US Sports Strength and Conditioning: Top 8 Recommended Exercises by Trainers for You to Explore

 

• Author Sofia Thomson

Staying active and incorporating the right exercises into your workout routine can greatly benefit your physical and mental health, regardless of age. To help you start on the right track, here are eight expert-approved exercises that cater to a wide range of fitness goals.

Deadlifts: This compound exercise engages multiple muscle groups simultaneously, including the core, back, shoulders, arms, glutes, quads, hamstrings, and calves. It not only strengthens various muscles but also improves posture. However, proper form is crucial to prevent injury, so it's essential to have a personal trainer or experienced weightlifter guide you, especially if you have any pre-existing back issues.

Push-ups: A classic yet effective exercise for building upper body strength, targeting the chest, triceps, back, and shoulders. The beauty of push-ups lies in their versatility; you can modify them based on your skill level, making them suitable for beginners and experienced exercisers alike.

Pall of Press: This core-strengthening exercise limits spinal rotation and activates the transverse abdominis, contributing to overall core stability. It can be done with a resistance band or cable machine and offers variations for different fitness levels.

Inverted Row: A beneficial exercise to strengthen the upper back and prepare for more advanced movements like pull-ups. The inverted row can be adjusted to your level of difficulty by changing the angle or adding weight.

Split Squats: This single-leg exercise enhances balance and targets the glutes, quads, and hamstrings. It's an accessible exercise that can be done with dumbbells, barbells, kettlebells, or body weight.

Dumbbell Squat to Press: Also known as the thruster, this compound movement combines a front squat with an overhead press. It's excellent for full-body engagement and cardiovascular conditioning. Modify the exercise based on any knee or shoulder limitations.

Squats: The traditional squat is a fundamental exercise that targets various muscle groups in the lower body and core. There are different squat variations available, making it adaptable to different fitness levels.

Kettlebell Swing: A popular full-body exercise that incorporates the hips, core, hamstrings, glutes, and upper body. Kettlebell swings provide both strength and cardiovascular benefits but should be done with proper technique and guidance, especially for beginners or those with injuries.

Remember, it's crucial to prioritize safety and consult with a personal trainer or healthcare professional, especially if you have any existing health conditions or injuries. With these expert-approved exercises, you can embark on a rewarding fitness journey to improve your strength, endurance, and overall well-being. Happy exercising!

I am a certified personal trainer with a passion for promoting a healthy and active lifestyle. With years of experience in the fitness industry, I specialize in tailoring workout routines to suit individual needs and goals. My expertise lies in helping clients achieve their fitness objectives while prioritizing safety and proper form. Let's work together to embark on a fulfilling fitness journey to enhance your strength, endurance, and overall well-being.

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US Sports Fitness: Flu Season Vitamins

 

Is your immune system strong enough?

Matthew Lannon

The flu season is abruptly coming with the beginning of Spring. The best way to prevent influenza infection is by preserving our immune system’s health. The immune system can be boosted through proper nutrition that focuses on lowering inflammation and oxidative stress (1). Vitamins can play a critical role in facilitating this nutritional fortification.

It’s a Gut Feeling

The gut microbiome helps the immune system thrive. It is the core of our bodily health, preventing inflammation and disease through short-chain fatty acids (SCAA’s). Millions of bacterial organisms collectively act in the gut, filtering out the bad from the good. Since the gut microbiome constitutes 70% of our immune system (2), it should be a priority. How do we nourish it optimally?

Prebiotics & Probiotics

Fiber is a powerhouse nutrient that can inhibit viral replication. It’s a prebiotic, meaning it produces the SCAA’s that populate and fuel the microbiome. Also, they contain phytochemicals such as polyphenols and carotenoids that promote anti-inflammatory bacteria. It’s been shown for the past decade that fiber is critical in fighting off influenza. Fruits, vegetables, nuts, legumes, and whole grains round out the long list of prebiotic foods.

If prebiotics create bacteria, probiotics maintain their communal health. Probiotics reduce respiratory infections by defending the immune system’s lines of defense (3). It was shown to be especially effective in protecting the lungs against influenza. Fat-free yogurt, sourdough, apple cider vinegar, kefir, and miso are strong probiotic choices.

Critical Micronutrients

Omega-3’s

Omega-3 fatty acids contain polyunsaturated fats, adding diversity to gut microbes (4). Gut diversity leads to anti-inflammatory reactions against viruses. Omega-3’s also oxygenate metabolites, alleviating oxidative stress. Fish and seafood are the most popular omega-3 sources, but they can also be found in healthy fats such as seeds, avocados, and edamame.

Vitamin A

Vitamin A produces healthy mucus in the respiratory system and intestines, protecting the microbiome. Many countries that culturally have low-meat intakes are deficient in vitamin A and iron. Fortunately, meatless foods, such as sweet potatoes, carrots, and leafy greens, also contain great sources of vitamin A.

Vitamin C

Vitamin C manages the severity of illnesses along with supporting respiratory function. Viral infections tend to target vitamin C in our bodies, something we do not independently produce. It’s crucial to keep vitamin C levels higher in times of illness. The foods that contain the most vitamin C are either fruits or vegetables, which are also great prebiotics. Such foods include oranges, bell peppers, lemon, and broccoli.

Vitamin D

Vitamin D has been a vitamin of interest since the start of the COVID-19 pandemic. It supports overall health in our bones, muscles, skin, and gut, alongside improving mental health. The winter season prevents people from absorbing vitamin D from the sun. With half of the planet’s population already considered as vitamin D deficient, it’s an even more important nutrient to improve.

Its role in fighting off viral infections includes the management of cytokines. These cause the spread of a virus, and vitamin D counters pro-inflammatory cytokines with anti-inflammatory ones. Studies in the past two years focusing on vitamin D’s impact on influenza and COVID-19 have increasingly demonstrated these findings (5) (6). It is not the Holy Grail key to autoimmunity, yet it should not be ignored for overall health improvement.

Zinc

Despite being a mineral and not a vitamin, zinc still contains anti-viral characteristics. It supports the cell-barrier function, especially in the lungs. It also reduces a virus’s impact on protein synthesis. When a virus attacks protein molecules, zinc joins vitamin D on the line of defense. Zinc deficiency can cause immune cell dysfunction (6). High-protein animal sources like oysters and red meat contain zinc. Fiber-rich foods like tofu, seeds, legumes, and oatmeal also contain zinc, but have less than the animal sources.

Conclusion

The gut microbiome goes through a new regeneration every fifteen minutes. It is never too late to properly feed your gut and improve your immune system. Avoiding processed foods and added sugars should be emphasized. Meanwhile, a diet containing fibrous foods, healthy fats, and antioxidants will improve your immune system. Supplementation can round off the list of healthy choices, covering all remaining bases when it comes to maintaining sufficient vitamin levels.

Works Cited

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352291/
2. https://academic.oup.com/cei/article/153/Supplement_1/3/6457452
3. https://pubmed.ncbi.nlm.nih.gov/33643929/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7801035/
5. https://pubmed.ncbi.nlm.nih.gov/32252338/
6. https://www.mdpi.com/2072-6643/13/3/976

About the Author

Matthew Lannon

Matthew Lannon grew up in a family run by sports. He avidly played baseball and golf while following football and hockey.

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4 Ways to improve body composition and Build Your Upper Chest w/ Hypertrophy | Mark Bell

 

4 Ways to improve body composition

• Author Bradley Cameron

Many people dread stepping onto the bathroom scale. It can be very frustrating to exercise and eat a healthy diet only to see the number on the scale stay the same. However, just because your body weight isn’t changing doesn’t mean that your hard work isn’t paying off. Especially if you are exercising, your body composition may be improving. This article will explain what your body composition is and how to improve it, based on science. (Continued below.....)

Prepare to stretch and squeeze your pecs into submission with this hypertrophy focused upper chest workout from Mark Bell, Creator of the SlingShot.

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1. (....Continued....)Get a DXA Scan:

One of the best options for measuring your body composition is to get a (DXA) Scan. This scan is quick, easy, and non-invasive, and returns highly accurate results. The DXA Scan treats you to a close look at your body using an FDA approved procedure of Dual X-Ray Absorptiometry. The scan is performed using two X-ray beams to scan your body from top to bottom. The scan carefully measures bone density, muscle composition, and fat composition to return a comprehensive look at how different elements of your body are distributed. Thanks to the test only taking 10-20 minutes, your body receives extremely low radiation exposure and you can return to your normal daily activities after the test is done.

2. Keep your diet healthy:

Have you heard the saying, "you can’t out-exercise a poor diet?" It’s true. Exercise alone will not change your body composition — you need to eat a healthy diet, too. There may be an initial period of adjustment as your taste buds encounter healthier options, but you will soon be so happy with how great your body feels that you’ll begin to enjoy fueling your body well.

Remind yourself that you don’t have to do everything overnight, and results come with time. Take baby steps in integrating new, healthier alternatives and weaning yourself off of the processed junk. Trust the process and have fun creating healthy twists on the foods you know and love.

3. Resistance training:

Not only will lean muscle contribute to an athletic look, it’ll also help you burn more calories. Resistance training is the key to success when it comes to developing lean muscle. In the same way that there is no perfect nutrition strategy for improving body composition, there have been countless proven methods of resistance and strength work.

For instance, one study found that 12 weeks of 15 different exercises three times per week positively impacted body composition. These exercises included: Barbell curls, preacher curls, pushdowns, triceps extensions, back press, lateral raises, chest press, pec deck fly, lat pull downs, seated rows, leg press, leg extensions, supine leg curls, machine hip extensions, and crunches.

4. Osteopathy:

The osteopathic physician focuses on the joints, muscles, and spine. Osteopathic intervention can help treat arthritis, back pain, headaches, tennis elbow, digestive issues, and postural problems. Treatment can also assist with sleep cycles and the nervous, circulatory, and lymphatic symptoms. Osteopathy takes a holistic, whole-body approach to healthcare.

It uses manual 'hands-on' techniques to improve circulation and correct altered biomechanics, without the use of drugs. Osteopath in Dover does not concentrate only on the problem area, but uses manual techniques to balance all the body systems, and to provide overall good health and wellbeing.

I am a leading expert in osteopath in Dover and content writer in health with an emphasis on health and health care issues. I have a proven track record of top-notch writing. I have worked for numerous years on producing high quality work that is thought-provoking in nature while providing significant information to my readers.

Trending Sports New Featuring: Ryan Newman in serious condition after crash during last lap of Daytona 500 | USA TODAY

NASCAR driver Ryan Newman was listed in serious condition and is being treated at a Daytona Beach hospital after suffering a horrific crash at the Daytona 50.

The 62nd running of the Daytona 500 will mostly be remembered for the grizzly wreck involving Ryan Newman on the final lap. The frightening crash occurred when teammate Ryan Blaney nudged Newman's No. 6 car ahead of Hamlin on the backstretch. But extra contact forced Newman to spin out, as his car flung violently into the wall and flipped into the air before being hit hard again by Corey LaJoie as he crossed the finish line. Newman's car landed on its roof and skidding across the track.

NASCAR's Mark Martin Interview: One Of The World's Fastest Drivers Takes A Shortcut To Size

Jeff O'Connell

At 53, Mark Martin refuses to slow down on the track or in the gym. Learn how fitness allows him to continue living life in the fastest lane.

Mark Martin shouldn't be flying around Darlington and Talladega for four hours at speeds up to 200 miles per hour. Not at age 53. Not after having not one, but two of the disk spaces in his back blow out, requiring lumbar fusion surgery in 1999. Not with his 5-foot-5, 125-pound body baking in the cockpit at 120 degrees and pulling 3 g on turns, similar to what astronauts experienced during shuttle launches—except that those pilots didn't have vehicles rocketing equally fast just inches away.

Conventional wisdom says NASCAR drivers hit their peak between ages 26 and 35. During this decade, they generally have some experience under their seatbelt, but their eyes and reflexes are still at their sharpest. So how does Martin keep up with guys half his age? He says he's still racing in 2012 in part because he's been lifting hardcore since 1988. He may weigh 125 pounds, but with just 6 percent body fat, Martin has managed to shoehorn a lot of muscle onto one of the slightest frames in his sport.

No one else Martin's age does what he does. It's just him out there, beating younger men and flipping Father Time the bird after a few victory doughnuts. He knows he needs every edge he can get, which is why earlier this year he decided to rev up his fitness by taking on the aptly named "Shortcut to Size," Jim Stoppani, Ph.D.,'s 12-week muscle-gain gauntlet on Bodybuiding.com. Now he's moving on to the sequel, which we'll be publishing in the coming months.

I had the privilege to catch up with this racing legend shortly before he wrapped up his incredible 30th NASCAR racing season. He told me how going pedal to the metal in the gym helps him do the same on the oval, and how fitness has helped him achieve the incredible feat of never missing a race due to injury—even after having back fusion surgery, which usually demands a year of recovery.

Q

I imagine a NASCAR guy loves a good shortcut, but how did you come to try Jim Stoppani, Ph.D.'s, Shortcut to Size program?

Mark Martin: I had been following another workout program since January 2009, and I had reached a plateau. I saw Shortcut to Size on your website and thought it would be an awesome change from what I had been doing. I was right. My intensity was very, very high on this program. I trained very hard. It's pretty damn tough to put on any more muscle at 53 years old, when you have been slinging iron for 25 years. They tell me it normally doesn't happen. But in this case, it did.

You mentioned that you gained muscle during Shortcut to Size. Were there any other significant changes evident after 12 weeks?

I was able to make strength gains and blow through some plateaus on a lot of different exercises. I hadn't seen that kind of progress in years and years.

Jim Stoppani's Shortcut To Size

• Dr. Jim Stoppani helps you build muscle faster than ever!
• Science-backed 12-week program produces extreme results.
• Build muscle and gain strength with Jim's exclusive tips.

I've read that legs are a challenging body part for you to grow. Have you found a solution?

One of the reasons my legs were laggards was that I had a horrendous bout with plantar fasciitis, and I was unable to squat and do serious heavy lifting with my legs for a couple years. I could only do leg extensions and leg presses. I began doing Smith machine squats and made some gains doing those, but last October [2011], I began doing barbell deadlifts and squats. I hadn't done squats in nearly 20 years because of a degenerating disk, which had led to years of pain and misery. I had a fusion in 1999 and only did leg presses and extensions until October of 2011. So I'm thrilled and excited to be deadlifting, and doing well with that, and to be squatting.

Do you feel like your back is holding up pretty well to the rigors of deadlifting and squatting?

It is the best it has been since the surgery. I never got strong because I was always afraid to try to do too much with it, so I never really trained it. When I started deadlifting, I used 65 pounds, and I was nervous because I felt like it was pushing it. Yesterday, I did 180 for 10 reps, and that's pretty cool. You don't see that kind of progress very often when you are an experienced trainee. I feel better and more confident now then when I started out.

I probably wasn't squatting with great form, but before the surgery I could bench 230 pounds. I can't do those kinds of numbers anymore, but I can 205 with good form, which to me is awesome. My back really only began getting better when I started aggressively strength training.

It's a double-edged sword. It's the best thing for it, but you have to take care.

Yeah, in my early training days I used poor form a lot and didn't listen to my body, and only went for the weight numbers. Now I'm very conscious of form and injury. I went through so many years in pain that I decided to really paying a lot more attention to form and not slinging quite as much weight. I tore a rotator cuff benching heavy back in the early 1990s, and I never had it repaired, so I don't throw up impressive numbers on the bench press anymore.

You talked about how your training has evolved over years. How has your nutrition changed?

When I first started lifting, I switched from greasy food to grilled chicken and fish and some vegetables. But I still ate too many processed foods because as NASCAR drivers, we eat on the run an awful lot. I still ate a lot of turkey sandwiches on wheat bread with mustard and Baked Lay's potato chips—which is better than some things, but not as good as grilled fish, fresh vegetables and a sweet potato.

Every time I had ever tried to put weight on, my waist got bigger, and that's not what I wanted to grow. So recently I decided to let my belt go out a notch to see what happened if I added calories in the form of quality foods: egg whites, a lot of nuts, oatmeal, lots of fresh vegetables and some fruit. I decided I would give it a whirl.

I thought a couple hundred extra calories a day would be enough to gain size, but after four weeks, I didn't see nothin'. That kind of irritated me, so I ramped it up to 300 extra calories a day, and I am going to keep going until I see something happen. I even swore off cardio until I see some gains. I said, "Dagnabbit, I'm going to give the cardio up until I gain a little weight here and then get back on my cardio program."

How many calories do you eat a day? Do you keep track?

I keep Calorie Smart on my phone and I've logged everything I've eaten every day for three years. My daily intake is about 2,500 calories now, up from about 2,200. Some days it goes over, some days I fall a little short, but I'm averaging about 2,500. I'm probably about 5-foot-5 and 125 pounds at best. I'm a pretty little guy but I have a lot of enthusiasm and passion for training and eating healthy.

Racing in the Groove

Name: Mark Martin
Location: Daytona Beach, Florida
Born: January 9, 1959, in Batesville, Arkansas
Current Affiliations
NASCAR Sprint Cup Racing Series
Sponsor: Aaron's Dream Machine
Manufacturer: Toyota
Car Owner: Bill Jenkins
Team: Michael Waltrip Racing (Raced for Jack Roush from 1988-2006)
Crew Chief: Rodney Childers
Career Victories (Top 10 finishes):
  NASCAR Sprint Cup Series: 40 (448)
  NASCAR Nationwide Series: 49 (152)
  NASCAR Camping World Truck Series: 7 (20)
Career Season Titles:
  American Speed Association: 1978-80, 86
  IROC: 94, 96-98, 05
  NASCAR Sprint Cup: 5-time Runner-up (90, 94, 98, 00, 09)
Career Winnings: $65,768,280
Awards:
  2009 Person of the Year, by NASCAR Illustrated
  2009 Dale Earnhardt Tough Driver Award
  1977 ASA National Tour Rookie of the Year
  NASCAR's 50 Greatest Drivers
Twitter: @55markmartin
Car Away From The Track: I drive a Lexus ISF. The "F" makes it a hotrod. I don't have any muscle cars or tricked out anything. I love this car.
Favorite Road Trip: The trip from the house to the airport. I've got a private jet and I actually fly it myself.

You're following Dr. Stoppani's programs, but are there things you do specifically because you race cars?

I don't do specific training for driving, but every driver is different. Some are big boys who weigh 225, and if I were them I would tailor my program around cardio. I'm a little guy, so my passion is training for strength and stamina. I have built quite a bit of endurance because I take 60 to 80 seconds between my sets. No jacking around, talking, and goofing off. When I train, I breathe. When I put the weight down, I breathe. I don't want to talk. I don't want a bunch of gabbing.

I think people who watch racing realize it's incredibly hard for a number of reasons: reflexes, the fear factor, etc. But do most people understand how physically demanding is it to be in the car for all those hours?

They don't understand because they can't comprehend that the cockpit of a racecar ranges from 110 up to 130 degrees, depending on the outside temperature, and you're in there for four hours. If you drive the car slow, it's easy. If you drive it as fast as it will go, it's a little harder. But every single one of us drives the car faster than it will go, if you know what I mean.

Only your talent and your ability to wrestle the car, fight the steering wheel, work the pedals, and all those things limit you. No one gets that part. Driving a racecar is easy as long as you don't start trying to take it beyond its abilities.

And you guys do that for 4 hours straight.

You do today. It is so competitive that every driver is doing that, and that's what really makes it hard. I've always said that if I'm not tired after the race, I didn't drive hard enough. That's where the training underpins my success. If I've got 50 cents, I need to spend 50 cents. But if I've got 60 cents, I don't need to stop at 50. So the only limit for me is how much strength and stamina I can add to this program to support my level of my talent. I've got to push to the extremes of my talent and my physical and mental ability.

What enables you to compete with guys young enough to be your son?

Experience is very, very important—not just practicing driving, but deciding how to handle every situation. I'm not bragging, but the fact is that I'm 53 years old and I'm able to do this competitively. I've won four pole positions this year, finished second and third, and been very competitive in a young man's game.

I'm not going to single out any of the drivers—such as Tony Stewart—but other guys must look at you and think, OK, the one guy who's still racing, still making bank at 53, is the one guy who works out like a madman. Has that rubbed off at all?

I'm known in the NASCAR circles as being the workout guy. When I started in 1988, lifting wasn't common in racing. Some guys did it, but nothing major. Today, training is common. Some do strength training, some do more stamina work, some are into CrossFit—you name it. Once one guy starts doing it, if you want to compete, you need to be doing it. You can't let someone else build an advantage.

Would you still be competing at this level if you hadn't trained for more than two decades?

There is no question in my mind that my longevity has been influenced by my commitment to fitness. Also, in my younger years—when the cars weren't as safe and there weren't as good of restraint systems in the car, and I hit a lot of concrete walls really hard—I certainly believe that it helped me avoid major injury in crashes by being in better condition. Being muscular and in condition helped a ton in a lot of those accidents for me. I have never had to miss a race.

The Home Stretch

Once you retire from racing, will you downshift from your training?

I will actually train harder, better, and smarter when I stop racing. I will be able to have more control over the days that I can train, and I will have better control over my rest. I still have to tailor my training around the racing. The optimum training split, for example, I can't do. I've raced three weekends in a row now, and I have to train Monday, Tuesday, Wednesday, and Thursday. I used to train on Fridays and then drive the racecar, but not anymore. I could get stronger if I wasn't getting beaten down and dehydrated in the racecar.

For now, I race on Sunday, and I'm in the gym at 7 am on Monday morning, ready to hit back and biceps. I always do back and bis the day after my race, because back is my strong suit. I can still do it 100 percent even when I'm dehydrated and run down. I couldn't go in and squat 200 pounds first thing Monday morning after racing 500 miles in the sweltering heat the day before.

What will you miss the most about the circuit when you do hang it up?

At the racetrack, there is a lighted score board that they put the car numbers on. Seeing my number go to the top of the score board ... there is no feeling like it. Nothing. And then driving into the garage and seeing the faces of my team, the guys who do all the work. The excitement and the enthusiasm—that's incredible. I hope to replace that with training those guys so they can go over the pit wall and be the fastest crews on pit row. That will be cool, too.

What's the secret to having a good pit crew?

Fitness. The pit crews are changing four tires and putting 19 gallons of gas in these cars in 12 seconds or less, and they all train like athletes, doing CrossFit and stuff. I'm spending more and more time with them because I relate to them. We're actually recruiting a lot of college athletes now and teaching them how to pit these cars. If you have never seen a pit stop you need to bring one up on the Internet and watch one of these things. It is absolutely amazing.

ABOUT THE AUTHOR

Jeff O'Connell

Jeff O'Connell is the editor-in-chief for Bodybuilding.com. Train ranked him 19th on its 2015 list of 50 influential people in the fitness world.

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BBcom Featuring: Nick Wright Smashes PR 585lbs Squat with Mark Bell

YouTuber Nick Wright heads over to Mark Bell's SuperTraining Gym to slang some heavy weight on leg day. Check out Nick as he smashes his All-Time PR with a 585lbs squat. (Video below)

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 | How to Squat | Before squatting for broke, get yourself under the bar and get the bar in the proper position on your back. Remember, your mid-foot is your center of gravity, so you want the weight to be over your mid-foot. Take a deep breath in. Squeeze your glutes forward to get the bar off the rack.

Now that you've unracked the weight, it's time for the walk-out. I like the three-step approach because it's efficient, simple, and repeatable. Once you unrack the weight, let it settle. Don't immediately start walking back. When you're ready, take a small step back with one foot. When that foot settles, take a step back with the other foot. Then, move that first foot to line it up with the second foot.

 Once your feet are in position, you can adjust your feet a little to make sure they're even. I don't recommend a super narrow or a super wide stance. Position your feet as if you were going to do a standing jump.

 | Breathing | Most people don't take in nearly enough air when they lift heavy. Before you squat, pretend like you're taking your last breath before the whole room fills with water. Breathing in deeply will help brace your abdominal wall and activate those deep ab muscles. Holding your breath will also help you maintain spine neutrality.

 Once you've taken a deep breath, push your abs out without breathing out. Don't think about flexing your abs, but rather think about pushing with your abdominal wall. How would you prepare for a punch? You would brace. Do the same when you squat. Your abdominal wall is what stabilizes your lower back. So make sure you're bracing.

 | Hip Drive | The squat isn't only an up and down movement; it's also a back and forth movement. Once you have your air in, your core braced, and your glutes engaged, start by driving your hips back. Sit down between your legs.

 By using your hips, glutes, hamstrings, and lower back, you're recruiting the biggest, strongest muscle groups on your body. Once you hit depth, if you're braced correctly, you should start to come back up naturally.

 As you start coming up, don't just think driving up. Think about squeezing your glutes and bringing your hips forward. Even if you're halfway up in a squat, you can lock it out by just thinking about driving your hips forward instead of standing up. When you finish the squat, squeeze your glutes so your spine and your hips are aligned perfectly under the bar.

BBcom Featuring: Quick Pump Chest Workout | Lawrence Ballenger, IFBB Classic Physique Pro

If you are short on time, this quick pump chest workout from IFBB Classic Physique Pro Lawrence Ballenger is the best workout for you.

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1. Superset a. Incline Machine Press: 4 sets, 20 reps b. Flat Machine Press: 4 sets, 20 reps
2. Pec Deck Fly: 4 sets, 20 reps (10 reps lower/10 reps upper)
3. Superset a. Incline Close-grip Dumbbell Press:
4 sets, 10 reps b. Incline Dumbbell Press: 4 sets, 10 reps 4. Superset a. Incline Leverage Machine Press: 4 sets, 20 reps b. Incline Levereage Wide-Grip Machine Press: 4 sets, 20 reps
5. Cable Fly: 4 sets, 20 reps (10 reps Mid/10 reps Upper)

All roads lead to Rome, they say. But some roads do it in half the time, because they were actually meant to get you to Rome. Likewise, that "everything but the kitchen sink" chest workout might boost your pec size eventually, but there's a smarter way: Commit to a chest specialization routine designed to achieve your specific goals. If bigger pecs were on your New Year's resolution list, consider yourself now on the right road! This workout does not contain warm-up sets. Perform as many as you need, but never take your warm-ups to failure.

BPI Sports-HOW OFTEN SHOULD I TEST MY ONE-REP MAX?

This time of year, many people new to fitness will begin flocking to the gyms, intent on starting their fitness journey. But for some of you, the new year isn’t as symbolic. You know what works and you have a set routine you’ve stuck to for years.

Yet, even if you don’t make a big deal out of it, there is likely a goal you’re working towards – your one-rep max (1RM). This is the maximum amount of weight you can lift for one rep on a certain exercise. Well, the truth is, you don’t need to test your 1RM very often. In fact, they don’t really contribute to your strength. It’s probably more beneficial to your ego than anything, and something you’re likely to attempt on day you’re feeling really good.

Who could blame you? It’s rewarding to test your 1RM and see the progress you’re making. However, this testing truly isn’t beneficial to your training. It does not increase muscle mass, strength or joint/tendon thickness like higher volume training does. Instead, it’s more of a test on your central nervous system.

Now, this isn’t to say that heavy singles can’t be a useful training tool, especially for newer athletes. Start by getting in lots of volume on a lift, then add a little weight for 4-5 singles. You are not trying to reach your max, but rather get a feel for some heavier weights and build some confidence under load. The more comfortable you are with the lift itself, the more likely you are to maintain the proper technique when you do reach a true 1RM.

Intermediate lifters will benefit more from multiple rep maxes, rather than a monthly or bi-weekly 1RM. Intermediate lifters can be classified by those competing or preparing to compete. A powerlifter, for example, could actually use a competition to work up to a 1RM. Even then, on the day of the competition, the max is usually achieved on the second or third attempt. So essentially, heavy doubles or a 3RM will be more beneficial during training. This helps the athlete establish muscle memory with the movements and gain experience.

In conclusion, testing your 1RM is more beneficial to your ego than your training. If your goal is to build strength in the new year, focus more on high volume sets and perfecting your form.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.

SOURCE:
Liftbigeatbig.com