The StrengthCast PowerShow! Tabata Anyone?

 

Obi Obadike, M.S.

Tabata training is one of the most popular forms of high-intensity interval training, aka HIIT. It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may take only 4 minutes to complete a Tabata circuit, but those 4 minutes can push your body to its absolute limit.

Tabata training was born after Japanese scientist Izumi Tabata and his colleagues compared the results of moderate-intensity training and HIIT. They evaluated two groups of speed skaters. The first group trained on ergonomic cycles at moderate intensity for one hour, five days per week, for six weeks. The second group completed 4-minute, high-intensity workouts on ergonomic cycles, four days per week, for six weeks—eight intervals of all-out training and then resting 10 seconds.[1]

The scientists concluded that the athletes who performed high-intensity training saw increases in both aerobic and anaerobic system capacities, while the moderate-intensity group did not improve in anaerobic performance. The Tabata training method was developed by modeling workouts after those done by the second group.

Implementing Tabata

Technically, Tabata workouts should be done with a single movement. So, if you choose a movement like front squats, or thrusters, or burpees, you do it at absolute maximum intensity for 20 seconds, take a 10-second rest, and then begin again. Part of what makes Tabata so difficult is performing 4 minutes of the same movement at kill-yourself intensity. If you're not absolutely toast after those 4 minutes, you didn't go hard enough.

Some people now vary the exercises during a Tabata session. It's also popular to increase or decrease rounds and intensity. Although the variations may not count as Tabata protocol, technically, adding or subtracting rounds or changing movements every other round can be useful. (If you really want an insane full-body workout, try three rounds of Tabata!)

Either way, Tabata burns a lot of calories and provides a killer full-body anaerobic and aerobic workout. It also improves athletic performance, improves glucose metabolism, and acts as an excellent catalyst for fat burning. The excess post-exercise oxygen consumption effect, or EPOC, is off the charts for Tabata training.

If you'd like to add Tabata to your training regimen, I advise doing it twice per week. You can do it more often if you're better trained, need quick results, or have recovered well from the previous workout. Keep reading to learn more......

5 Ways to Help Manage Lower Back Pain and High-Volume Back Workout for Mass | Abel Albonetti Presented on US Sports Net by BBcom

Author Angela Genie

 

Many conditions can lead to lower back pain. Among all the back pains it is the most common one. We suffer from lower back pain at some point in our life. Many issues can cause lower back pain. It can be caused by lifting a heavy object or due to twisting your
back. There are several ways to treat the lower back pain. Before visiting any specialist, you can try some simple methods to manage it.
There are several ways by which you start treating it at home. You can make some healthy habits to prevent it from occurring. Also, you can try some home remedies to alleviate the existing pain. (Continued below....)

 This high-volume back workout targets every muscle in your back. But it's not for the faint of heart. See if you have what it takes to handle this muscle-building back workout from Abel Albonetti. 

► Abel Albonetti's Back Training Training Program: https://bbcom.me/2B4YVDE 

► Shop Bodybuilding Signature Supplements: https://bbcom.me/2ZxqAXf

1. (...Continued....)Heat and cold therapy

Applying ice within 48 hours of injury is good for relieving pain. don’t apply ice directly on the skin. Use an ice pad and wrap it with a cloth to apply to the injured area. Ice reduces inflammation and swelling. After 48 hours apply heat therapy. Use a hot water pad to apply heat. Again, don’t apply it directly. Wrap the heat pad with a cloth and apply to the injured area. You can also use a warm cloth to apply heat. Set the iron in low heat and press the cloth. Then use the cloth to apply heat to the injured area. Giving heat to the muscles increase blood flow to the muscles and allow it to relax.

2. Move your body

Don’t spend long hours in bed or in any sitting arrangement. It may seem that sleeping for long hours is helping you to get rid of pain, but it will have a negative effect in the long-run. If you have to sit for long hours, try taking breaks. Move around a little. Try performing activities that require your body to move such as cycling, swimming, etc.

3. Stay strong

A workout can make your muscles strong and thus ease your back pain. Do workouts that are focused on your lower back. Try to stretch your lower back, make it work. Working out will increase the blood flow to the muscles. You can also make your abdominal muscles to work. a strong abdomen will give good support to the back. Also, certain yoga postures can help you to keep your spine aligned. Keeping your spine aligned will give you relief from the discomfort of back pain.

4. Quit smoking

Smoking has its own health-related issues. A recent study has shown that smokers are more likely to suffer from lower back pain compared to non-smokers. Also, smoking increases the risk of having osteoporosis.

5. Work in an ergonomically designed workplace

Your workplace should be designed ergonomically so that you can maximize your productivity and prevent discomfort. Your computer should be kept at a comfortable distance from you so that you don’t need hunch while using it. Your chair should provide enough support to your back. Your feet should touch the floor comfortably while you are sitting. Avoid sitting for too long at a time. Take 5 minutes break at hourly intervals. If you suffer from severe back pain after working for a whole day try some doing some
yoga or try doing stretching exercises.
These are the best ways by which you can manage your back pain. Try out following these 5 simple techniques. You would not need to visit any specialist to treat your back pain.

Want to relieve your back pain at home? You should use a good recliner chair which holds your spine perfectly and relieves your back pain. Recliner Genie shares helpful information about recliner and back pain.

Strength and Conditioning on Us Sports Net Presented by BBcom: Exercises for Resistance Bands

• Author Daniel Cerone

It isn't very often that people have the time to go to gyms and work out. That is why it is important to have something that can substitute all the workouts performed at the gym without ever having to straddle yourself to the ground or fatigue your body out immediately. Performing these exercises on the road or in the office is the best thing you can do when it comes to staying fit. When you do any of the routines, you won't need too much space. They are also easy to store. The stretch band that connects the handles is quite easy to put away and won't tangle. (Continued below.......)

 Did you know that bands can help you build muscle and improve your PRs? Learn how bands can have you training harder and more efficiently than you ever thought possible! 

► Shop Undersun Resistance Bands: https://bbcom.me/2Z7nmZb 

► Jacked at Home: Bodyweight Muscle-Building Workouts: https://bbcom.me/2ZantmQ 

 (continued......) Resistance bands can give you almost all the workouts that machines can provide in one overall package. You can do triceps, biceps as well as chest, shoulders and legs. And whether you're just starting to get in shape or have been a long time exercise buff, there will be resistance bands exercises to suit your need. It's a great tool that allows you to be flexible with your exercises. So what is a resistance band? Well it is a piece of rubber usually, sometimes if you buy more expensive ones, they have handles at either end, though a tough piece of rubber is going to work fine. The resistance band is used for resistance training, where you will look the band under your foot, around a column, around a chair, under a chair, whatever you need to do to make it work. Resistance bands come in different lengths and with different resistances too, if you want a harder workout for example. The great thing with a resistance band is that it offers resistance in both the concentric contractions and the eccentric contraction, which is basically when your muscle is tensed, and is either getting shorter, or longer respectively.
The following is a simple routine that will work the majority of your muscles as groups, along with some isolation exercises that will work specific muscles. Warm up and stretch thoroughly and give it a try:
For the upper body, start by warming up the shoulders with four (4) sets of Overhead Presses, at about 10 repetitions per set. With this movement, form is king. Body stays erect, abdominal muscles tight, and press through smoothly with both arms simultaneously or one arm at a time.
Overhead Press - Step onto the middle of a tube or band. Bring the handles up to the shoulders with palms facing forward and elbows pointed down toward the floor. From this starting position, with spine erect (never leaned forward) and stomach muscles tight, press the handles or band loops straight overhead. Try to keep your hands, elbows and arms perpendicular to your shoulders. After you've performed the recommended 10-12 repetitions, rest for 20-30 seconds and then repeat for a total of four sets. For more resistance, widen your foot spacing or use a thicker band/tube.
Then progress to alternating sets of Chest Presses and Low-Rows. Do four (4) sets of each with enough tension that you can only do about 6-8 repetitions. Do 6-8 reps of Chest Press, rest for as long as it takes to get comfortably into position for the Low Rows, and begin your Low Rows. These combined push/pull combinations are known as "super-sets". After you have performed one set of both exercises, rest for a moment and repeat. Just don't rest too long in between sets. You want to keep your muscles warm once you get them rolling.
Chest Press - Drape the loop of your band or tube over the shoulders and lower it to about the center of the shoulder blade area. With elbows in against the sides of your body, push outwards with palms down and forward. The hands should remain at the same level (parallel to the floor) as you push through to full extension. After you've performed the recommended 6-8 repetitions, move directly into position to do your set of Low Rows. Repeat for a total of four stets. For more resistance, wrap the band/tube around the torso or use a thicker band/tube.
Low Row - While seated on the floor, legs straight out in front of you, loop the middle portion of your band or tube over your feet, allowing it to settle into the indentation of your arch. With your upper body erect, shoulders slightly pushed back (like sticking out your chest) pull back on the handles as far as you can while keeping your arms close to your sides, elbows in. Your grip should be such that your palms are facing each other. After you've performed the recommended 6-8 repetitions, rest for 30 seconds and then get into position to do your next set of Chest Presses. Repeat for a total of four stets. For more resistance, widen your leg separation, or wrap the band/tube around your feet, or use a thicker band/tube.
From there, perform some alternating sets of Triceps Extensions and Biceps Curls. Here again, get in four (4) good sets of 6-8 repetitions each.
Triceps Extension - Step onto the middle of a tube or band. Bring the handles up to the shoulders with palms facing behind you and elbows pointed up toward the ceiling. From this starting position, with spine erect (never leaned forward or backward) and stomach muscles tight, press the handles or band loops straight overhead while keeping the elbows stationary. The upper arm does not move during this exercise, only the forearm portion, pivoting at the elbow. Make sure you keep your elbows in near your head, not allowed to point out to the sides. After you've performed the recommended 6-8 repetitions, move directly into the starting position for Biceps Curls. For more resistance, widen your foot spacing or use a thicker band/tube.
Biceps Curl - Step onto the middle of a tube or band. With feet shoulder width apart, palms facing forward and elbows in tight to the sides of your body, curl the handles up to within a few of inches of your shoulders. In this exercise the upper arms again remain stationary, so you are only allowing the forearms to curl up by pivoting at the elbow. After you've performed the recommended 6-8 repetitions, rest for 30 seconds before getting back into position for your next set of Triceps Extensions. For more resistance, widen your foot spacing or use a thicker band/tube.
Next, do some Band Squats. Stick to the usual four (4) sets of 6-8 repetitions. Focus on form and control here. The upper torso needs to stay erect throughout the entire movement. Squat down until your thighs parallel to the floor. If you are physically able to do so, just squat down as far as you comfortably can. Also, if the bands are too cumbersome, set them aside and perform a standard Body-weight Squat instead.
Band Squats - Step onto the middle of a tube or band. With feet shoulder width apart, bring your handles up to shoulder level, elbows bent and pointed down. Keeping the upper torso erect and abdominals tight, sit straight down as if to sit on a chair, and stop when the upper legs (thighs) are about parallel to the floor, and then stand back up. After you've performed the recommended 6-8 repetitions, rest for 30 seconds and then repeat for a total of four sets. For more resistance use a thicker band/tube.

Finally, finish up your work-out with some Bent-Leg Sit-ups and Alternating Side Planks to strengthen the core. These are free-hand exercises and require no bands or equipment. Do one or two sets of as many repetitions of the sit-ups as you can. Perform the side plank (with perfect form) and hold for 30 to 90 seconds on each side.
No matter what exercise gadgetry or device you decide to go with, the most important thing is for you to have as much savings as possible. Resistance bands, with the affordable prices they come with, are probably the cheapest overall exercise item that you will ever see in the market. Aside from the price itself, just think of how much you are bound to save when you no longer have to get gym memberships since you can perform all of the resistance bands exercises at home or anywhere you go. You also don't have to worry about breakage, since they are quite elastic and have been tested to withstand any kind of impact.

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BBcom Featuring: Full-Body Strength Workout + Texas BBQ Cheat Meal | Celebrity Trainer Ron Boss Everline

Celebrity trainer Ron Boss Everline hits a tough Full-body workout before hitting an Austin-based BBQ restaurants for delicious cheat meal. 
► Shop Cellucor C4 Supplements: https://bbcom.me/2UoqXjT 
► Full-Body Muscle-Building Home Workouts: https://bbcom.me/3f0mFXS

| Ron Boss Everline's Full-Body Strength Workout | 
Warm-Up: 200m Lunges 
1. Kettle Bell Swings 3 sets, 10 reps 
2. Man-Makers: 3 sets, 12 reps 
3. Military Press 3 sets, 10 reps 
4. Kettle Bell Front Squat: 3 sets, 16 reps 
5. Hanging Leg Raise: 3 sets, 15 reps 
6. Wall Sit + Arms: 2 sets, 12 reps

 | Benefits of a Full-Body Workout |
 1. Saves Time: Probably the biggest positive about training your entire body at once is that your gym frequency decreases to around two to three times every seven days. Plus, you'll only be spending an hour in the gym for each session. Build muscle with only 3-4 hours of gym time during a week? You betcha. It's all about the quality of your sessions, not the quantity.\ 
 2. Boost Your Cardiovascular System: Squeezing a solid 2-4 sets per body part into a 60-minute workout session gets your cardiovascular system up to speed in a hurry! 

 | Rules For Full-Body Workouts | 
1. Train Once Every 2-3 Days: 
The beauty of only training with weights every few days is that the days in between full-body workouts can be used to add a few cardio sessions instead of relying on ineffective cardio tacked on at the end of a workout.
 2. Lift Heavy: 
Many athletes who try full-body workouts get trapped into training lighter than they usually would in order to conserve energy for body parts that come later in their routine. The truth is, if you're not training heavy, you're not going to make optimal progress, no matter what program you're on. Keep your weights as heavy as you can. The conserving of energy for the body parts you train at the end of your workout is addressed in point number six. 
 3. Keep Your Workout To An Hour or Less: 
When you're planning your workouts, remember that resistance training affects your natural musclebuilding hormones and adjust accordingly. Lots of big compound exercises will help boost your natural testosterone levels; however, long workouts also boost levels of the catabolic hormone cortisol. Keeping your workouts fairly brief but still intense is ideal for getting the best of both worlds. Sticking to 60 minutes or less is a good rule of thumb.

 | Ron 'Boss' Everline | 
Born and raised in the suburb of Missouri City— right outside of Houston, Texas, Ron “Boss” Everline managed to take small town ideas and transform them into big city dreams. He has made personal fitness and training his life's work. 


 | Who Is A Cellucor Athlete? | 
When you look at a Cellucor athlete, what do you see? An undeniable edge. That X-factor you just can’t explain. No matter how hard you try, you can’t put your finger on ‘that thing’, you just know it’s there. At the highest level, a Cellucor athlete is both aspirational and authentic, combining their extreme athleticism with a desire to help others unlock their own potential. Cellucor athletes are natural born leaders whose purpose is to set the bar, and continue to push themselves and others higher.

BBcom Featuring: How to Train Chest with Resistance Bands | James Grage

This chest workout from James Grage can be done anywhere. He won't be using any machines or free weights, but will instead only use resistance bands. 
► Shop Undersun Resistance Bands: https://bbcom.me/3goGzNE 
► Jacked at Home: Bodyweight Muscle-Building Workouts: https://bbcom.me/2ZDJY5u

| Why Bands, You Ask? | 
Bands offer the unique advantage of being portable, versatile, and dynamic. You can easily transition between exercises to get a killer, full-body workout anytime, anywhere, in a very short amount of time. But aside from their convenience, the dynamic resistance of bands is uniquely excellent at pumping blood into your muscles while you train, making bands the perfect tool for building muscle. "The free motion of the bands is very different," explains Morin. "You get in, you break a sweat, and you get a good pump. That's what I enjoy most about it." You'll definitely get a massive pump with this workout, especially with the way the sets are structured. 

Each exercise is done for 60 seconds with only 30 seconds of rest in between. Since the rest periods are very short, this workout gets intense fast. You'll have just enough time to catch your breath and grab a sip of water. Just don't go too far, because that next exercise will come faster than you think!

 | At Home Resistance Band Chest Exercises | 
1. Single-Arm Resistance Band Press 
2. Single-Arm Resistance Band Fly 
3. Resistance Band Push-Up 
4. Resistance Band Cable Crossover 

Sculpt a lean, muscular body without going to the gym with Undersun Strength Bands. Lose weight, build muscle and gain strength with Undersun Resistance Bands. Each loop resistance band is constructed with a durable seamless design to resist breakage and provide maximum results that you can take anywhere. We want to keep the planet green, and that's why all Undersun Resistance Bands are made of eco-friendly 100% Natural Latex.

 | An Entire Gym In A Bag | 
Undersun Strength Bands can duplicate any exercise you would do in the gym. Weights only create resistance in the vertical plane, as they resist gravity, which is why gyms are filled with so many machines. With Undersun Strength Bands you have unlimited exercise options, with resistance in every plane. Train Anytime. 

Train Anywhere
 | The Power of VRT (Variable Resistance Training | 
Undersun Strength Bands create a very unique kind of tension called VRT, or Variable Resistance Training. VRT more closely matches the natural strength curve of your muscles than weights, which means better muscular contractions and therefore more muscle-building benefits.

 | Undersun Strength Bands vs. Resistance Tube Bands | 
There are two main types of bands on the market: loop style bands (Undersun Strength Bands) and resistance tube bands. Tube bands typically have handles at either end, while loop bands are "closed" and don't have ends, or handles. And while it may seem like handles would make the bands easier to grip and more user-friendly, this isn't the case. First of all, gripping the band itself is just as easy as holding a handle. More Grip Options- - Holding the band itself, as you do with Undersun Strength Bands, offers more possible grip positions and even allow you to switch grips mid-set. With handles, you hands are fixed in position and have less freedom to move and change grips. By varying your grip position you are able to shorten or lengthen the band, creating more or less tension, through Variable Resistance. 

No "Dead Space" - The handles on tube bands create a "dead space" of a few inches (or more) between the end of the band and your hand. Not only can this make certain exercises feel clumsy, there's no resistance in the dead space. With Undersun bands, there's no dead space - your hand connects directly with the band - and thus, no loss of resistance.

BBcom Featuring: Swole Santa's Top 3 Bigger Biceps Exercises

Go from North Pole to more swole with this Santa approved bodybuilding arm workout for mass. For even bigger arm pumps, try out Santa Sauce High Octane Pre-workout!
► Shop Santa Sauce Pre-Workout: https://bbcom.me/38WQ3vS

| Connection Curls |
1. Start your biceps workout with an exercise you feel the best contraction on.
2. Place your elbows behind your body to increase peak activation
3. Slow = Swole

| Inside to Outside EZ Bar Curls |
1. Inside grip will hit the peak more. A wider grip will hit the short head more.
2. Slow on the way down increases muscle damage which means more gains!

| Pronated Dumbbell Curls |
1. The brachialis pushes the long head of the biceps up, aka "the peak"

 | Santa Sauce High Octane Pre-Workout |
Max Dosed, Intense Pre-Workout Powder for Pumps, Energy & Focus
* 3200mg of Beta-Alanine, 7,000mg of L-Citrulline Malate, 1,000mg of L-Taurine per 2 Scoop Serving Go from North Pole to More Swole this holiday season with our festive limited edition SANTA SAUCE! With the holly jolly SuperHuman Supreme formula coursing through your veins, SANTA SAUCE is guaranteed to turn you into Swole Santa...

 Giving you the strength to put in more work at the gym than Santa himself on Christmas Day! It's time to get the gift of gains this holiday season!
And best of all, you're getting the MAX-DOSED chaos of Supreme in a never-before-experienced "Kringle Kandy" strawberry cheesecake flavor that tastes like concentrated holiday cheer in every scoop! Unlike Santa and your chimney, there's no “come down” with Santa Sauce. Just pure, raw energy that lasts all day!

 So what makes SANTA SAUCE so hardcore? We've taken our best-selling SuperHuman Pre-Workout and somehow packed in an even more INTENSE MAX DOSED formula with the following improvements: 3200 mg of Beta-Alanine 7000 mg of L-Citrulline Malate 1000 mg of L-Taurine 350 mg of L-Theanine And much more! ATTENTION: Specially formulated for Bodybuilding.com! This is a Limited Edition Supreme in Holiday Flavor, so grab yours before it's gone faster than Santa's milk and cookies!
 ► Shop Santa Sauce Pre-Workout: https://bbcom.me/38WQ3vS

BBcom Featuring: Abel Albonetti's 30-Day Back Program Overview

Aadvanced muscle-building program from Abel Albonetti, focused on developing a bigger and stronger back. Commit to this protocol, and you'll be in for some seriously hard work.
► 30-Day Back With Abel Albonetti: https://bbcom.me/2MwxBlX
► Bodybuilding.com Teespring: http://bit.ly/2YSe5Tm
► All Access 7-Day Free Trial: https://bbcom.me/2Mwg3pW

Welcome to 30-Day Back with Abel Albonetti! Like his other 30-Day programs, this is an advanced muscle-building program with a laser focus: developing the complete musculature of your back. You'll use barbells, dumbbells, body weight, and cables to work your back from every angle, targeting each individual muscle with just the right amount of volume and intensity to get serious growth on an ambitious timeline.
 It's not a full workout program, though. It's meant to be combined with other workouts to create balanced programming. You can either combine it with the non-back training of another All Access program, fill in the gaps with dedicated body-part workouts, or do light full-body training in between 30-Day Back workouts, omitting the back exercises.

 In short, there are many ways to grow on this plan! Here's everything you need to know to make it work.

 Over the next 30 days, you'll do three hardcore back workouts a week, with at least one day in between to rest or hit other muscle groups. If you choose to build 30-Day Back into a full body-part split, Abel recommends this schedule:

 \Monday: 30-Day Back Workout 1
Tuesday: Chest and Triceps Wednesday: Legs
Thursday: 30-Day Back Workout 2 and Biceps
Friday: Shoulders
Saturday: 30-Day Back Workout
3 Sunday: Rest

Feel free to structure your workouts differently, as long as you don't do two back days in a row. Whatever you do, remember that the back muscles are some of the biggest in the upper body, and if you're working them hard 2-3 times a week, that needs to be your highest priority! If you're benching and squatting big on "rest" days, you'll have less gas for the back workouts, and your chances of finishing this program strong are slim. So build a program that prioritizes 30-Day Back to see the best results.

 Also keep in mind that your back is involved in basically every other lift, some more than others. This might not be the best time for additional heavy deadlift training, which asks a lot from your back already. You'll still get a good helping of deadlifts as part of this plan.

 Work, Track, Grow! The best way to experience 30-Day Back, and every other program in the Bodybuilding.com All Access lineup, is definitely with the All Access app. With a touch, you can watch exercise demos, track the weight you lift, time your rest periods, and do all the other little things that can make a big difference. If you haven't downloaded the app for your iPhone or Android device yet, do it!

BBcom Featuring: Protein Trail Mix | Quick Recipes and Fitness Re-Imagined: How Dan Reynolds Stays Fit to Perform

Trail mix has gotten a bad rap lately for being a sugary snack masquerading as health food. This recipe sets the record straight and repairs those macros by introducing Oatmeal Cookie protein.

► Signature Whey Protein: https://bbcom.me/2Lkt038
► Check Out Our Workout Clothing: http://bit.ly/2YSe5Tm


Dried cranberries and golden raisins add fiber and antioxidants, while pepitas, cashews, and walnuts provide magnesium and essential fatty acids. You can stick to this combination or use any assortment of dried fruits and nuts you prefer to create a high-protein mix that's perfect for a hike, a road trip, or a healthy snack anytime you're on the go.

 | Macros |
362 Calories
51g Carbs
11g Protein
17g Fat

 | Ingredients |
3 cup (1 nlea serving) plain cheerios ½ cup cashews ⅓ cup dried cranberries ⅓ cup, packed golden raisins ¼ cup raw pepitas ¼ cup walnuts ¼ cup honey ¼ cup natural almond butter
4 tbsp Earth Balance butter
1 scoop Signature Oatmeal Cookie Whey Protein Powder

 | Directions |
1. Mix Cheerios, cashews, cranberries, raisins, pepitas, and walnuts in a large bowl.
2. In another bowl, add honey, almond butter, and buttery spread. Microwave in 20-second intervals, stirring between, until mixture is melted and smooth. Stir in whey protein.
3. Pour honey mixture over Cheerio mixture and mix with hands to combine. Spread onto a cookie sheet and place in refrigerator to cool for at least 1 hour before serving.

Fitness Re-Imagined: How Dan Reynolds Stays Fit to Perform from Bodybuilding.com

The lead singer of Imagine Dragons faces a very real foe when it comes to staying healthy and fit, but he also trains for a nightly sporting event: performing in front of tens of thousands of fans. Here's Dan Reynolds' training plan, fitness philosophy, and diet.

Jeff O'Connell

The typical Imagine Dragons concert lasts two hours a night—right about the same amount of time an elite lifter may spend in the gym each day, or that an experienced runner may devote to a training session.
Coincidence? Not if you've ever seen this wildly successful rock band in person. The music performances might as well be sporting events, given how much energy lead vocalist Dan Reynolds expends flying around a large stage with runways jutting into a sea of fans.
"The whole time, I'm trying to sing songs that are pretty difficult, range-wise, to maintain breath control," says Reynolds. "It's incredibly taxing. Then, on top of it, I'm head-banging and throwing my arms around. We do strange things on stage."

The "we" refers to the Las Vegas friends with whom Reynolds formed Imagine Dragons in 2008. (Their name is a still-secret anagram, the meaning only known to the band's inner circle.) A wildly successful 2012 debut, "Night Visions," led to several years of relentless touring, with Reynolds patterning his animated, passionate performing style after Zack de la Rocha, lead vocalist of Rage Against the Machine. Of course, that sort of physicality has repercussions, both emotional and physical. On tour, they regularly play 2-3 nights in a row, often in different cities, before taking a night off.
To fuel his onstage effort with the band, Reynolds must consume more than 5,000 calories on show days. When those calories are used up, adrenaline takes over.
At a height of 6-foot-4, with a solid but lean build and visible abs, Dan doesn't look or sound like the stereotypical self-destructive rock star. And yet something pushed a self-destruct button within Reynold's own body; he has a rare autoimmune disorder that makes it tough to get out of bed some mornings, let alone perform in front of 30,000 people. If he were to let it grow unchecked, he could end up immobilized.
Fitness and healthy eating are the only weapons Reynolds has against this invisible, relentless foe, and he takes both deadly seriously. His life, not just his career, is at stake.

An Immune System in Revolt

Reynolds looks like a guy who played high school varsity if not collegiate sports, but he wasn't a jock growing up. On the contrary, he says he ate like a perpetual 12-year-old, scarfing down pizza, burgers, french fries, and a box of sugary cereal every night. Little did he know at the time, his lifestyle may have been kindling for a firestorm of inflammation brewing inside his young body.
Reynolds' immune system showed signs of being overly aggressive and aiming at the wrong targets during his teen years, when he was diagnosed with ulcerative colitis, an autoimmune disease that inflames the bowels. Unfortunately, his immune system was just getting warmed up. At age 21, he was diagnosed with ankylosing spondylitis (AS), a form of arthritis that inflames the vertebrae of the spine and other parts of the body, leading to pain and mobility issues. Like most autoimmune disorders, it tends to get progressively worse, and in rare cases, can cause the sufferer's spinal bones to fuse together. AS has no known cure. According to the website of the Spondylitis Association of America, "effective treatments include medications, regular exercise, and various complementary therapies." (As an aside, the singer is very active in the association, even hosting a series of video interviews with other patients.)

Becoming a Believer

"Those two autoimmune diseases required me to not only change my diet, but also my way of life," Dan says.
It was important for him to get proper blood flow throughout his body, as well as to strengthen the tendons and muscles that protect his back. He began lifting weights despite, as he says, not knowing what to do, other than whatever moves he could recall from a mandatory high school lifting class.
Enter Brad Feinberg. Reynolds hired Feinberg as a trainer to help him shape up for the video for the 2017 single "Believer." The concept called for Reynolds to spar with Dolph Lundgren, still in amazing shape decades after playing Ivan Drago. To date, the resulting video has been viewed well over a billion times on YouTube alone.

So yeah, a lot was at stake. But Feinberg didn't subject Reynolds to a daily beat-down in the gym to build the physique he needed.
"Brad's major focus from the very beginning was all about recovery, which I had never really thought about," says Reynolds. When you're weight training as a novice, you think, 'Let me exhaust my muscles and build muscle.' You think about exertion, not recovery. Brad was really focusing on me maintaining a proper rest cycle, eating properly, and maximizing my recovery, because before I met him, I did not allocate much time for recovery."
They focused on recovery partly, of course, because it helps keep the damper on inflammation in Reynolds' body. Inflammation is a buzzword these days, but for someone with the singer's tortured medical history, taming it is a constant and necessary preoccupation.
As a side benefit, though, prioritizing recovery allowed Reynolds to work harder in the gym, while giving his body the space to grow bigger and stronger. And to a large extent, so far, they have succeeded; their plan, outlined below, has helped Reynolds build an admirable physique and a world-class energy level to match. But just as importantly, he feels better than ever.
Says Reynolds: "I've been able to live a healthy, strong life. I don't wake up in pain and go to bed in pain pretty much every day, like I had done for the previous eight years before meeting Brad."
Here's a brief rundown on their approach to training, diet, and supplementation, followed by a week's worth of workouts and a full day's meal plan.
Training: Reynolds trains every day while on tour. "Not all days are strength training and high intensity," says Feinberg. "Some days include active recovery such as yoga, deep breathing, and stretching."
When he's not on tour, Reynolds trains 5-6 times per week. According to Feinberg, the main goal of Reynolds' training is to make his body "move efficiently" by practicing the basic movement patterns regularly: pushing, pulling, squatting, lunging, and hip hinging. Some form of these movements is included in pretty much every workout—no bro split here. Supersets and trisets are the norm, giving Reynolds a conditioning boost while he builds strength. "Again, not all days are high intensity," says Feinberg. "Some days are active recovery."
Diet: The goal here is twofold: to fuel Reynolds for both his concert performances and workouts, and to do it in a way that doesn't promote inflammation, and in fact helps dampen it. His food selections are predominantly organic, and Reynolds tops them off with two gallons of water a day. The sample meal plan is for those days when the singer needs to consume 5,000-plus calories because he is on tour. "Those calories are necessary for how much activity he's doing each day and to maintain his muscle mass," says Feinberg.
Supplementation: When you subject your body to what Reynolds does, both inside the gym and outside it, sometimes diet isn't enough. Not surprisingly, he is a big proponent of the benefits of dietary supplements. When he began working with Feinberg, Reynolds found himself taking precise amounts of hard-training staples like creatine, glutamine, branched-chain amino acids, a pre-workout, and post-workout, along with nutrients like vitamin C, vitamin B, calcium, magnesium, and zinc, to name a few. Bewildering, right? They finally had a revelation similar to the one Jim Stoppani, Ph.D., had before launching JYM Supplement Science: If we're taking all this stuff, and none of it is exactly what's needed, why not just start our own line? So, Feinberg is launching a new supplement line, called AI, in several months, and Reynolds is slated to become a brand ambassador.

Dan Reynolds' Sample Week of Workouts

Monday

1

Warm-up

After treadmill include some dynamic stretching targeting hips and shoulders.

Walking, Treadmill

1 set, 10 mins

2

Horizontal Pull Triset

4 rounds, resting as little as possible between movements and 2 min. between rounds.

Pendlay Row

4 sets, 8 reps

Seated Cable Rows

4 sets, 10 reps

Inverted Row

4 sets, to failure

3

Quad superset

3 rounds, resting as little as possible between movements and 2 min. between rounds.

Front Barbell Squat

3 sets, 10 reps

Leg Press

3 sets, 12 reps

4

Dumbbell Shoulder Press

3 sets, 20 reps

5

Rowing, Stationary

16 sets, 60 sec

Tuesday

1

Warm-up

Step Mill

1 set, 10 mins

Step Mill

light to moderate intensity

1 set, 20 mins

2

Vertical push superset

4 rounds, resting as little as possible between movements and 2 min. between rounds.

Barbell Strict Overhead Press

4 sets, 6 reps

Side Lateral Raise

4 sets, 12 reps

3

Horizontal push superset

4 rounds, resting as little as possible between movements and 2 min. between rounds.

Incline Dumbbell Press

4 sets, 10 reps

Dumbbell Flyes

4 sets, 12 reps

4

Parallel Bar Dip

3 sets, to failure

5

Cable Incline Triceps Extension (Rope Extension)

3 sets, 15 reps

6

Core triset

3 rounds, resting as little as possible between movements and 1 min. between rounds.

Sit-Up

3 sets, 10 reps

Sit-Up

Perform as Straight-leg Sit-up

3 sets, 10 reps

Russian Twist

3 sets, 10 reps

Wednesday

1

Warm-up

Walking, Treadmill

After treadmill include some dynamic stretching targeting hips and shoulders.

1 set, 10 mins

2

Hinge triset

4 rounds, resting as little as possible between movements and 2 min. between rounds.

Barbell Deadlift

3 sets, 8 reps

Good Morning

3 sets, 10 reps

Glute Ham Raise

3 sets, to failure

3

Horizontal push superset

:3 rounds, resting as little as possible between movements and 2 min. between rounds.

Dumbbell Bench Press

3 sets, 10 reps

Front Dumbbell Raise

3 sets, 12 reps

4

Wide-Grip Lat Pulldown

3 sets, 20 reps

5

Sled Push

6 sets, 50 m

Thursday

1

Warm-up

Step Mill

1 set, 10 mins

Step Mill

light to moderate intensity

1 set, 20 mins

2

Vertical pull superset

4 rounds, resting as little as possible between movements and 2 min. between rounds.

Pullups

4 sets, to failure

Underhand Cable Pulldowns

4 sets, 10 reps

3

Auxiliary superset

4 rounds, resting as little as possible between movements and 2 min. between rounds.

Face Pull

4 sets, 10 reps

Bent Over Two-Dumbbell Row

4 sets, 12 reps

4

Band Assisted Pull-Up

3 sets, 10 reps

5

Preacher Curl

3 sets, 15 reps

6

Core superset

3 rounds, resting as little as possible between movements and 1 min. between rounds.

Plank

3 sets, 20 sec

Hollow Hold

3 sets, 20 sec

Friday

1

Warm-up

Also perform dynamic stretching targeting hips and shoulders

Walking, Treadmill

After treadmill include some dynamic stretching targeting hips and shoulders.

1 set, 10 mins

2

Horizontal and vertical push triset

4 rounds, resting as little as possible between movements and 2 min. between rounds.

Barbell Bench Press - Medium Grip

4 sets, 8 reps

Barbell Strict Overhead Press

4 sets, 10 reps

Push-Ups With Feet Elevated

4 sets, to failure

3

Horizontal pull superset

4 rounds, resting as little as possible between movements and 2 min. between rounds.

Bent Over Two-Dumbbell Row

4 sets, 10 reps

Seated Cable Rows

4 sets, 12 reps

4

Anaerobic threshold conditioning triset

4 rounds, resting as little as possible between movements and 2 min. between rounds

Bicycling, Stationary

4 sets, 2 mins

Running, Treadmill

4 sets, 160 m

Saturday
Active recovery such as yoga, stretching, low-intensity cardio
Sunday
Active recovery such as yoga, stretching, low-intensity cardio
After each training session, Feinberg spends 10-15 minutes stretching Reynolds' entire body.

Dan Reynolds' Sample Daily Meal Plan

Meal 1: Post-Workout (around 11 a.m.)

Brown Rice

500g

Carrots (chopped)

2 cups

Chicken

6 oz.

Pineapple

200 g

Meal 2: 1-2 Hours after Meal 1

Sweet Potato

500 g

Broccoli (chopped)

2 cups

Chicken

6 oz.

Avocado

1

Apple

1

Meal 3: 1-2 Hours after Meal 2

Brown Rice

300 g

Kale

2 cups

Lamb

6 oz.

Meal 4 (shake): 1-2 Hours after Meal 3

Banana

1

Strawberries

2 cups

Almond Butter

2 tbsp

Coconut Oil

2 tbsp

Protein Powder (vanilla)

30 g

Unsweetened almond milk

1 cup

Meal 5: 3 Hours before Showtime

Brown Rice

500 g

Chicken

4 oz.

 

 Olive Oil

2 tbsp

This fitness and meal plan was designed for Dan Reynolds of Imagine Dragons by his personal trainer Brad Feinberg, who can be found at bradassfitness.com and on Instagram at @bradfeinberg88.

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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