. Back then my arms were 22 inches around, but it just looked like a big blob. So I started training with these guys, and one of them ended up being my roommate for some time, and that’s when I really fell in love with bodybuilding. I wanted to be involved somehow, I just didn’t know where I fit in.
BPI: How did you end up turning fitness into a career? Whitney: My roommate at the time was Chris Bryant and he’s an IFBB Pro. He was training for his pro card back then, so I would diet with him and do the cardio when he would compete at a show. All of a sudden, I started getting in really good shape, and I didn’t know that I looked like that. I was always just big. Even when I was 200 lbs. I was lean, but I wasn’t super muscular and ripped. So that became extremely addictive. I would see the changes, and I could manipulate things and look a certain way, and I was like, “This is fascinating!” So I wanted to see how far I could push that. This was in 2006 when Chris won the USAs, I basically trained and dieted as if I was gonna do the show. So I show up at the show and I’m shredded. I’m like 210 lbs. and I was in the best shape I’d ever been in in my life. That’s when one of the guys from the magazines, it was Muscular Development, said “Hey let’s take some test photos.” That weekend the owner of the magazine offered to fly me to LA and put me on the cover. So that was my way of getting into the industry. Then after that, I took that magazine cover, and I mailed it to every other publication. This is 2007, 2008, so this is right before social media got huge. So I took that magazine cover, and I mailed it to Muscle & Fitness, IronMan, Men’s Health… every magazine I could think of. And one by one they started contacting me. Within a year and a half, I’d had a cover for every magazine on news shelves.
BPI: What advice would you give anyone trying to get into the industry? Whitney: Honestly, it’s all about networking. That’s what I realized back then. You could be on all these magazines and have all these shoots, and be popular in that world, but unless you make those connections and you meet people, and you build relationships – real relationships – it really doesn’t get you anywhere. I think in the next couple years, you’re gonna find out that most of these people on Instagram or social that have a half a million followers, they don’t have much actual value. If your content has no substance and you can’t mobilize your following, you don’t really have much, and you put a lot of work into that for nothing.
BPI: What’s the secret to success? Whitney: If you really want something, you have to be willing to do whatever it takes to get you there. My life happened because I loved working out, I wanted to be in this industry and I just figured out a way. I used to have a book I would write in. “Next year, by this time, I’m going to do this, or that.” I look back at that book and I’d actually done everything that I said, so it’s kind of strange how you can speak that stuff into existence.
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