Good Morning Athletes and Warriors!
First off hats off and salutations to all of you who have signed up and are working your programs hard this winter. Believe and receive that your hard, dedicated work will pay dividends beyond your imagination because you have decided to make your fitness as lifestyle for a life time! As it takes a village to get all of the right strength, conditioning, and overall fitness information into you hands here is Coach Joe with another great video demo of a tried and true lower body exercise. Enjoy! -Nate I filmed this learn-by-doing video for you. It's called "How to Box Squat" and I think you'll like it. In short, the box squat is superior to the traditional squat because it "turns off" the elastic effect most folks experience when you bounce at the bottom of a classic squat. Because you actually stop your motion at the bottom of the box squat, you build more starting strength. This move is also excellent if you have nagging knee pain and think you can't ever squat again. Why does it help with pain? Mainly because you can position your feet so you maintain a vertical shin angle. I explain more here...  VIDEO == How to Box Squat Take three minutes to watch the video and then reply to this email with any feedback or questions. I'll do my best to get back to each and every one who emails. Train hard and stay safe, Coach Joe P.S. If you know someone with a bad back or knee pain, this video can help them out. Please forward.
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Showing posts with label weight lifting. Show all posts
Showing posts with label weight lifting. Show all posts
Thursday, December 29, 2016
How To Box Squat
Monday, December 26, 2016
Types of Exercise
 Click here to get your custom strength,conditioning,nutrition and lifestyle program today! With your 2017 exercise programs and off-season/in-season strength and conditioning programs in full swing, I though it would be a good idea to help all understand that your programs has a few components that must be implemented in a balanced manner for maximum success. Thanks to our pals at Johns Hopkins for breaking it down for us. -Nate Types of Exercise From John Hopkins Health Fitness is most easily understood by examining its components--cardiovascular endurance, muscular strength, muscular endurance and flexibility. Cardiovascular endurance is the body's ability to do large muscle work, i.e. moving the body over a period of time. This ability is dependent on the cardiovascular system's ability to pump blood and deliver oxygen through your body. Cardiovascular endurance should be a central component of your overall fitness program. Improving cardiovascular endurance increases your supply of oxygen and energy to your body. It also decreases your risk of heart disease, stroke, high blood pressure and other life-threatening diseases. When a heart is well-conditioned, it is like any other muscle--it becomes stronger and more efficient. A normal heart beats at a rate of approximately 70 beats per minute at rest or about 100,000 beats a day. The well-conditioned heart can actually beat as few as 40 times a minute at rest or approximately 50,000 beats per day. A well-conditioned heart conserves energy, and can supply oxygen-rich blood to the rest of the body with half the effort. Strength is the ability of a muscle or group of muscles to exert an amount of force, typically in a one-time burst of effort. Weight-lifting (or "resistance training") is a classic example of strength-training because it increases muscle strength and mass, as well as bone strength, by placing more strain on muscles and bones than they are used to. When you lift weights, muscles are forced to meet that challenge by generating more force-generating proteins to feed the "fibers" that grow during exercise. Most muscles have a combination of two types of fibers that are challenged during strength-training activities: Fast-twitch fibers provide the explosive force needed for weight-lifting or activities such as sprint racing. Slow-twitch fibers are for endurance, such as the ability for muscle to withstand fatigue. Most muscles have a 50-50 blend of fast-and slow-twitch fibers, but others have an advantage one way or the other. When you make muscles work harder, you actually tear these fibers. As they rebuild, they get stronger and bigger, resulting in harder, tighter and larger muscles. Muscle Endurance is the ability to resist fatigue and continue to exercise over long periods of time. While strength-training is needed to maintain muscle strength, endurance training is required to achieve stamina. Muscular endurance is the ability of muscles to continue working strong without rest, such as the ability of a quarterback to throw long pass after pass. Flexibility is the ability of joints and muscles to achieve a full range of motion. This results in the preventing injuries and helps keep your body feel comfortable after exercise. Despite popular opinion, there's no evidence that you should lose flexibility as you build muscle. Unfortunately, there is truth that the natural aging process can rob you of muscular strength, endurance and flexibility--if you don't maintain them. That's why a regular fitness regimen becomes increasingly important as you age.
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Sunday, October 30, 2016
James Michener Takes his Body to a Wbff Pro Level Stage with Hitch Fit Competition Prep Progam
The hits just a keep on coming with our friends at Hitchfit!
I have heard some feedback from some of you, while being inspired by these amazing transformations, you have intimated that you may not want to step on stage. That you want a healthier, stronger body. I am in full agreement with that line of thinking by the way. Keep this in mind; everything we do in the world of fitness now has its roots in the world of bodybuilding. We have many ways to apply those things but the foundational principles are the same. So enjoy today's transformation and feel free to contact me or click here to chat with one of our Hitchfit trainers today so that soon I will have the honor of hearing all about your amazing transformation. -Nate  I started my fitness journey when I was young something I owe to my parents. They instilled in myself, and my two brothers the importance of Balance in Life. You work hard but include your Faith, Family, Friends and time for ones self doing what you love. I loved Sports, I loved working as hard as I could to develop skills that would make me improve at what ever sport I was playing at the time. I started with soccer at age 4, played every sport available in Elementary school and because of time constraints I could only play Varsity Football, Soccer, Basketball and Track In High School. I was fortunate enough to excel at most of these sports but my passion ended up being football. I had worked hard and it paid off being recruited to some of the top teams in the Country and decided on the Acadia Axemen of Acadia University in Wolfville, Nova Scotia. This allowed me to continue my fitness Journey and also continue to my dream of being a professional Athlete. I had a great University Career achieving Academic All-Canadian, 2nd Team All-Canadian, and awarded The East vs. West University All-star game MVP. I thought I was on a path to be drafted but unfortunately I was not. The dream of becoming a pro athlete was not going to become a reality or so I thought. It was not until I found the love of my life two years later that my fitness Journey continued. Although, I was done playing football, I continued to train and live a healthy life with a great balance as I was taught as a kid growing up but with no goal in mind just training for life.  The next phase of my fitness Journey began when my Fiancé, Jayne Campbell, called me “husky”. No joke. I was living the Sales professional life selling Medical Devices into Hospitals I was out for dinner every day of the week and put on some unwanted weight bringing my once 190lbs football player frame to a unhealthy 235lbs. and 24% body fat in a very short amount of time. I say that she called me fat but it was 100% needed. I was once always a self-confident man and even though I was still confident I noticed little things I would do to mask my own feelings about my added weight. Jayne Campbell challenged me to train with her for her next show. I accepted the challenge and with 5 short months. I lost 50lbs and won my Pro Card at the Atlantic Canadian WBFF Championship in May of 2012. I did it, I became a professional Athlete and on top of this my life partner achieved this same goal the exact same day. We took an entire year off of competing realizing we both had a lot of work to do before we made our Pro Debut at the 2013 WBFF World Championship. I was awarded my Pro card in the Male Fitness Model Category but as I trained for my next show realized I would be too large at 6’1 and over 190lbs to fit the look as a Fitness Model. I decided to make the switch to Pro Muscle Model and started to make the transformation. I trained like a football player again lifting heavy weights and eating a lot of Calories. I did not let up all year I pushed harder and harder watching the months pass by. I put on some great weight and had personal bests in my lifting all year long. Like any story when everything is going this well there always has to be a twist.  My Fiancé and I had a set back in March/April of 2013. Her father passed away suddenly and I quickly lost the balance in my life that I always had. I opened my doors to her family and did everything I could to do to take the pain away from my best friend. I started missing work outs, started missing meals, started getting into some bad habits again but I had to take care of her and her family now my family. We knew we had fallen far from our goals and knew her father would not want our lives to suffer because of his passing. Jayne and I made a commitment to each other to make the right choices and complete our goal of making our pro debut in Las Vegas August 25th. We used her father passing away and all the emotions around this as strength to make it through those tough days. We trained together, we ate together, we did everything we could to push each other through this dark time. Jayne realized my potential in this sport and she knew who I looked up to more than any other athlete in this industry. Micah Lacerte. She surprised me with hiring him as my coach for the 16-week transformation. I was so touched she would believe in me this much. It was a thank you for getting out of my balanced life and doing everything in my power to protect a broken girl. I was officially a member of Team HitchFit  This started my Journey to my pro debut. I started with Micah at 225lbs and about 16% body fat, 34” waist. I have never been pushed harder in my life. I took every challenge put in front of me and performed with the utmost determination and dedication. I ate more food than I have ever ate, I sprinted up so many hills, I pushed through slight set backs to continue my journey and I did it. Over the 4 months I was with Team HitchFit I continued to loose body fat but not weight. By month three I was only down 10lbs but was down over 7% body fat. I was building muscle while leaning out, almost every Competitors dream. Micah knew that I wanted to bring my best to stage and I would not back down from any challenge he put in front of me. I was able to keep my balanced life and train harder than ever before. I had the best year in sales I have ever had increasing my territory sales from 5 million dollars to over 9 million dollars, I spent time with my friends, my family and, I always had time for my 2 dogs and the love of my life Jayne. The last month I was elated as I had achieved my goal and barring any injury I would be making my Pro Debut. Although, I was nursing a hamstring tear Micah was able to adapt my workouts to ensure I was still building muscle and burning fat. We flew to Las Vegas Aug 21st and I was provided an opportunity to shoot with a International Fitness Magazine. The first experience like this and it was all because of the work I had put in the past year. I was 210lbs leading into the last week before the competition. That is 25lbs heavier than the year before in 2012. I stepped on stage and had the time of my life. I have never been treated more like a super star, The Red Carpet, the photo-shoots, the interaction with other competitors, and the World Class stage. I was fortunate to be in the situation I was in. I had the time of my life and I cannot wait to do it all over again next year. I was on stage with some of the worlds best and held my own up there for my Pro Debut. I cant thank Micah enough for putting the plan in front of me that if I was able to follow every step I would be in the best shape of my life. I trusted the plan and it worked. I stepped on stage at 207lbs and 4.5%-5% body fat. I have to thank The WBFF for giving me a platform to achieve a life long goal of being a Pro Athlete and to continue to inspire others who have this same goal. My family and friends always supported me and encouraged me to be great and that pushed me through a few tough times. Lastly I have to thank my best friend and soul mate that hired Micah with Team Hitchfit for me and believed that I was one of the best athletes in the world and with out her support I would not have achieved my full potential. Follow along this years Journey and watch the Road to the WBFF World Championships. James Michener Wbff Pro Muscle Model Halifax, Nova Scotia- Canada James Program Choice- 
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Tuesday, September 13, 2016
Major Setback didnt Hold Sean back from Losing 40lbs (Graphic Picture)
I would tell you to consider closing and deleting this email before reading any further. Today's transformation will eliminate any excuse you could conjure up as to not wanting to workout. Any day!
You have been warned. -Nate  Day 1- Weight -195 (at his biggest 215) Belly Measurement- 38″ Final Stats Weight -154 Belly- 27.5″ I started my life style change the end of August 2013. Certain things would make me notice the weight I was at. When I would get my hair cut I would look in the mirror and realize I didn’t like the person I was looking at. I started working out a little more than I usually had. I lost a few pounds here and there but not to the extent I was hoping for. I’ve been working out for several years but wasn’t getting any results. I was building muscle but without burning the fat it wasn’t showing. I thought I was doing things right and making better food choices but I wasn’t. Eating out once or twice week, drinking sweet tea, and consuming candy aren’t something you can do if your expecting any kind of change. I guess you can’t have a few margaritas a week and expect to lose any kind of weight  it wasn’t until I started talking to Micah that I really started to understand my body and what I needed and didn’t need. He taught me what food choices I needed, what was good, what was bad, and everything in between. With that and the workouts he had me follow, he helped me transform my body and life into something I am happy to say I’m proud of. Thank you Micah for everything! THE SETBACK (9 weeks in)9 Weeks into his transformation BOOM. While at work a broiler exploded and his body was covered in 2nd and 3rd degree burns. He was hospitalized and could not workout for a few weeks. I remember getting the text from him with the pics and story and simply thinking REST and Recover, happy that he is alive. He responded back with I cannot wait to workout and start eating the way i have been again. He swears he recovered so quickly because of all the sweet potatoes i had him eat He didnt let this keep him from reaching his goals, the minute he was cleared to workout again he was back at it.   Seans Program Choice
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Friday, August 12, 2016
The King of All Exercises!
 Good morning Athletes and Warriors!If you have ever trained with me in person or online you know at one point or another I have conveyed to you that the Barbell Squat and all of its cousins (lunges, dead lifts, etc.,) Are the most important exercises in your program. Why? Here's coach Joe and friends to give you the 'low down' (you'll get that pun from reading on in the article) On the Emperor of exercises. -Nate Squats have been called the "king of all exercises" for good reason. Because they train a mass amount of tissue in a very time efficient manner. But squats also have a bad rep for damaging your knees. In this guest article by Coach Rippetoe, you'll learn the truth about squats. How to Do a Perfect Squat by Mark Rippetoe "Squats are bad for the knees" is the biggest myth in weight training. You may have heard that full squats are bad for your back, too. The correctly performed squat is a hips-dependent exercise. It doesn’t really stress the knees much at all. And the correct position at the bottom of the squat does in fact load the back. Which is fine, because the squat is a back exercise too. What's the correct bottom position of a squat? The hips are just below the level of the top of the knees, the shins are not quite vertical, and the feet and the thighs are aligned so that there is no twisting in the knees and ankles. The back is at an angle that supports the load, and the hips are positioned to do most of the moving of the load. In this position, the knees are barely involved. Both the knees and the hips have to bend in order to lower and raise the bar, but in the correctly performed squat the majority of the load is on the hips and back. If this position is unsafe, toilets are in trouble. When the hips are shoved back into a position that takes the load from the knees, another very important thing happens: The hamstrings are tightened.The hamstrings connect the back of the tibia to the hip, and therefore exert a backward tug on the knee. This quite effectively counters the forward pull on the knee from the quadriceps. But this protective effect takes place only if the hamstrings are tightened by sliding the hips back into the full squat position — it doesn’t occur if the knees stop above parallel, at 90 degrees. If the back stays too vertical, the hips aren’t loaded, the knees are. The hip joint is a robust stable structure that is capable of handling heavy loads without injury. The muscles around the hips are the biggest muscles in the body, and they have the greatest potential to get stronger — if we load them correctly by making them work against the leverage generated with proper technique. To load the hips, we must have a more horizontal back angle. In the squat, the back functions as a solid segment, a force transmitter between the hips and legs and the barbell on the back. It is held as a rigid stable segment by all the muscles of the trunk — the spinal erectors, the abdominal muscles, and all the muscle mass that surrounds and supports the spine. Therefore, the squat is a back exercise too, and as the back muscles do their job of keeping the back rigid as the weight gradually increases over time, the squat gradually strengthens the back just as it gradually strengthens the hips and legs. ## If you are feeling up to it, try my "100-Rep Squat Workout" here. I've included a how-to video and some helpful tips. Train hard and stay safe, Coach Joe P.S. If you do attempt the squat workout, start with no more than 95 pounds! Joseph Arangio Tactical Workouts for Military and Law Enforcement Claim Your Gift: 5 Tactical Training Videos ==
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Friday, May 27, 2016
Marine Gets Amazing 6 Pack Abs in only 3 Months with Hitch Fit Online Training
Hello Athletes and Warriors! Having grown up with a father who was a WWII and Korean War Vet, I have always had a special place in my heart for all of our military personnel. So when I saw this transformation I had to share it with you. May it inspire you to go further on your fitness journey!
-Nate
Jake Did Amazing.. I mean look at those 6 Pack Abs!!! In 12 Weeks we changed what he was doing from before and he put the work in, that mixed with a new way of eating got him in Amazing Shape.. Congrats Jake!!
Back story: An old marine that has always prided myself in being fit/ in shape. I am a fitness enthusiast and have been working out for over 20 years. Although I worked out 5-6 times a week I wasn’t getting the benefits that I had in my youth. As I close in on 40, I noticed I was getting a gut and my pecs were no more, more like man boobs. Often felt like I was spinning my wheels and felt lost on my fitness goals. I was tired of feeling out of shape, even though I worked out like a mad man every day. I remember in my 20’s looking at older friends from the gym that worked out every day but stayed the same or regressed. I would think to myself, why waste the time/ sleep every morning (I work out at 0430 most mornings) if you are not getting results. As I looked at myself in the mirror, I had become that person. I felt I needed a structured diet, and a workout plan that would push me in the gym and get me back in shape.
When I sat down and looked at the diet, I thought there was no way I could eat that much food and lose weight/ body fat. My skepticism quickly dissolved. Within the first few days I started to feel better, more energy and drive to stay on track. As the days turned into weeks it was exciting to see the changes that were being made with my wife and I. I could fit into clothes that I hadn’t been able to in years and was a lot less self-conscious about some of the clothing I was wearing.
After looking at the workouts, I wasn’t sure about the higher reps and lower weights. I had fallen in the lower reps/ heavier weights mentality that most men do. It didn’t take me long to get over that mentality the first week of workouts I felt burns, and satisfaction from a good workout that I hadn’t felt in a long time. The work outs were challenging and pushed me in the gym, I enjoyed trying to do one more rep or more weight than I did the previous week. Hitch fit changes up the workouts every 4 weeks so it kept it fresh and fun.
The biggest key for me to help accomplish my goal was having my wife with me during the journey. Teamwork. We kept each other in check and motivated each other when needed. Food prep and workout planning was also key. We often cooked chicken, turkey on Sundays that we could take with us during the week. We planned out our day each morning on what we would eat, made those foods, and took them with us in Tupperware each day. What’s next for me is to continue to live the clean eating/ clean living lifestyle. I don’t have any specific goals other than to continue to try and getter better every day. I am competing in a sprint triathlon this summer and looking forward to being in the best possible shape for the summer. I haven’t felt this Good in a VERY long while. I would like to thank Micah and the Hitch Fit team in reigniting my wife’s and I fitness fire.
-Nate
Jake Did Amazing.. I mean look at those 6 Pack Abs!!! In 12 Weeks we changed what he was doing from before and he put the work in, that mixed with a new way of eating got him in Amazing Shape.. Congrats Jake!!
Back story: An old marine that has always prided myself in being fit/ in shape. I am a fitness enthusiast and have been working out for over 20 years. Although I worked out 5-6 times a week I wasn’t getting the benefits that I had in my youth. As I close in on 40, I noticed I was getting a gut and my pecs were no more, more like man boobs. Often felt like I was spinning my wheels and felt lost on my fitness goals. I was tired of feeling out of shape, even though I worked out like a mad man every day. I remember in my 20’s looking at older friends from the gym that worked out every day but stayed the same or regressed. I would think to myself, why waste the time/ sleep every morning (I work out at 0430 most mornings) if you are not getting results. As I looked at myself in the mirror, I had become that person. I felt I needed a structured diet, and a workout plan that would push me in the gym and get me back in shape.
When I sat down and looked at the diet, I thought there was no way I could eat that much food and lose weight/ body fat. My skepticism quickly dissolved. Within the first few days I started to feel better, more energy and drive to stay on track. As the days turned into weeks it was exciting to see the changes that were being made with my wife and I. I could fit into clothes that I hadn’t been able to in years and was a lot less self-conscious about some of the clothing I was wearing.
After looking at the workouts, I wasn’t sure about the higher reps and lower weights. I had fallen in the lower reps/ heavier weights mentality that most men do. It didn’t take me long to get over that mentality the first week of workouts I felt burns, and satisfaction from a good workout that I hadn’t felt in a long time. The work outs were challenging and pushed me in the gym, I enjoyed trying to do one more rep or more weight than I did the previous week. Hitch fit changes up the workouts every 4 weeks so it kept it fresh and fun.
The biggest key for me to help accomplish my goal was having my wife with me during the journey. Teamwork. We kept each other in check and motivated each other when needed. Food prep and workout planning was also key. We often cooked chicken, turkey on Sundays that we could take with us during the week. We planned out our day each morning on what we would eat, made those foods, and took them with us in Tupperware each day. What’s next for me is to continue to live the clean eating/ clean living lifestyle. I don’t have any specific goals other than to continue to try and getter better every day. I am competing in a sprint triathlon this summer and looking forward to being in the best possible shape for the summer. I haven’t felt this Good in a VERY long while. I would like to thank Micah and the Hitch Fit team in reigniting my wife’s and I fitness fire.
Jake’s Program Choice- Couples BootCamp
Check Out Megan’s Transformation (Jakes Wife)
How to Cure Almost Any Cancer at Home for $5.15 a Day! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements |
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Thursday, May 5, 2016
Olympic Weight Bench Home WorkOut
With sometimes the cost of joining a gym and the inconvenience of having to commute to your workout several times a week being daunting, many are opting an building their own gyms or workout spaces at home. Our guest article explains how you can get the most out of your home gym set up.-Nate
Olympic Weight Bench Home WorkOut
by Randy Keller
Want a bigger chest and arms? Hate going to gym? Then get your own home gym. You can bring the gym home with one incredible piece of fitness equipment, the olympic weight bench.There are many benefits to working out from home.
No Travel. Most serious people are going to workout for around an hour. After working an 8 hour day and waiting in rush hour traffic the last thing you need every day is more time trapped in a car. Traveling back and forth to the gym will easily rob you of 30 mins everyday. Thirty minutes that could be spent on something you enjoy. It's Cheaper. The average gym costs 25 to 30 dollars a month. A lifetime of working out this expense is really going to add up. What are you paying for anyway? Healthier. There are so many germs at the gym that you have to look out for. Infections and disease run rampant in most gyms. No Waiting. How many times have you been at the gym and have had to wait to use the machine you need. This lag time not only is inconvenient and bad for your workout but it also means more time at the gym. We all have enough to do without wasting even more time in the gym.
Working out at home is also a great way to stay committed. It brings unity between your real life and your fitness. Health is no longer confined to just your gym. A majority of gym members quit after a few months. Keeping the gym out of sight usually means it is also out of mind. When your gym is in your house though you can't avoid it. You are more likely to stay with your program when you can do it at home. I have found that have the gym at my house also helps to keep me on my diet. I don't eat junk at my house because I have to walk past my home gym on the way to the kitchen.
The benefits of working out at home are plentiful. The first step is to you need to figure out what type of home gym you actually need. When looking for the right equipment for a home gym be sure to consider your budget, your fitness goals, and the amount of space you available. No home gym is complete without this solid muscle building station like the olympic weight bench. Weight lifting is a great way to get in shape and improve your strength. This legendary weight bench will provide you a base where you can do multiple exercises without needing other equipment or even a lot of space.
The ideal piece of equipment will allow you to build the largest muscle groups. Building the largest muscle groups will increase your overall size and help you build maximum muscle size. Some of the top lifts you will want to be able to do with your Olympic weight bench are Bench Press, Incline Press, Squats, Leg Curl and Leg Extensions. In general when working out a lot of people will ignore their legs. Don't make that mistake. Working your legs will increase muscle growth all over your body. Being able to perform a full leg workout is important. Find equipment that will allow you to work your legs.
More Information:
Find great deals on fitness equipment like the Olympic Weight Bench at the world famousPower Systems
Source: http://www.PopularArticles.com/article173488.html
Olympic Weight Bench Home WorkOut
by Randy Keller
Want a bigger chest and arms? Hate going to gym? Then get your own home gym. You can bring the gym home with one incredible piece of fitness equipment, the olympic weight bench.There are many benefits to working out from home.
No Travel. Most serious people are going to workout for around an hour. After working an 8 hour day and waiting in rush hour traffic the last thing you need every day is more time trapped in a car. Traveling back and forth to the gym will easily rob you of 30 mins everyday. Thirty minutes that could be spent on something you enjoy. It's Cheaper. The average gym costs 25 to 30 dollars a month. A lifetime of working out this expense is really going to add up. What are you paying for anyway? Healthier. There are so many germs at the gym that you have to look out for. Infections and disease run rampant in most gyms. No Waiting. How many times have you been at the gym and have had to wait to use the machine you need. This lag time not only is inconvenient and bad for your workout but it also means more time at the gym. We all have enough to do without wasting even more time in the gym.
Working out at home is also a great way to stay committed. It brings unity between your real life and your fitness. Health is no longer confined to just your gym. A majority of gym members quit after a few months. Keeping the gym out of sight usually means it is also out of mind. When your gym is in your house though you can't avoid it. You are more likely to stay with your program when you can do it at home. I have found that have the gym at my house also helps to keep me on my diet. I don't eat junk at my house because I have to walk past my home gym on the way to the kitchen.
The benefits of working out at home are plentiful. The first step is to you need to figure out what type of home gym you actually need. When looking for the right equipment for a home gym be sure to consider your budget, your fitness goals, and the amount of space you available. No home gym is complete without this solid muscle building station like the olympic weight bench. Weight lifting is a great way to get in shape and improve your strength. This legendary weight bench will provide you a base where you can do multiple exercises without needing other equipment or even a lot of space.
The ideal piece of equipment will allow you to build the largest muscle groups. Building the largest muscle groups will increase your overall size and help you build maximum muscle size. Some of the top lifts you will want to be able to do with your Olympic weight bench are Bench Press, Incline Press, Squats, Leg Curl and Leg Extensions. In general when working out a lot of people will ignore their legs. Don't make that mistake. Working your legs will increase muscle growth all over your body. Being able to perform a full leg workout is important. Find equipment that will allow you to work your legs.
More Information:
Find great deals on fitness equipment like the Olympic Weight Bench at the world famousPower Systems
Source: http://www.PopularArticles.com/article173488.html
How to Cure Almost Any Cancer at Home for $5.15 a Day! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements |
| US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here. |
Wednesday, December 17, 2014
SKLZ 4 Day Football College\Pro 12 Week Offseason Quarterback Program Day 3
Chest, shoulders, triceps and Neck are our focus groups today.
| Week 1 - Day 3 (Wednesday) of US Sports Strength & Conditioning Free Demo Program | Week Difficulty:Medium |
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Dumbbell Fly Stretch |
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Get the complete workout here
Saturday, November 29, 2014
How To Burn Off Body Fat
Will this be the year you finally lose that excess body fat? Your new body in 2015 depends on the decision you make right now! -Nate
Lose Weight and Burn Fat Faster! Simple, Proven Science Of Fat Loss Click Here To Learn More
Friday, August 22, 2014
Weekly weightlifting improves elderly strength and performance
No surprise here. A good well planned comprehensive strength and conditioning program can help improve anyone at any age. Get your program here.
NEW YORK (Reuters Health) -- Lifting weights as little as once a week can increase strength and functional performance in individuals aged 65 to 79 years.
In people over 65 years, resistance training "is now recognized as a safe and effective method for strength development and an important contributor to maintaining independence and enhancing physical capabilities," according to Dr. Dennis Taaffe from the Veterans Affairs Medical Center in Palo Alto, California, and colleagues. Their report is published in the October issue of the Journal of the American Geriatrics Society.
The investigators assigned 19 women and 34 men to one of four 24-week regimens: three sets of eight muscle strength exercises once, twice, or three times weekly, or continuation of usual activity alone.
All three exercise groups increased their muscle strength -- ranging from 37% to 42% during the 24-week program -- significantly more than the control group (4%), the report indicates. The exercise groups also experienced an increase in lean body mass compared with the controls without an increase in fat mass.
Interestingly, the team found no difference among the three exercise groups for upper body, lower body, or whole body strength.
As tests of physical function, the exercise groups all performed more quickly in rising from a chair and in toe-to-heel backward walking for 6 meters (nearly 20 feet) compared with the control group, according to the results.
Thus, "participation in resistance exercise twice, or even once, each week achieves substantial strength gains similar to those accomplished in a standard 3-day per week program, and these gains are accompanied by improved neuromuscular performance," the investigators conclude.
"As declining muscle strength and balance promote falls and fracture in older adults, we suggest that a high-intensity progressive resistance training program of only one session per week may prove useful in reducing the risk of falls and, hence, fracture," Taaffe and colleagues propose.
Source: Journal of the American Geriatrics Society 47:1208-1214.
Friday, August 1, 2014
Flat vs. Incline Bench, Which Will Make You Stronger?
Ahh yes, The age old question on an age old exercise. Let the debate begin once again!
Dan Wirth - Flat vs. Incline Bench, Which Will Make You Stronger?
This article was written in response to the following question: Dan, how do you feel about the Incline Bench compared to the Bench Press when it comes to developing great upper body strength?
Ah, the infamous Incline Bench Press. The great and almighty 45 degree sports specific force producer! Seriously, the Incline Bench is a great exercise, but, not one that should use a full periodization schedule. Meaning, it is not my "major stimulator" or Primary Strength Exercise (PSE) for the upper body.
PSE's are complex movements that utilize more than one muscle group. They are the exercises that will use a full periodization schedule working from higher volume and lower intensity phases into maximal strength and power phases. This would be in contrast to a Secondary Strength Exercise (SSE) like the Incline Bench, or an Assistive Strength Exercise (ASE) like a Dumbbell Curl that would not use a full periodization schedule and would not work into maximal strength and power phases!
By major stimulator, I am simply talking about exercises that you can inherently lift the most weight with therefore creating the highest neuromuscular or contraction activity in the muscle groups being used (notice the plural use of the word: groups, the Bench is not just a chest exercise, but more on that later!)
FLAT BENCH IS KING
The Bench Press is inherently set up so that you should be able to push more weight than you could with an Incline bench (barring any injuries or biomechanical problems). If you took one thousand athletes or fitness buffs and tested them on the Bench Press and the Incline Bench Press, about 97% of them, not all but most, would be able to Bench Press more than they could Incline Bench. This is especially true for the 35-45 degree Incline Bench Press which is pretty close to the optimal angle of release for a shot putter and a close representation of the pushing angle after the initial contact phase of a football lineman.
It is for this reason, and this reason only, that the Bench Press is my upper body Primary Strength Exercise. The angle of the Incline Bench is what makes it a great exercise but it is also what keeps it away from PSE status. PSE's for me are the Power Clean, Squat, and "Flat" Bench in athletic based programs. And, I substitute the Deadlift exercise for the Power Clean in programs for people who want to develop great strength.
BIG GAINS WITH PSEs
We could use the Power Clean and the Squat as further examples of Primary Strength Exercises. In most strength and conditioning programs, in sports where strength and power output are vitally important, the Squat exercise is the major stimulator as opposed to the Front Squat, or the Barbell Step Up. The same thing applies with the Power Clean versus the Power Snatch for example. This is not taking anything away from the Incline Bench, Power Snatch, and Front Squat exercises. Many times I emphasize these lifts in my strength and power programs, but, when I am focusing on absolute strength and power increases during certain training cycles it is the Power Clean, Squat and Bench that I use.
When I mentioned neuromuscular activity levels earlier, many research buffs would like to bring to my attention an occasionally found research example of the Decline Bench exercise having a higher neuromuscular activity than the Bench Press (found through EMG testing). I would say yes, this is true in some cases. However, the Decline Bench has some problems with it's limited range of motion. But, that's another story.
Now, this brings me to a very important point: The Bench Press is not just a chest oriented exercise. It is a Chest, Shoulder, and Triceps exercise. And, this is precisely the reason why most people can lift a heavier poundage with this exercise! The strength of those three muscle groups combined is ultimately stronger than a lift like the Decline Bench which is primarily only a chest developer or the Incline Bench which activates the shoulders even more than the chest.
Personal Trainers: Train More Clients, Make More, Have More Freedom
Tuesday, June 3, 2014
Simple Guidelines for Effective Weight Training
This is Part 2 of a 2 Part article.
What is weight training? - Machine or free weight implements that are pushed, pulled or lifted for the isolation of specific muscle groups. Machine exercises generally have a pre-set range of motion and require less balance and control so learning is faster. Free weights (dumbbell, barbells) are usually more advanced forms of training where virtually any movement can be done for overall development.
Fundamental Guidelines
- Frequency - 2 to 6 times per week
- Duration - 20 to 130 minutes
- 1RM - One repetition with maximum weight
- Intensity - Relationship of weight used to your maximum strength level
- Volume - Number of sets and repetitions performed
Intensity and Volume Guidelines
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Each Phase of training has a corresponding intensity and volume range. Training for endurance is much different than training for maximum power! You should spend the most time in the phase of training that most closely matches your goals. However, you will always want to spend some time in the other phases of training so that your progress doesn't stagnate from a lack of variation. This is what periodization is all about! All Fitrex.com programs will follow a specific periodization ,map, depending upon the emphasis of the program that you choose!
- Dan Wirth M.A., C.S.C.S.
- Fitness Director (Fitrex.com)
- Director of Strength and Conditioning
- The University of Arizona
Tuesday, March 11, 2014
Today's feature exercise Scoop Deadlift
| Here is another exercise from the US Sports Online Strength and Conditioning System: This exercise needs to be performed inside a power rack or on top of blocks that allow for the bar to be placed at a height of the middle of your shins. Your knees should be slightly bent. Keeping your back flat and your chest up, bend forward at the waist and grasp the bar with either an overhand grip (palms facing body) or an alternate grip (one palm facing body, the other palm facing away from the body). Exhale and lift the bar off the rack (or blocks) until you are standing in an upright position. Don't let your back or shoulders round forward. Keep your head up. Maintain good posture throughout the movement. Lean forward from your hips. Lower the bar, keeping it close to your body, to the middle of your shins. Then contracting your hamstrings lift the bar to return to the starting position. Again never let your lower back round during this exercise. If yoou have poor hamstring flexibility and you cannot get the bar as deep as mid shin you should only go as deep as your hamstring flexibily will allow while maintaining lower back posture. |
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