Body-Attitude

The Most Effective AB Exercise : The Maltese Press With Dumbbells

2016-01-06T11:08:00.001-08:00

What's up guys? Max King here, talking to you about the most effective and I will add hardest ab exercise you can perform on the floor .

ENTER : THE MALTESE PRESS

If I could choose one and only one Ab exercise to make my abs the strongest posssible on the floor I would choose the Maltese Press or the Dragon Flags Abs Exercise.
I can't think of better exercises, but I don't have video about Dragon Flags today so here is the Maltese Press!

Maltese Press is a great exercise for your abs if you are doing it right. The Maltese Press is mimicking the rings work you would be doing on gymnastic rings but instead of having your body completely in the air (ONLY FOR SUPERHUMAN) you are using resistance ( the Dumbells) and your back is supported by the bench.

Before performing The Maltese Press you should be proficient and able to hold the Hollow Body position for at least 60 seconds .

Once you got this basic gymnastic tool and by the way a great exercise for your abs , you can eventually move on to the Maltese Press with DB

Start light and concentrate on the technique , feel your abs getting tighter and tighter and perform 10 repetitions in a row. Follow the video and tell me what you think and don't forget to SUBSCRIBE to my channel!

Thanks And Share
Max King

Looking for the Perfect Workout : Mixing Powerlifting and Calisthenics

2015-08-21T09:59:00.000-07:00

Combining Powerlifting Training and Calisthenics in my opinion is a great idea.
The two training methods, or should I called them the two Lifestyles, are dipping into the same Human Body Resources. You need to naturally use your Central Nervous System (CNS) and the same Strength Pattern for Powerlifting and Hard Bodyweight Movement .

Holding a Front Lever and pulling a 250 kg Deadlift have similar effect on your CNS . I can't prove it is true but I can tell you the effect on my CNS is devastating in both exercises- especially if you are new to the movement and the weight.

I consider combining the two workout method a great example of open mindedness and actually a smart way of training if you are looking for aesthetics results.

In my workouts I even use weightlifting techniques to work on Power Cleans and Snatches are
great tools to add to your workout .

Of course somebody can say that this is an example of a classic Crossfit training or WOD.
It's not. I don't believe in high volume of snatches or throwing a Wall Ball for 150 reps. I find it kind of stupid actually and boring. If I want to work my Lactic Acid Threshold I find it much more exciting and efficient, pushing a Heavy Prowler for as long as possible until my legs give out or sprinting as fast as posible for time.

Murph for example is a mental toughness workout but you are generally pacing and strategizing your reps. I find Fran much more efficient in terms of training your Lactic Threshold and that's why people throw up because there is no time for pacing in this kind of Crossfit WOD. So I will consider the 21/15/9 a good Lactis Threshold Workout.

That said, Gymnastic Wods or Street Workouts kind of work; for example: strength training, accessory work ( hypertrophy 6/8/10/ reps) and some kind of short burst of lactic acid WOD. This, for me is a perfect StructureWorkout.

Tell me what do you think?

Brutal HIIT Circuit Finisher ( Barbell Complex To Lose Weight)

2015-08-16T05:00:00.004-07:00

HIIT are big on those days , but Real Great Finisher are difficult to build. Mostly because of the wrong tools. Using band or machines is not same of free weights. Nothing will give you that sense of accomplishment that only a Barbell Finisher can Give to you!

What do you need to know:

1.The Barbell is the best tool for developing strength

2.The Barbell is the only tool you need to lose weight and build muscle

3. Only with the Barbell you can produce that HGH and Testosterone Increase that will
speed up your Gains and make you the stronger version of yourself

A Finisher Complex is a perfect tool after your Strength Workout Let's say you are doing a 5X5
Starting Strength Rippetoe kind of Training. Mostly of the Athletes going to the gym will find that after accessory work they need some Cardio.

I know You hate Cardio and walking on treadmill at 65% of your max to lose that extra fat that make you look like you drunk too much Bullet Proof Coffee .

That's why I create this Fast and Brutal Barbell Complex Finisher to Shredd your Body to the Bone
and have some fun with . It's not a crazy Crossfit Wod where you are risking Herniated Disk in the process! is something accurate but you need to be able to perform a proficient Front Squat. If you can't that a Back Squat is fine too

If you like this kind of workout I suggest to you this Fat Shredding Barbell Complexes if not stick with my videos and Share 'em if you appreciate'em
Peace!

How to Build Muscle Over 40, Exercises for Older Guys

2015-07-20T04:12:00.001-07:00

Building Muscle after 40 is possible, don't listen to the naysayers. During my long carreer as a personal trainer I saw guys in there 40s, 50s and even 60s building muscle and get fitter . It's harder, that for sure . Your testosterone is lower , that is an another factor but if you struggle enough you will get healthy and strong in no time. Those exercises are designed to help you maintain a long lasting body. Perform them at least once a week and you'll see an improvement in your current routine.

Face pulls for shoulder impingment and a better Bench Press
Bulgarian Split Squat for unilateral Work and avoid Pirifome Syndrome
Farmer Carries for create maximum Stiffness and work your abs and grip
Deadlift to build a strong back and avoid back pain forever
Hip Thrust to fire your butt fiber like you never felt before and reduce hyperlordosis
Front Squat for posture and abs stabilization

Don't forget to share my video

#maxkingfitness

Baking Soda before Working Out

2015-06-22T02:57:00.003-07:00

Baking Soda is well known for his teeth whitening propieties, but have you ever thought that it can be the perfect pre-workout drink?
Baking Soda has ergogenic effects and most runner and triathletes are already used to it.

What is new then?

What is new actually is that Baking Soda ( bicarbonato sodico) can boost your athletic performance in the gym , while you are doing your WOD and in your HIIT.

Anaerobic exercise induce mild acidosis, Baking Soda is an alkaloid, that means it reduces the acidosis in your system.
In other term it will make you last longer when you feel that burning sensation in your quads.

A study of a group of athletes shows that time to exhaustion will be delated to the point that athletes on Baking Soda will perform 25% better than the placebo group.

The only collateral effect is mild diarrhea and upset stomach so don't exceed 0,3 g !

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Peace!

V-Taper Workout

2015-06-15T13:14:00.001-07:00

Having a V-Taper is a dream for most of us . width hips, narrow shoulders make this dream kind of unreachable. But what if i'm telling you that it's possible. what if I give to you the possibility to get the V-taper and a V-cut abs . Will you catch it or will you let it slip?

This V-taper exercises are the best to reach the perfect balance between a shredded abdominal look and massive shoulders development . follow the direction in the video , especially the one about the Muscle Snatch an unbeatable exercise to develop a back like oak and amazing shoulders
Developing a V-taper is finally possible!

But if you are looking for an entire upper body program to develope huge shoulders and arms this is what you'll should check out

Subscribe to my Youtube Channel
or check my Facebook Page

The Best Exercises for Hamstring Development

2015-06-04T14:48:00.002-07:00

If your posterior chain has a weakness, it´s probably your hamstrings. If you are an athlete, strengthening your hammies is mandatory. If you are a bodybuilder, you need to find the best hamstring exercises for your #legday or after squats and leg presses, you are going to be stuck as always with some Lying Leg Curls - or even worst, with some Standing Leg Curls.

But the best exercises to make the hammies grow are different. In this video I will show you the best secret exercises for hamstring development and increase Hypertrophy. Remember the main function of femoral biceps, semitendinosus and semimembranosus is the Hip Extension so you have to focus on this movement to make them grow and eventually make them stronger.

The 5 Badass Exercise for hamstring development are :

Good Mornings ,
Stright-Legs Deadlift,
Hanging Single -Leg Stright Leg-Bridge,
Single-Leg Prisoner Back Extension,
Kneeling Hip Extensions.

if you like it Share it I will apreciate it

How to pump your muscle before going to the beach

2015-05-26T03:11:00.001-07:00

Pumping muscle can be a full time activity, I met guys pumping their triceps constantly it looks like they have a spasm but hey they were happy . They train hard everyday they need something to show off or they can go crazy. bein a meathead is difficult and actually your self esteem has to be pretty high. Imagine going around walking like some crazy surgeon botox your back with a big needle, you are squeezing your muscle everytime you can ( it works great when you are drinking your protein shake) and your jeans are so tight that you have holes in between your legs. Wearing a wifebeater it's a gunshow and all the attention is on you ( you know it's on you because they are not looking at you because they know you know they have to look...). So meathead or not, you have to pump your biceps and triceps and chest and shoulder like crazy , it's a crazy pump , stupid almost, but you have to do it ... Pump or die!
if you have just cut your hair you need to put some gel or wax on it right?
This is what pump is , Gel on your hair because you need to make your muscle shine!!!
So what muscle are you better training before going to the beach? I 'll definitely say your chest,
triceps and biceps and of course shoulders!
The best way to pumping your muscle are fast and short repetitions to failure or
you can decide a time range 30 seconds of work and 20 seconds rest do that for 3 rounds
and if you want more check my friend ' book for Hardgainers

Pump or Die!peace out

or check my hit video

how to pump your muscles before going out clubbing

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Best Muscle Up Tutorial. Calisthenics King ?

2015-04-19T13:13:00.000-07:00

Do you want to be The Best and simply the best in performing a Muscle up? You have to practice , practice and practice. Get your goal straight first. Then check all the muscleups progressions.
If you go on Youtube there are so many " Howto Muscle up " "Muscle up tutorial for beginner " etc.
I created this tutorial for the normal athlete that is not thinking in becoming a @Calisthenics King or a Barstarz but a good Crossfit Athlete , if you want to perform Nate Wod that consist in amrap of 2Muscle ups , 4 handstands pushups 8 2 pood kb swings you need to have a Muscle ups in the first place. Sam Briggs is able to do 30 muscle ups in 3:03 , fascinating. So before thinking to go to the Fibo 2015 let's see how to perform a basic Muscle up.

Plus Size Model Bikini Workout

2014-12-27T06:21:00.003-08:00

Beeing a Plus Size Woman is difficult especially with all this Fatphobia that runs all over the Media. Skinny models and more than " perfect " photoshopped actresses are the images we confront with everyday. And don't think is not the same for men : Superhumans athletes, extremely sexy and unachievable Hollywood characters : rich , successful and with that perfect skin!are smiling from the screen saying " Look how perfect I Am "
The media is selling us a lie and we are buying it !
Curvy women are the norm , doesn't matter what the medias say and they are increasing day after day. I said Curvy women not Obese, because there is a "big" difference. Curvy women , Plus Size Women are Healhy , obese women are prone to sickness ( heart problems , diabetes etc.)
So how can you be an healthy and confident plus size woman ?
When I work with my Plus Size clients in the gym I 've realized that the most challenging aspect of the training is to change their body image.
The way you perceive yourself is the way the others perceive you!Easy like that!
What really make you sexy is what you project, The workout starts first in your head with your positive body image and then in the gym.
It has to be something of your body that you like, it could be your mouth, your eyes, your feet. When you have found it .Start from there , become a worshipper of your best parts, take care of them , love them.

Then give attention to the parts that you want to change : Don't you like your belly? Workout in the gym and change it! Your thighs are to big for that pair of jeans ? Measure them and diet to lose that extra centimeters. It's like math you can't solve a number calculation game with your emotions. Numbers are cold , measure are cold if you mix your feeling in them you are going to be really really sad. Don't make this mistake leave your emotion out of it. measure your results and that's it.

It's what you see in the mirror that count, negative thinking will change you more than a fashion mag. Listen to me you have to be your bigger fan, if you don't believe in yourself nobody would.

I'm going to share this video with Dani one of the most confident plus size girl I've ever met.
Losing weight is an option but live happily with your weight is an option too! it's a win -win.

Plus Size Model Bikini Workout Max King Fitness

Booty Building Workout / Diana Levy

2014-12-24T08:22:00.000-08:00

Building your Booty can be hard work! Especially if your genetic and the Butt Exercises you do are performed in the wrong way. if you have a flat ass , you can still train you booty and achieve maybe not a Bubble Butt but a bottom that make your gilfriends envy or attracted to ( it depends on your lifestyle I guess...).

Diana Levy is a Fitness model she and other pretty stunning girls are featured in a great sexy Youtube Channel called BIKINIMODELFITNESS

Mostly of the Booty Exercises in BIKINIMODELFITNESS are done corectly and the camera plays with models that are almost naked in a soft porn kinda way, making Lunge Exercises and Squat really fascinating.

Or you can check this 12 weeks program to a better butt here

Anyway Diana Levy BiG Butt Workout video it's really effective so I feel like reccommend it
check the video Here ,

But before you go remember to like my Facebook Page Max King Fitness

for news, tips and and infos about fitness diet and Crossfit!

Peace!

9 Butt Exercises That Beats Squat! Really?

2014-12-23T02:58:00.001-08:00

I was looking for new Best Butt Exercises in Google , and this article about the " 9 Butt Exercises That Beats Squat " pop up.
I'm sure the Author of thisarticle was trying to help her readers giving good advices and try to write something new and catchy , but the title is so misleading that Max King has to say something!

First of all she says " Squat is good because you work your glutes from every angle"
The Squat is the best exercise for your butt not because you work your Butt from every angle but because it's a Primary and one of the First Functional Movement we ever done!

As kid when we start walking, we squat from the ground to the standing position.

She says that " squatting is boring ", I think squat is boring because it's hard to perform. And in our culture when something is hard to do, we prefer to put it in a box and give it names : boring, stupid, complicated!

I'm not saying you shouldn't do Hydrants with Leg Exstensions, Rainbows or Bear Plank with Leg Lift but don't forget where you come from! And which movement allow you to stand tall !

So

1 : Squat
2 : Go Deep
3 : Go Heavy!

Build your Best Booty and then to sculp it with others exercises , but never, never skip Squatting

Here some Great Squat "not so Boring" Variations

Fish Oil for Big Butt- Fact or Fiction?

2014-12-21T05:22:00.001-08:00

If you are reading this, you have probably heard of or watched some videos on how Fish Oil and Vitamin E will increase the size of your butt. Youtube is full of fish oil recipes for a Bigger Butt and most of the girls and some Bubble Butt guys will swear on their mother that crushing fish oil pills and spreading them all over their buttocks will definitely increase the size.

Here is an example on :
How to get a Huge Butt Natural Recipe

And here´s another example of fish oil use on the booty:

The truth is that Fish Oil is a fantastic supplement when taken orally to assist you with weight loss, increase in metabolism, reduced cholesterol and a general increase in overall well being.

In the name of research, my girlfriend and I decided to try this fish oil on the ass experiment for a couple of weeks to finally confirm or deny whether or not this supplement can actually be absorbed through the skin and thus increase the size of your buttocks; giving you that Booty you´ve always wanted. Of course we maintained our regular gym attendance with a focus on squats and deadlifts as well.

Here are the facts:
Did our butts, clothes and sheets stink? Yes, like tuna in fact.
Did our butts look and feel smoother? Absolutely, because we were rubbing two different, very viscous oils on them and then WRAPPING THEM IN PLASTIC- making our butts heat-wrapped and oil soaked; OF COURSE they´d be smoother.
Were our butts tighter and a bit higher? Yes but because we were going to the gym 3 days a week, focusing on deep squats and increasing our deadlifts. We also did hip extensions and other workouts that focus on the butt. THIS is why our booties were higher and tighter- from the work we did to the mucles INSIDE. Not from the smelly oil we rubbed OUTSIDE.

The bottom line is this:

If you want to get all scientific, fish oil and Vitamin E oils CANNOT be absorbed through the skin in a way that increases the size of the booty muscles. The butt may appear bigger but that´s because it´s oily.

Additionally, the molecular structure of fish and vitamin E oils are meant to be broken down and absorbed into the body through your digestive system- this is how they are designed. If you need more information on the molecular structure of supplements and other things we ingest as humans, feel free to read more here.

This fish and vitamin E oil on the booty thing is a fad. Simple as that. A quick fix for those who don´t want to earn their asses by squatting. Squatting has been proven to help build bigger butts. There are those who have literally sculpted the butt of their dreams by deep squatting until they could barely stand. Some of us may have to work harder than others but the point is: you´ll have to do the work.

About The Author : Max King

Iggy Azalea Butt Workout

2014-12-19T09:41:00.000-08:00

Iggy Azalea's Big Butt is a mix of genetic ( big hips ) and hard training.

Iggy knows that to become a famous rapper you can't count only on your dope flow and the smart use of lyrics , but she had to work hard on her body image. And in the rap community your ass is your asset. Nicky Minaj Butt anybody!So while Juice J has pushed the stripclub culture to a new level with "Bandz and make her dance" Iggy Azalea has bend and workout in the gym with a good use of Deadlift and Hip Thrust to increase the size of her Booty.
To maintain a Stripper Butt like Iggy You need to work both on Heavy and light Weight . Alternating days of low volume 10 to 12 reps for exercise and days of High Volume where you will perform 15 to 30 repetitions for exercise with less weight

here an example of the split routine to increase the gluteus maximus ( the biggest muscle in your butt) AKA Iggy Azalea top secret routine to increse your BOOTY

or you can check a 3 month program to a bigger butt here

Iggy Azalea Butt Workout

Day 1 Iggy Azalea Booty Pumping Day ( Low Volume)*

3 x 8 Sumo Deadlift
3 x 10 Hip Thruster
3 x 10 Kettlebell sumo squat with deficit
3 x 10 One Leg Deadlift
3 x 10 Split Squat with Deficit
* because I know you will use a weight that You feel comfortable with, I will ask you to use one where you are not Sure you will reach the numbers of reps I've prescribed!!!

Day 2 Iggy Azalea Booty Pumping ( High Volume)*

4 x 30 Sumo Deadlift

4 x 30 Hip Thruster
3 x 25 Kettlebell sumo squat with deficit
3 x 15 One Leg Deadlift
3 x 15 Split Squat with Deficit

* The weight You will use will be the one the will allow you to do at least 18 to 20 reps. every time you can't go anymore stop rest 10 to 20 seconds and start again till you reach your prescribed reps.

Try this booty blaster workout for a month.

Increase the weight of 2kg every week

leave a comment down below

Max King Fitness Facebook page for suggestions on how to get Stronger , Sexier , Sooner!

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How To Get Bigger Chest - Best Stupid Pump !

2014-10-08T14:09:00.000-07:00

Getting a great pump is something you definitely want to achieve in your life. It's like you are high on something. And when a client comes and asks Max King Fitness: ¨what are the best ways to maximize my pump?¨ I have to say I know the answer and it´s this:

Water: drink plenty of water during the entire day; if you don't you are going to look like testicle skin while pumping. Water should be your first nutrient, period.
Carbohydrates: brown rice, pasta, sweet potatoes, oatmeal all work fantastically to give you that PUMP you are looking for. Eat plenty of these the night before the training or even first in the morning but don't exaggerate or overdo it if you don't want to become flabby like a bulldog.
Supersets: supersets are the PUMP´S best friend! Use them to the point of abuse and feel your muscles explode. Generally, if you work complementary muscle groups (biceps and triceps, for example) you'll achieve better results.
Dropsets: dropsets are great for making your chest look like they are filled with hard air; puffed like bubbles. Start with a weight that is heavy and work til failure.Then, lift a little lighter weight to failure and go on til you can´t go on anymore.
Squeeze; always squeeze the muscles at the top position during the sets. Do it with strong will.
Slow Down: slow down on the negative part of the reps. Count 4 to 6 seconds for every rep.

Ok now you have the recipe and if you live in Barcelona, don't forget to get in touch with Max King Fitness and Training, your Entrenador Personal Barcelona (Personal Trainer in Barcelona)!

Enough with the ads already, enjoy the video!

Entrenador Personal Barcelona Personal Trainer BCN

2014-09-27T03:11:00.000-07:00

Barcelona , #Barcelona! The Best city in Europe to enjoy Good Food , La Fiesta and Challenging Workouts.

And when somebody talks about Challenges my mind and my synaptics connections Re-create clear images of 20-1 Crossfit Linda WOD or the Beast #SpartanRace.

Crossfit in Barcelona it's a pretty new trend. Weirdly enough was Pilates and " Entrenamiento Functional " . But Crossfit or a similar type of training we promote in Rite of Passage BCN get some ideas from Pilates and Functional Training and mix all together to build the best Method to achieve physical and personal goals.

But are you motivated enough ? Do you need to be push? Maybe this funny video can help you to get clear on what you need to do to get shredded and looking good in your t-shirt

#entrenadorpersonal

It's October Dude ! This is the right time to start a training program , programa de entrenamiento ; )
to achieve the body you always dreamed.

My name is MAX KING I can get you there!
It's a Promise
and then... you can enjoy LA FIESTA

The Sexy Ass Workout 2 Weeks To Tight Cheeks

2014-05-09T03:22:00.002-07:00

Do you want a sexy Bikini Booty ? Try this 4 butt boosters :

Or Check this Butt Building program to get from flat to pumped in 12 weeks

44 butt exercises for women (+playlist)

2013-09-20T05:32:00.001-07:00

How to Cure Shoulder Impingment Syndrome

2013-06-02T06:29:00.000-07:00

Introduction

If you have ever attended a gym it's easy to spot the classical internal-rotated body-builder. I'm talking about the guy that train chest and shoulder three times a week and he is complaining about that pain in the front shoulder every time he presses overhead or he bench presses. But the un-aware athlete is not the only one affected by this pain.

20% of the adult population has been shown to have some degree of rotator cuff tear.

Everyone that has a repeated overhead shoulder activity is at risk of Shoulder Impingment Syndrome. So if you are swimmer or you play basketball or you are a painter or you just spend a lot of time with your hands over your head fighting against some kind of resistance, you can easily develope this painful syndrome. With Shoulder Impingment Syndrome pain is persistent, and affect everyday activities
So next time you will remove your coat and your shoulder will hurt like hell, don't feel shocked because you have probably win your ticket to Impingment City

What is the Impingment Syndrome ? And what is the Rotator Cuff ?

The rotator cuff is a group of muscles and tendons that are attached to the bone of the shoulder joint.
The main function of those muscles is to stabilize the shoulder.

The shoulder -joint complex is more vulnerable of others joint because of the high degrees of mobility it can affords. That's why is so easy to injure and that's why you need strong rotator cuff muscles to prevent that injury.

The Shoulder joint or ( glenohumeral joint) is a multiaxial synovial ball and socket joint and involves articulation between the glenoid fossa of the scapula (shoulder blade) and the head of the humerus (upper arm bone).
The Gleohumeral joint has 120 degrees of unassisted flexion and is the most mobile joint of the human body as I said before.The space between the acromion and the rotator cuff tendons are filled with what is called a subacromial bursa, that is a sinovial membrane. The synovial membrane release the Synovial liquid that reduce friction between the articular cartilage. The synovial liquid makes the joint move like a well oiled perfect machine.

When the tendons of the rotator cuff become irritated and inflamed as they pass through the subacromial space we have a clinical syndrome called Shoulder impingment or Supraspinatus Syndrome. The result of this is : pain , weakness and loss of movement at the shoulder.

Symptoms

Shoulder pain is a generic term, and in a clinic we need to be specific if we want to really understand the problem. For this reason I'll list the kind of symptoms the rotatory cuff tears and shoulder impingment could present :

1.Sudden onset of sharp pain in the shoulder with tearing sensation
suggests rotator cuﬀ tear

2. Gradual increase in shoulder pain with overhead activities suggests an
impingement problem
Chronicity of symptoms
Location of symptoms

3. Pain usually lateral, superior, anterior shoulder, occasionally refers to
deltoid region

4. Posterior shoulder capsule pain usually consistent with anterior
instability causing posterior tightness

5. Pain with humerus in forward ﬂexed and internally rotated position
suggests rotator cuﬀ impingement

6. Pain with humerus in abducted and externally rotated position suggests
anterior glenohumeral instability and laxity

Objective, and what can you expect out of this Clinic

Throughout this clinic I'll spot and determine the cause of the Shoulder Impingment and I'll fix and rehabilitate the shoulder using treatment strategies that will restore the healthy function of the shoulder.

Rotator Cuff Muscle Anatomy

In this clinic when we analyze the muscles attached to the glenohumeral joint we will consider the Rotator Cuff Muscles.

The rotator cuff muscles are : infraspinatus, teres minor, supraspinatus and subscapularis.
The mnemonic S.I.T.S can be helpful to remember them.

Supraspinatus:

The supraspinatus muscle originates above the spine of the scapula and inserts on the greater tuberosity of the humerus. The supraspinatus abducts, or elevates, the shoulder joint. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint, or shoulder joint.

Infraspinatus:

The infraspinatus muscle originates below the spine of the scapula, in the infraspinatus fossa, and inserts on the posterior aspect of the greater tuberosity of the humerus. The infraspinatus externally rotates the shoulder joint. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint

Teres Minor:

The teres minor muscle originates on the lateral scapula border and inserts on the inferior aspect of the greater tuberosity of the humerus. The teres minor muscle externally rotates the shoulder joint. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint.

Subscapularis:

The subscapularis muscle originates on the anterior surface of the scapula, sitting directly over the ribs, and inserts on the lesser tuberosity of the humerus. The subscapularis muscle works to depress the head of the humerus allowing it to move freely in the glenohumeral joint during elevation of the arm. It also works with the other rotator cuff muscles to stabilize the head of the humerus in the glenohumeral joint.

The rotator cuff muscles are responsible for 45% of the abduction strength and 90% of the external rotation strength.

Shoulder Impingment Causes

Why do some people develope shoulder impingment and some others don't ?

I know lifters that bench 200 kg and they have never had shoulder problems, and I know really counscious lifters that bench 80 kg and they are struggling with shoulder pain all the time.

What is it that make the difference in between the two ?

Is it the genetic ? Is it the technique ?This is what we will try to discover.

1.Acromion Type

The first cause of Impingment is the Acromion Type. The acromion you are born with. There are three types of acromion : flat, curved and hooked.

The acromion differs in individuals. Bigliani describe the acromion in Type 1 , Type 2 and Type 3

The Type 1 acromion is flat and generally if you are born with it you are likely not to have any disconfort in your shoulder. In a recent study by ( Collipal , Ortega ; Espinoza 2010) has been discovered that 8% of the general population has a flat acromion. That means that we are statistically born to develope some kind of shoulder syndrome

The Type 2 acromion is curved and is present is 50% of the population. The Type 2 acromion narrows the gap in between the acrohumeral space and the bursa and it creates an higher risk of impingment

The Type 3 acromion is hooked and is present in 42% of the population and is the the one with the greater incidence of impingment and rotator cuff tears

2. Age

Aging can definitely affect your shoulder mobility and the tissue quality of your shoulder. With aging of the tissue's quality you can devolpe some kind of acromioclavicular arthrosis or calcific deposit in the subacromial space, those calcific deposit make patients predispose for impingment.

3. Weakness of The Rotator Cuff

The strengthening of the rotator cuff is of paramount importance in injury prevention. Internal rotator dominance is extremely common among powerlifters, body-builders where the pecs and shoulder are the most over-used muscles. This type of imbalance is present among boxers, swimmers, baseball players, do to the repetitions of overhead movement.

When your rotator cuff is weak you are prone to injury. Is very common between those kind of athletes

the occurances of humeral head subluxiations, dislocation and nagging overuse of shoulder injuries.

So strong rotator cuff muscles provide dynamic stabilization to the humeral head in the glenoid fossa.

So as you can see the main causes of Shoulder Impingments are both genetic and due to overuse of the shoulder joint in overhead sports activities and to shoulder instability due to weak rotator cuff muscles that fail to stabilize the humerus in the glenoid fossa.

But how do you spot an impingment?

Physical Examination

To start an examination we have to consider first :

1. Visualize the entire shoulder girdle and scapula

2. Note muscle mass asymmetry/atrophy and bone asymmetry

Range of Motion

The healthy shoulder-joint range of motion is :

Forward flexion (average range 150–180)

Abduction (average range 150–180 )

External rotation (average range with arm in adduction 30–60 with arm in abduction 70–90)

Internal rotation (average range measured by how high the patient can

reach the back with the ipsilateral thumb [ie, ipsilateral hip, T12, L5])(average range above T8)

Adduction (average range 45)

Extension (average range 45)

TESTS

Empty Can Test

The Empty Can Test is a manual muscles testing that concentrate on the shoulder girdle muscles. In particular we are going to testing the external/internal rotation and the abduction. To isolate the supraspinatus muscle the patient has to point the thumb to the floor. the clinician is going to apply some resistance to the arm. the arm has to be in : 30 degrees of forward flexion and 90 degrees of abduction.

Video 1

If the test is positive, pain is felt in the supraspinatus tendon and general weakness of the shoulder is perceived

Neer's Test

The Neer's Test is performed with the arm fully pronated and gradually forced into flexion. The scapula is stabilized by the clinician to prevent scapulathoracic motion. This movement cause the greater tuberosity to impinge against the acromion. if pain is manifested is a positive sign of impingment.

Hawkins-Kennedy Test

In the Hawkins Test the arms start in anatomical position. the clinician grab the elbow and the wrist of the patient flexing the elbow and shoulder to 90 degrees-. At this point the humerus is gradually intra-rotated causing the supraspinatus tendon to be impinged against the coracoacromial ligamentous arch. If the patient experience some pain it may indicate pathology of the rotator cuff muscles group.

Treatment

The first aim in the acute phase of the treatment is to relieve the patient from pain and inflammation. Active Rest of the glenohumeral joint should be the main concern and total avoidance of any overhead activity.
Ice could be use to reduce acute pain.

Chinese medicine has large use of the martillo a 7 puntas and Cupping therapy to treat tendinitis and pain. I strongly suggest the use of those elements after the rehabilitation massage. to speed the de-inflammation process and to reduce the pain.

Massage Therapy

In the massage therapy in the prone position : I will relieve tension in the

Supraspinatus ,
Infraspinatus and
Teres minor

Then in the supine position, I will massage :

The Anterior Deltoid adding movement to reach all the fibers and relax them then

The Pectoralis Minor which tension can anterior rotate the glenohumeral joint

The Subscapularis pressing the muscle down while add movement to reduce tension. Again soft tissue massage of this muscle is a very important factor in the shoulder impingment rehabilitation

The Diaphragm because a tension in this muscle can reduce thoracic rotation and eventually influence the glenohumeral joint and create instability in the shoulder

Reestablish non painful Rom is the main goal of the massage therapy treatment the value of those techinques in conjunction with rotator cuff strengthening exercises is documented in the study by

Beth Phillips, Eric Sletten, Scot W. Plunkett

Rotator Cuff Strengthening Exercises

As the study of Phillips/Sletten/Plunkett proves The Rotator Cuff Strength is crucial to normalize the arthrokinematics of the shoulder complex and recreate the healthy ROM of the shoulder.

I suggest perform 3 sets of every exercise for 15 repetitions, 3 times a week.

In the video below I will show you the basic exercises to strengthen the external rotators and the scapula stabilizers like serratus anterior , rhomboids, trapezius. The basic idea is to create an armour that stabilize the shoulder joint. In the video you will see some stretching exercises designed to stretch the posterior capsule to help you to reduce the pain

Conclusions

The objective of this clinic is to make you pain-free and to recuperate a painless ROM so that athletes can go back playing their sports and general population to perform everyday normal activities, implying overhead movements. Shoulder Impingment Syndrome has a really good prognosis especially if the diagnosis ha been made in time. The patient improvement can varies between 60% to 90% and lives symptom-free. Education should be implement especially for the strengthen of the rotator cuff with preventive exercises program as I showed you in the video.

Hopefully you find the time to include those exercises in your warm -up before benching. The future of your shoulder health depend on those little muscles that we forget to train or we just skip them because they are boring. But trust me Man if you want your bench press go up those are mandatory.

that's all with this clinic.

If you thought was helpful subscribe on My YOUTUBE CHANNEL

http://www.youtube.com/user/grandeilking

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Train Hard and C U Soon Son!

Brazilian Butt Workout

2013-04-04T04:04:00.000-07:00

I've designed this workout thinking about all the flat ass girls out there that really desire a sexy curvy ass and they never had their jeans fitting the right way on their back.
I really feel that is possible to get a better ass, against your genetic predisposition , but it's a tough journey.
It's crazy how the silicone shots to pump asses are getting so common in U.S. But beside the collateral effects of this medical treatment, you never know if the silicon implant is going to turn upside down creating horrendous artificial effects to the point that you could apply for a steady job at the Freakshow.

So I get a genetically Butt Proud Girl from Brazil and I make her workout pretty hard . She is acting cool but she was wasted!

I strongly suggest those exercises to improve your butt shape , doesn't matter if you are a stripper or porn-star you definitely need a sexy butt to survive the dating game and make your man a slave to your body. Well you need some charisma too but this will be in an another post.

Practise these exercise three times a week do it until you are exahusted, really !
increase the weight if it's too easy.

Do around 10 to 12 reps with heavy weights for 3 sets

Be ready to sweat!

Here the workout

Subscribe to my channel for more videos !

If you liked this post you might also like :

Stripper Butt Workout part 1

Stripper Butt Workout part 2

How to persuade people to do something for you!

2013-02-24T13:40:00.000-08:00

We need to persuade people everyday : The mother has to persuade her kid to eat broccoli, the man his date to come up and enjoy his new apt and the salesman has to convince his client to acquire that particular property that he really need to see...
There is no doubt that we need to get the attention first and then make them decide for "their" best interest, help them to take the "right" choice.

Because we are made of our daily choices.
You become what you do everyday
Think of your life as sequences of micro-choices.
take the morning for example :

Which foot first touch the floor in the morning?
Do you shower and eat, or vice-versa and why?
What do you eat? And why? How do you get to your job?

I understand that those questions may sound stupid but stay with me and take a close look at them...
Because we decide every moment of our life and most of the time we do it with some kind of auto-pilot.
Be present to ourselves is difficult and the influences are many and really strong
You can call those influences : programs , subconscious , conditioning or habits. We are conditioned from the family, the society and the media and everybody is full aware of it. Or at least this is what we think...

If you watch Tv , surf the Web or google anything, persuasion is the master. Starting from every commercials that try to unchain an emotional response from you. Continuing with every post's title or video on Google that has the only purpose to attract your attention in a blink of an eye.
And finishing with every memes, fashion and trend that cool-hunters are trying to spot and make it viral to build attention

We are so desperate for attention. Attention is money. And money, in this society, is God.

So like a feverish cult followers of an insane God we have to learn the discipline and the rules to get more attention possible, to persuade the others and to be finally blessed by the " Almigthy " in order to make It rains over us tons of holy Benjamins.

Robert Cialdini is a phychology and marketing professor that created the 6 keys principles of influence
he is like a shaman that show us the Way to get to persuade people and reach our desires

I'm sure most of you have heard of the 6 principles of influence before and how they work, but it is always good to review them , because the more you repeat them like a mantra the more you will remember them and eventually you will adopt them your everyday life
If for some reason you've never heard of them consider yourself baptized today

the 6 influence principles are :

Reciprocity : if I do something for you , you will feel the urge to do something in return for me. If I give you something free it's easier for you to buy something in return from me.The basic argument is that nobody like to be in debt with somebody

Watch out : this principle doesn't work with girls, if you buy her dinner you don't necessary get " something " in return. if she is a gold digger she will love be in debt with you.

Commitment and Consistency : If I commit to something , to an idea , to an action and I say it loud to a friend or I'm writing it , it's easier that I will go through it and I will be consistent with this idea and stick with it even if I'm not motivated anymore. Because we don't accept dissonance between our self image and what we say or do. So if I write on my journal tonight that I want 3 new clients, tomorrow I will hustle like a hooker to get them. Because I wrote it and expressed it. And I have to be consistent with my personal image.

Social Proof : is pure and simple conformism. For example the traffic light is red and a lot of people is waiting on both side of the street for the green. You don't see any cars approaching, probably you won't jaywalk.
But If you are in the same situation, red traffic, no cars but there is no people around I bet you will cross the street careless. Same thing if all your friends are owning an I-phone is more than probable that you will buy an I-phone too instead of a Blackberry.

Authority : People with authority have more influence than the average Joe. If I tell you I have a Ph.D in Social Persuasion you will pay more attention to what I'm saying to you, right now! If a Doctor say to you stop drinking milk because is bad , you will be easily influenced to stop drinking it than If your mother tells you so. Authority is strong because is connected to our past and the Authority of our parents when we were kids
Watch out : a lot of scientific researches use the authority that come from science itself to pitch products for big corporation.

Liking : We are more persuaded by people we like than by who we don't like. Duh! And it's not only physical attractiveness. For example we like people that are similar to us, so if you want to sell something start with finding a common ground and bond , give truthful compliments and cooperate with them towards a common goals and then ask for what you really want. It sounds kind of manipulative but this is actually how a good business partnership works

Scarcity : everything that is scarce acquire value. Gold has more value than steel. If the doctor tell you will die tomorrow I bet you will be freaking persuaded to enjoy your last day, don't you?

Those persuasion principles work, the real problem as I said before is to remember them and apply them in our life. We love knowing how things work but we rarely get in the mud with what we have learnt. We are emotional animal and we forget how to make our life better sometimes. But that's ok, if we are living the life we have dreamed about it . If not, is like teaching the rain to fall upwards...

5 torturing workout techniques to get a bigger chest

2013-02-08T14:04:00.000-08:00

You don't have to go to China and try the bamboo torture to feel real intense pain , you just have to step into my 5 torturing workout techniques and give your chest the best cutting-edge workout that it ever happened to try and wait for it to recover.
And guess what? Two days after with the pain from the workout , your chest will be stronger , bigger than it ever felt!

Has your chest development reached a plateau?

follow my lead and try those hardcore training tips to get a bigger and fuller chest

Check my video and subscribe for more videos every week.

Read the description of every exercise to get better knowledge on how to practice those methods

1. The Cluster

Load the barbell with the 80% - 90% of your 1RM.
Perform 1 rep to lockout
rest 10 sec
Perform 1 rep
rest 10 sec
Keep on doing it until you reach 6 or 8 reps
Rest 2 min
Do it for 3 sets

This technique allow you to work with bigger weights so that you'll increase your strength and in the same time you'll pump your muscle. The 10 seconds rest, are just enough to recuperate the ATP to perform more reps with a weight that you won't able to sustain for more than 4 or 5 reps.

Give this torturing technique a try to get bigger strength

2. The Double-Rep

Load the bar with 75% - 80% of you 1 RM
Be sure that you can perform 10 reps without struggling with the weight
To do the Double-reps : when you reach the bottom position, instead of going for the full reps, perform a fast micro-rep at the bottom and then go for the lockout
Do it for 10 or 8 reps

I learned the Double-Rep or ( X-rep ) from a Brazilian friend of mine from Rio. This technique is really effective to increase the hypertrophy you need in your chest. The Double-Rep breaks more fibers in the bottom position of the bench press, that is considered the hardest part of the lift. that's why you'll see tremendous gains and fuller chest if you do it!

Try this technique for your hypertrophy gainsdon't be shy

Hell-Reps

Load the bar with 80% of your 1 RM
Have a spotter helping you out
Perform 4 reps and then as the video shows, the partner will push the bar to your chest while you are resisting his force for 2 reps. Then he will push the bar till medium range, to work your triceps for other 2 reps. Your aim is to resist and push the damn bar up again!
Do a total of 8 reps for 3 sets

I copied this training method from Dorian Yates and his Hell reps program. For whom that don't know Dorian Yates he was many times Mr Olympia, I'm telling you this guy was Huge and he knows how to make real gains ! Anyway those reps will thrash your chest completely and they are painful.
But when you'll see your chest popping up ,you'll be so glad you have done those Hell-reps the day before

Drop Set

Load the bar with 80% of your 1RM
Again you need a training partner
Perform as many reps as you can
When you reach your plateau. The training partner will strip 5 kg plates from the bar
Perform as many reps with the new weight until you can
One more time the training partner will strip the 5 kg plate
Keep on following this method till you reach 3 or 4 changes of weight
Use the drop sets as a finisher

The Drop Set is an amazing method to work your red fibers and increase the contractions in your muscle!You are definitely work to failure that's why you don't want to abuse this method for more than two sets for muscle group to avoid over training!

Try this method to add some extreme muscle gains in your workout!

Negatives reps

Load the bar with 110% to 120% of your 1RM
Ask a training partner to help you
Lower the bar slowly as you pushing as strong as you can against the descending bar till the bottom position
Your partner will help you now, to raise the bar to lock out ( remember : you are still pushing in this phase like a motherfucker!)
Perform 3-4 reps
perform 3 sets with 2 or 3 minutes breaks in between

The negative reps are the most underrated way to increase hypertrophy in your muscle. You will definitely shock your muscle with this method . You will recruit an higher number of motor units and they will resist against the hardest tension they have ever perceived. Because motor units in your muscle are stimulated so hardly they will send a message to your brain to grows tremendously. It's easy ,the hardest the tension the bigger the growth stimulus the stronger you'll become.

like the drop set don't abuse this method and perform negatives once in while to avoid over training and injuries

If you like this article you might also like :

3 awful exercises mistakes

Body-tude 20 weeks program to raw muscle gains

4 New kettlebell exercises to define your abs

Stripper Butt Workout Part 3

2013-02-05T09:51:00.001-08:00

All right girls, here we go again with third and the last part of my Stripper Butt Workout Series!
We are going to push your glutes really hard today, and you 'll get your round and tone booty as fast as genetically possible.
This time to get better results I have researched the 5 best exercises to get a butt booster. I mean those exercises are going to make your butt hard like a rock and round like a bubble
If you have followed Stripper Butt Workout part 1 and Stripper Butt Workout part 2 you know we are serious about butt results.
In this last part of the program we are going back to perform 15 reps for every exercises to increase the amount of blood in your muscle and burn some extra fat.

The 5 butt boosters exercises in the video are :

Hip Thrust ( this is the most effective butt exercise ever! )

Split Squat with a deficit ( that will allow you to get really deep and target the lower portion of your butt)
Bridge on the bench
Sumo Squat with Kettlebell
Pistol on the bench

So perform the 15 reps for every sets and rest 45 seconds in between sets.

stick with this routine for at least 4 weeks and train your butt 2/3 times a week.
This training is Bubble Butt Guaranteed !

If you liked the video please subscribe to my channel on YOUTUBE for new workout and motivational videos every week

Stretching : " The art of being super-flexible "

2013-02-03T07:55:00.001-08:00

Hi guys this post is written by one friend of mine , Irina Sandu.
Irina that used to be a gymnast in Romania, she has learned the " hard way " the benefit of a good stretch. In Eastern Europe gymnastic is taken seriously. Gymnasts don't mess around and either you get super-flexible or you are out. The best contortionists in the world come form Eastern Europe. It must be for a reason don't it? In places like Mongolia be a contortionist , is considered a national respected art form and holds a certain cultural importance.
Here in the West, most of us , hate stretching , it's painful and it's need a lot of discipline because the gains you make , if you don't practice everyday, you lose.
I stretch all my clients and they feel amazing after a great massage/stretch. But if you want to stretch by yourself... I can 't think of a better " stretching expert" than Irina. Tough and sweet at the same time she can makes you, release all the tension in your body with those basic and advance exercises. So here we go...

Enter Irina...

Nowadays it seems like time flies by so fast. I look around sometimes and I feel that people are running through life without taking the time to stop, relax and really enjoy the daily little habits that make our life much sweeter (like enjoying a glass of milk or juice in the morning, reading a few lines from a good book or listening to the favorite song).

I think this tends to happen in the fitness world also. In my opinion, we, people training in the gym, forget to allocate the necessary time for warming up the body before our workout and don’t put so much importance on the activities that help the body recover afterwards. This can increase the risk of injuries, decrease the mobility and speed of the body or muscle coordination.

So, what can we do about this? My first advice to you is…add to your agenda at least 15 minutes more for your training time. Warm up your body by doing 5-10 minutes of cardiovascular exercises before you start the hard work. And second, include stretching in your daily routine. It may not seem so important and effective at a first glance because it’s not energetic or brings too much blood, sweat and tears, but, trust me, it can bring a lot of benefits into your life.

Every day I see a lot of you guys training really hard in the gym, heavy weight lifting in search for that muscle mass increase, but almost never watched them lengthen their muscles after the workout. It may be your number one goal to build muscle mass but guys, don’t you think it is also important not to end up stiff?

You may think stretching is not for you, that it is only for women because the exercises seem too soft or feminine. For your own health and well-being I recommend you think about and analyze the things I’m going to tell you next.

Weight trainings tighten and tension the muscles. This can lead to poor posture which can affect the proper functioning of the internal organs. Another consequence of lifting all those barbells may be seen in your appearance...and maybe you would prefer not to move like a robot in a few years time. By performing stretching exercises you can keep the aches and pains at minimum, improve your flexibility and have a great posture. Also, by increasing the blood flow in the muscle tissue, stretching helps you recover faster after a muscle injury. And this is not all! Did you know that stretching exercises can actually help you gain strength, increase endurance and improve jumping? Yes! It’s true! Studies have shown that individuals doing stretching on a regular basis have increased their ORM (“one-repetition-maximum”), muscular endurance and jump performance. I think this may just make your life a little bit easier when talking about reaching your training goals. Don’t you think?

Also, my ladies…if you don’t like the feeling of muscle soreness and would like to keep your femininity and sexiness…believe me, stretching helps you hold on to all of that. It will help you perform much more easily day to day movements like tightening your shoe laces, zipping your dress or reaching out for something. The increase in flexibility and joint range of motion that you will attain will also endow you with better balance and coordination to keep you away from injuries. Stretching, if performed in an appropriate way, can be an amazing stress relief…and we all know how much we have it in our everyday life. Wouldn’t you like to experience the sense of well-being and relief from tension after just 10 minutes of stretching exercises?

If you would, check out my list of 5 exercises that I would like to share with you:

1. For start-up I chose the “table” exercise. It is very good for elongating your spine and stretching the whole back side of the leg (hamstrings and calves). Make sure your knees and back are straight. Tuck those abs in and keep your shoulders down (as far away from the years) and in line with the hip. Always look down to the floor to prevent putting tension on your neck. In order to really lengthen those muscles keep the stretching position for 10-30 seconds. Repeat for 3-4 times and you will start feeling the difference. If you feel that you can go to the next level, try doing this exercise with your feet together.

2. The quadriceps is one of the most-used group of muscles in everyday activities (like walking or going up the stairs). This exercise does not only work for relaxing the front side muscles of the leg, but also puts your balance and stability to the test. To be sure that your position is correct, check in a mirror if you have the 90 degrees angle in the knee of your support foot and that you have a straight line from your shoulder way down to the knee of the stretched leg. Now, it may be a bit difficult at first when you try to grab the front side of the foot with your hand, but I am sure that you won’t give up that easily.

3. Moving on to the glutes. This exercise is not very hard to execute, but if not done properly it won’t bring you the benefits of which we’ve spoken before. In order to really feel the stretch pull the leg with your hand to the opposite side as shown in the picture. At the same time pull your chest up and keep your back straight. You can even turn and look to the back. And also…remember to breathe. It is necessary as in all types of training

4. Now this will challenge you a little bit. You will feel those inner thighs shouting for help, but be persistent. If you have just started introducing stretching into your life, you may have to start from a more basic position (e.g. your upper body doesn’t go all the way down to the floor, but is just a bit leaned forward with the weight on your palms). Step by step you will realize how your back muscles loosen up and allow you to go further and further to the ground. One advice: stop the movement if it hurts and don’t bounce. Stretching exercises that are not performed gradually (with a degree of pain that is easily bearable) may lead to the damage of the muscle and that is exactly what we want to avoid.

5. Maybe you have tried this back in school. The “bridge” is an amazing exercise to stretch the abdominal muscles. It is also a magnificent way of taking your flexibility to the limit. You will feel the pectoral, the shoulder, the back and the hip flexors muscles stretch like never before. This is an overall body stretch exercise, so it is advisable to keep it for the end of the session. For a more advanced level, push in your heels and try to move the body weight from your legs to your hands

These are just a few exercises from a much bigger range available suitable for all different levels of training. If you would like to see other ideas of exercises or if you have any questions please drop a comment and I'll be more than glad to answer. I hope you have found this helpful and interesting and that right now you are adding those 10 minutes of daily stretching in your agenda. And remember..."Your body is a temple, but only if you treat it as one" (Astrid Alauda)

Broscience: health and crazy news

2013-01-30T13:11:00.000-08:00

You know the deal man, today's medicine is tomorrow disease.
Science keep on fucking everything up. For example in the 80' and 90' all the scientific researches were against fat consumption

The Fats vs The World

Everything was fat free!Tvs , radios everybody was hunting and killing the fat like witches in Stephen King's movie.
The fat was the Devil, man!
And if you were obese and you had an heart attacked , it was because you were eating too many BBQ Ribs.
But you know what, the truth is fats are healthy in good proportions, and some of them like omega-3 and 6 are almost essential for your healthy living and they are even helpful to cure some heart related conditions and to reduce inflammation. So get some healthy premium fats to recover better after a tough workout and to reduce fat. Isn't that crazy? You need to eat fats to burn fat!Amazing dude!

The Sweet Biz

But who pushed this wave of misinformation? The US Government of course, in the 60's and the Corn Refiners Association that produces ( HFCS ) High-Fructose-Corn Syrup. Why?
Because US has tons a tons of corn. HFCS costs half of the prize of cane sugar. Soft drinks beverages like Coca Cola and Pepsi have HFCS and all the processed food industry has it.
Millions and millions of dollars are involved in this " sweet" business. That's why we have seen all these confusing media campaigns and PR against fats and in favor of a carbohydrates diets.
And the sad results is that average Joe America is getting fatter and fatter and the European are following the same path.

So don't get caught sleeping in a fat stupor and avoid HFCS for these 3 main reasons

Sugar in any case and form causes obesity and disease especially in big quantity. A can of Coke can contains till 17 teaspoons of sugar

HFCS goes directly to your liver through the bloodstream and triggers lipogenesis ( the creation of fats and cholesterol). If you abuse this product, in the long term you can develope a condition called fatty liver.

HFCS doesn 't stimulate any insulin and leptin production and this is really bad because they are essential hormones that regulate carbohydrates and fat metabolism. In few words if you eat HFCS you are likely to eat more and enhance caloric over-consumption.

Ibuprofen and Muscle Building

It's winter and the cold and the flu are spreading around like a Zombie Virus outbreak. You did everything to avoid getting bite by these bitches. You had your super tough hardcore workout in the gym. You broke down your muscle fibers with no mercy, and now you are drinking your whey protein shake that tastes like strawberry's heaven. But you have this headache that hammers your head and after those Squats ,the other day, your back kind of hurts. If you are thinking to pop an Ibuprofen pill, freeze, you are messing up with your muscle building recovery and the opportunity to get anabolic and increase your hypertrophy.
In a study of 2001 they have discovered that Ibuprofen inhibits the two enzymes COX-1 and COX-2 that are responsible for the creation of the Prostaglandins.
Prostaglandins are the cause of your muscle pain the day after your workout, the famous DOMS, pain and check this out : is not due to acid lactic like many thinks.
When you take Ibuprofen and even acetaminophen and aspirin you are stopping the inflammatory process by blocking the Prostaglandins and consequentially the pain.
Yes you have no pain, and you feel better, but in the same time you are inhibiting the Prostaglandins PGF2-a , the one that makes your muscle go freaking anabolic.

In the study : the athletes that took anti-inflammatory like Ibuprofen, after an eccentric workout , have zero healing of the muscular tissue and no hypertrophy at all. That means that they have literally thrown their workout in the garbage.
Why this information hasn't spread around?
It's pretty obvious, I think. Again for some reason we have been told to take Ibuprofen every time we have some kind of muscular pain. The crazy thing is that we are pain free but we are in the same time stopping the natural healing process of our body. So take Ibuprofen only when it's strictly necessary even to avoid stomach pain and liver problems that comes with the abuse of it

Gomad and the Milk dilemma !

All the lactose-intollerant put your hands upppp! Because this is going to kill you! Gomad stays for Gallon of Milk a Day and is the most underground , hated and venerated diet on the internet!

It seems that if you follow this diet on top of your basic caloric intake you are going to add 25 lbs of muscle/fat to your body in 1 month. The experts assure that you are not going to increase your body fat more than 3-4% and eventually if you had squatted and trained hard you will be able to cut your weight and gain a total of 5 kilos of lean muscle and increase strength like you were using " roids"

A gallon is 4 liters of milk a day and is almost 2500 calories a day, 200 grams of carbohydrates, 120 grams of proteins ( 20% whey and 80% casein) and a lot of saturated fats, that is ,by the way, increasing testosterone!

It's definitely a lot of milk and you should divide it if this way : 1 liter for breakfast, a liter for lunch, a liter after training and a liter before going to sleep!

If you are following the Gomad you have to do :

Do it straight for at least 30 days without skipping a day!
Drink whole milk, not skinny milk
Don't worry about fat gains ( because you'll gain some fat!)
Don't use Soy, Rice, Quinoa milk
Don't worry about the possible side effects like acne, gas , diarrhea, bloating, sleepiness

If you cannot drink a galon a day you can start with a liter a day the first week, 2 liters the second week and eventually go for full Gomad the 3rd or 4 th week.

In US more than 50 millions people is lactose intolerant, with the highest percentage spread between then 90% of Asian-American and 75% of African American.

If you are Lactose intolerant you definitely has to find another alternative for bulking up. Plus a lot of people is totally convinced that we shouldn't drinks bovine milk because is very specific aliment for calves.I don't agree if I skip milk is bacuse of the high percentage of carbhydrates in it , not because is for calves !Who cares if you feel fine , just drink it!
I'm not suggesting you to try Gomad , especially if you have the tendency to gain fat easily.
But if you are a an hard-gainer and muscle building is your goal I will give Gomad a try.

If you had some experience with Gomad drop a comment below I'm really interested in positive and success story of strength and muscle building with this diet!