JUST-FIT Health and Fitness

Thermic Effect of Food

2013-12-12T00:42:00.000+02:00

Thermic effect of food, a term commonly heard in fitness circles. Let's see what we can learn and how it can help us.

We've all seen and used calorie calculators, caloric balance formulas etc. They give us the number of calories we need to maintain our weight. They include abbreviations like BMR/RMR, TEA, NEAT and TEF. In this article I will specifically talk about the latter.

What is it?

TEF or thermic effect of food is a parameter indicating how much of the energy/caloric value of a food is necessary for its adoption and absorption.

For example after eating protein, your liver has to degrade it to amino acids, carbohydrates on the other hand have to be degraded to glucose. All this consumes energy and this exact process is known as a thermic effect.

TEF is a very small part of the equation for energy balance, and like some other things, it's a dynamic parameter (it's not constant)

It differs not only from person to person, but also in different macronutrients. It was found that in overweight people the thermic effect was significantly weaker.

Losing the extra pounds can return levels to their normal range. This also often explains the insulin resistance caused by too much body fat. Overweight individuals might have the effectiveness of their TEF halved.

In other words, if a diet consists of 3500 calories, and say 350 are (in normal circumstances) burned on food processing, a 50% loss would mean 175 less calories burned every day. In a period of one month that accumulates to 5250 calories, which is about 0.75 kg(1.65 lbs) of fat gained every month.

How do we measure TEF?

We mentioned what it represents. It's also defined as the difference between the energy expenditure of the body before and after a meal. This is exactly how it's actually measured. Digestion is a long and complex process and its duration is an important factor for the calculation of the thermal index.

An American group of scientists made 131 tests on different individuals, giving them foods with different portions and compositions. The entire test lasts 6 hours. The results were proportionally related to portion size and the individuals lean body mass (LBM)

The conclusion is that the thermic effect lasts for about 6 hours and it is directly related to the amount of food. In other words the more food you eat, the more energy and time will be expended for its digestion.

What are the typical values?

Protein - here the TEF is the strongest. Depending on the type and composition of the protein it varies between 20-30%.

Carbohydrates - here we also have a pretty big difference, the TEF values are between 5% and 25%, most of the time it tends to be on the lower side.

Fat - around 2-3%. This effectively means that our body doesn't lose energy while processing fat and can simply store it in the same condition in which it was eaten.

In general, the accepted average value is 10%. Because of this, it's considered that 1/10 of the total energy balance is due to the TEF. Generally, more protein = stronger thermic effect. Fiber also helps.

It's important to note that TEF doesn't depend on the number of meals per day, all that's important is the amount and type of food eaten. If you eat three 1000 calorie meals(3x1000=3000 x 10% =300 calories) or six 500 calorie meals(6 x 500=3000 x 10= 300 calories) the energy expenditure will be the same. So number of meals/meal timing does not matter.

Thermic effect and calories in different foods

Since this is a parameter that varies in different macronutrients and their combinations it isn't included in the Nutrition Facts of most foods. As you know proteins and carbohydrates are about 4 calories and fats around 9 calories/gr. This of course shouldn't be a cause for concern, as TEF is compensated for in the equation for energy intake.

An interesting fact is that if you need 2500 calories/day to maintain your weight, but you choose to not eat anything for a day, in theory that number will drop to 2250.

Can we manipulate it in order to lose fat?

We've got two options here, controlling appetite and burning extra calories by substituting foods with a low TEF for foods with a high TEF.

First option: It has been proved that foods with a stronger thermic effect are more satiating. In practice, this means that high protein diets are more satiating and if you have problems with hunger and appetite, by increasing the amount of protein in your diet at the expense of carbohydrates and fats, you will tame your hunger.

Second option: Changing the main source of energy in a certain diet will have an effect on its caloric balance. In an experiment where 3 diets were compared, each of which had it's total caloric value of about 70% from a different macronutrient respectively, protein, carbohydrates and fats.

The extra calories burned in the first diet(70% protein) were about three times more than the other two.

To show how this could affect you personally, let's take two extreme examples to compare and see which wields the maximum benefit (in normal circumstances the numbers will never be so high) and make a conclusion.

Let's say that you consume 200 calories from fat. You decide to replace those fats with protein instead. To demonstrate the theoretical maximum we will use extreme values.

TEF of fats is 3%, protein - 30%. In this case the the extra calories burned will be respectively 6 and 60 cal. The difference is 54 cal. If we do the same with carbohydrates instead of protein, the difference will be in the range of 8-10 cal. Neither is significant, nor practical.

For it to have a real impact, you'll need to manipulate macronutrients in scale, and that is rarely possible for various reasons (taste, cost, load on the liver etc.) It's not something anyone should worry about.

The thermic effect of food is a part of the energy balance equation. And that, like other parameters changes from person to person, diet and even lifestyle.Which reminds us once again that the calorie balance formulas only give us an approximate number.

You could use the TEF to manipulate the caloric balance, but that wouldn't bring significant enough results.
The only practical "use" of foods with a strong thermic effect( in my opinion ) is that those foods are more satiating and can really help out with hunger and satiation when cutting.

Good luck!

Reg Parks Favorite Shoulder Workout

2013-12-09T09:14:00.000+02:00

In 1952, Reg Park published his favorite shoulder workout in a magazine. He calls it his "favorite" because those exact exercises gave him his very well developed, massive shoulders. It incorporates the so called "cheating" movements, which at the time were prohibited in weightlifting, however that didn't stop many bodybuilders from using them.

1.Behind-The-Neck Shoulder Presses - 5x6. When Park wanted to focus on his shoulders, he would always use this exercise. Perform the exercise with heavy weight and slight cheating by utilising your legs at the last repetition is acceptable.
2.Dumbbell Shoulder Press - 4x6-8.Reg Park frequently changed the "tactic" when he performed this exercise. He would alternate his position, standing and seated. The performance, one hand at a time or both simultaneously. You've got a lot of options here.
3.Dumbbell Rear Lateral Raise(cheating) - 4x10. Fold your elbows a bit and use a slight "boost" from your upper body to spread the dumbbells sideways on each repetition, after which lower the weights back in a controlled fashion.Your wrists should be pointing forward.
4.Dumbbell Front Raise(cheating) - 3x8. One arm at a time, cheating your way up. Slightly swing the weight with your body, lift the dumbbell to the vertical, then lower it in a controlled fashion and do the same with your other hand.

This workout is suitable for advanced athletes who want to focus on their shoulders.It should be done two
times per week with plenty of rest in-between training. It is also possible to do it once alongside your back or chest and then run it again as a standalone workout.
Reg recommends supersetting the first two exercises. One set of behind-the-neck shoulder press and then once set of dumbbell shoulder press, rest, or vice versa.
Between exercises 1 and 2 rest for 2-3 minutes, between the 3 and 4 rest 1-2 minutes.

Contraindications

Beginners shouldn't even try this routine.
Intermediate lifters shouldn't cheat on the first two movements and perform the workout only once a week.
People with reduced mobility in the shoulders or shoulder girdle, slumped shoulders, shoulder pain, pain when pushing/raising arms forward or sideways should avoid this routine.
Cheating on the behind-the-neck shoulder press can be VERY dangerous.The reason - some lifters might be tempted to lower the bar to the base of the neck and accidentally go too low by trying to cheat their way up by using their legs. Which will get them stuck and most likely injured. So be careful!

Good luck!

Sumo Deadlift

2013-12-06T01:49:00.000+02:00

The Sumo Deadlift is a compound pulling exercise, which has a major power and complex muscle building character on the long back muscles, glutes and hamstrings.

Because of the increased risk of injury, the learning of proper technique is mandatory.The exercise is suitable for intermediate and advanced lifters.

As a variation of the conventional deadlift its preferred by many strongman competitors and other athletes, which want to utilize their hamstrings more than their back, because of their specific bio mechanic advantages or their simply stronger hamstrings.

Contraindications

The Sumo Deadlift is not recommended for lifters with injuries or distortions in the shoulder, shoulder girdle, spine, hips, knees and ankles.

These people should perform the movement only after an authorization by their orthopedic surgeon or physiotherapist. The performance itself should be guided by an experienced coach. If you're performing the exercise with proper form and experience pain at any time, stop!

Muscles:

Target

Erector Spinae
Synergists
Gluteus Maximus
Adductor Magnus
Quadriceps
Soleus
Dynamic Stabilizers
Hamstrings
Gastrocnemius

Stabilizers

Trapezius, Middle
Trapezius, Upper
Levator Scapulae
Rhomboids
Antagonist Stabilizers
Rectus Abdominis
Obliques

Variations

Barbell - the most popular option
Dumbbells/Kettlebells - rarely used options

According to the grip

Pronated grip - to be used with lighter weights
Mixed grip - the strongest grip option, used with heavy weight. The grip prevents the bar from rolling so it can't be dropped. Keep two things in mind: the mixed grip puts the biceps is under a lot of stress, and furthermore, to avoid imbalances use both mixed grips(switch hands)
Hook grip - a very effective grip that can be utilized in sets with a low number of repetitions.

Method of execution

Preparation

Position feet under bar with very wide stance.
Point your fingers out.
Squat down and grasp bar between legs with shoulder width or slightly narrower mixed grip.
Take a breath and tighten your abdomen. Your back should be straight, your knees and shoulders should be behind the barbell.

Performance

Lift bar by extending hips and knees to full extension.
Pull shoulders back at top of lift if rounded.
Return bar to the ground in a controlled fashion.
Repeat.

Comments and recommendations

Warm-up well before performing this exercise.
Before doing heavy weight sets, do a couple of light weight ones to prevent injuries.
Don't shrug your shoulders towards your ears while performing the movement.
Instead of focusing on pulling the weight up, focus on pushing your feet into the ground as if you're trying to split it and at the same time push your hips forward.
Begin each successive repetition with your shins touching the bar, so the tension is taken away from the waist at the expense of the hamstrings and buttocks.
Do not lift your hips faster than the bar. This would lead to a bigger involvement of the waist.
Don't pull with your arms, doing so won't help you lift more weight, it will just expend valuable energy.Your arms are just the "hooks" holding the weight, that's their only function here.
Always use correct form and a suitable weight.
The back stays straight throughout the whole exercise. Don't slouch even for a moment during the performance of this movement.

Relevancy

Use in training for fitness and conditioning
Beginners can perform the Sumo Deadlift only with a direct supervision of a personal trainer or a coach.

This exercise is recommended for intermediate lifters that have mastered the proper technique of execution (had it evaluated and corrected by a coach)

This, of course applies to advanced athletes with little to no experience in strength training as well, but to a lesser degree.

By performing the Sumo Deadlift you will increase power in the lower body and improve coordination between different muscle groups.

Use in bodybuilding
This particular exercise is very rarely used in classic bodybuilding routines. Bodybuilders use the deadlift as a back exercise, however in its Sumo variation, the involvement of the back is greatly lessened.
It finds most of its uses in strength cycles or to diversify training. Also its used to bring up the strengthen and bring up the hamstrings.

Use in strength and strength-conditioning
Due to the fact that women usually have a stronger lower body, the Sumo Deadlift is actively used by women dealing with strength-oriented sports. A lot of power lifters also prefer the Sumo variation over the conventional deadlift.

Use in CrossFit
Sumo Deadlifts can be used as a variation of the conventional deadlifts in different CrossFit routines, and it actually often plays a very core role in CrossFit workout routines alongside the high pull.

However Crossfitters shouldn't completely neglect the conventional deadlift, as many competitions have limitations on the stance width.

Spinach and Cheese Omelet

2013-11-27T18:44:00.003+02:00

Another quick, easy and healthy egg recipe. Appropriate for bulking and cutting.

You will need:

2 eggs
3 tbsp fine oatmeal
1-2 tbsp diced spinach
50 gr. Parmesan cheese(or whatever else you might want, like:cheddar, kashkaval, mozzarella etc.)
3 tbsp water

Optional: ham or bacon

Spices: salt, black pepper
The eggs, oatmeal, spinach, spices and water are mixed in a cup(the secret of a good omelet, is adding a little bit of water)

The mixture is cooked on a non-stick pan.
When it's almost ready, take the cheese and spread it around one side and use a spatula to fold the other side on top.Just like any other omelet.

That's it! Quick and easy!

Bon appetit!

Macros
30g	Protein
20g	Carbohydrates
21g	Fats
389	Calories

Keep in mind that depending on the type of cheese you use(and if there's added ham) the macros might change a bit.

(picture:musingsofahousewife.com)

How do proven to be ineffective supplements, actually work?

2013-11-27T01:27:00.000+02:00

Has this ever happened to you: buy the newest supplement, use it for a month, see some results and end up
pleased, but after some time you read somewhere that it's been proved that this exact supplement doesn't work? How come you got positive results from it, if it doesn't work?

The fitness industry nowadays is flooded with thousands of different products, there is so much variety to choose from. We can roughly categorize most of them - protein powders, weight-gainers, fat burners, pre-workout supplements, recovery supps and a few more.

Some supplements are sold as standalone products, while others are a mix of certain ingredients with a labeled or hidden profile of the mixture. In both cases many users err what is effective and what is not. Sometimes though, supplements that are proven to be ineffective...are actually effective.In this article we will talk about why that happens.

What could be the reasons?

Always, as it is with most things in life, even sports, a result is a mix of different reasons. In training rarely only one thing is responsible for a certain result. Sometimes the reasons overlap with one another, sometimes some of them "synergies" with others. Here are a few situations that often lead to delusions.

Spending money leads to more effort

Almost everyone had this happen at some point : You buy a certain product, or several at once. Consciously (at least partly) you decide that since you've actually spend money, this time you must get serious. It is past time for me to clean up my diet. This time I will train hard, no more skipping workouts, I'll train at 100% . No pain no gain right? Is this familiar to you? There is no need for further explanation, I'm sure you get already get it. Naturally if you're more serious, you will train harder and actually keep your diet in check and the result will of course be better. This doesn't necessarily mean that the new supplements are responsible, right?

Starting to use a new supplement is often accompanied by a change in your routine

This situation is almost the same as the one above, but it's completely intentional. You start to use a new product/stack and with it you also want another change. You change your workout routine, add a few new exercises, change some other parameters. Naturally, the new exercises will stimulate your muscles in a different way, which will cause growth and nervous adaptation. Increasing volume will also contribute to a new result. Separate exercises which haven't been done in a long time, allow for a very quick strength progress(at first) because of the nervous adaptation.

Placebo

This is one of the most important factors. It should always be taken into account. It can create a completely new effect and it can also enhance/worsen an already existing one. The way you think of something can actually impact it's actual effectiveness, just by thinking you can cause certain physiological reactions.
Simply put: If you really believe that a supplement will give you more energy, you will feel more energetic after taking it.

I've seen how a person with no knowledge of supplements, takes a multivitamin and begins to jump and run around like crazy, because it gave him a huge amount of energy. I'm sure everyone has experienced/seen a similar thing. This effect can persist in the long run, if you genuinely believe that something will help your muscles grow faster, it has a real chance to actually help you grow muscles faster.

Stacks with effective and ineffective supplements

In this group, except stacks we can include individual products with several ingredients and blends with hidden profiles. Some of the things inside those supps are effective, other aren't. Especially when the quantity of certain ingredients isn't listed on the label, the consumers are often mislead that some(or all) of the ingredients will have an effect, when in reality, just one or two of the them are responsible for 100% of the results.

Natural strength progression

This most often occurs with people that try to justify their poor choice of creatine. Sometimes perseverance pays off. Each of us (perhaps excluding the complete beginners) has had a plateau on an exercise or even on general progress. Sometimes all you need is a little perseverance and things start to work again. But... if this point in time coincides with the addition of a new supplement, it doesn't necessarily mean that one is a consequence of the other. Even without a plateau, especially in people that have less than a year or two of experience in the gym, it is completely normal to progress every month. With or without supplements.

Caffeine and fat-burners

Fat burners (or at least the legal ones) are the group of supplements with the most questionable effectiveness on the market. How to convince users that they actually work? It's simple, make them feel something right after usage. This is the main reason that fat burners are filled with caffeine, 1-3 dimetilamilamin and others. Even with a poor diet, if the fat burner gives a lot of energy, then all the reviews on it will be positive.

Effective only in a deficit

This is a weird group of supplements. In most cases they aren't effective and are useless to most people. But at a certain deficit of something in the organism, they become effective. We aren't talking about a placebo effect, there's actually a real result. For example if you're not getting enough L-glutamine in your diet, such a supplement would be conditionally effective.

Conclusion

Ultimately, a certain supplement, which you've taken and think that it has contributed to your results, might actually have been useless. Of course the opposite can also be true. You can buy something that is proven to
work, and still not get a positive result.

I'm in no way denying the effectiveness of supplements in general. They have their place in our workout routines, health and sports and can certainly help.

Always read the label before purchasing a product and do not believe/dispute automatically what you read about a particular product. Collect information, focusing on scientific sources and don't ignore the users reviews, they too can help out.

Good luck!

Dumbbell Incline Bench Press

2013-11-25T01:44:00.000+02:00

The Dumbbell Incline Bench Press is a compound, pushing movement, that engages the muscles of the chest and shoulder girdle.Often used to bring up the upper chest.The exercise is among the best movements to include in a split routine focused on strength endurance and muscle mass in the chest and shoulders. Kinesiologic analysis shows that this movement is very close to the barbell incline bench press, with some significant differences.

The Incline Dumbbell Press has the following features:

allows for a longer (deeper) range of motion
allows for a dynamic change of grip and arm span
further engages the stabilizing muscles
has a lower power threshold ,i.e. doesn't allow a very high maximum performance compared to barbell incline

Contraindications:

The exercise is not recommended for people who have suffered injuries in the shoulder joints.
The exercise should be performed with a spotter to help with the initial dumbbell position, spot you through the movement and monitor the position of the shoulders.

Muscles

Target

Pectoralis Major, Clavicular

Synergists

Deltoid, Anterior
Triceps Brachii

Dynamic Stabilizers

Biceps Brachii, Short Head

Variations

Depending on the inclination of the bench

Small incline (10 to 20 degrees) - the big heads are still used in a major way
Medium incline (20 to 30 degrees ) - the most commonly used variation, this is the best slope to focus on the upper chest muscles. Here the assistance from the shoulders is weak to intermediate.
Big incline (30 to 45 degrees) - Assistance shifts to the front shoulder and triceps. Lower pectoral heads only stabilize the position of the upper arm.

According to grip and wrist position

Pronated grip (dumbbell axes coincide):strong emphasis on shoulder and triceps. Traditional bodybuilding grip for this particular movement.
Pronated grip with the arms and shoulders in line in the lower end point: This further increases the role of the shoulders and triceps in the movement and often unnecessarily involves the small pectoral muscles.
Semi-pronated (dumbbell axes form a 90 degree angle): Preferred by fans of power-conditioning methods, it involves a larger number of synergists in the movement.
Dynamic from half pronated to pronated: Variation used in high intensity sets, where the emphasis is given briefly with pronation and holding only in the uppermost point of the range of motion.

Shoulder position

Shoulder width: suitable for developing strength endurance and stability.
Narrow: bodybuilding option, accompanied by chest flexion in the uppermost point.
Wide: The emphasis is on stability.Advanced method that should be done with a spotter and very light weight. The modern fitness industry offers equally effective and much safer options with the same benefits. It would be best to take advantage of those.

According to the range of motion

Full ROM: full range of motion.
3/4 ROM : the same range of motion one would have with a barbell. Wrists stop at chest level.
1/2 ROM (upper) : Elbows stop at a 90 degree angle. It's a very bad idea to do partial reps on the incline dumbbell chest press, especially when paired with a wide finish and over pronation.Don't do it in high intensity sets! The barbell variation here is preffered.
1/2 ROM (lower) : This variation aims for a good stretch at the bottom. a bodybuilding option, which carries a lot of risk.

Method of execution

Sit down on incline bench with dumbbells resting on lower thigh.
Kick weights to shoulders and lean back.
Position dumbbells to sides of chest with upper arm under each dumbbell.

Execution

Press dumbbells up with elbows to sides until arms are extended.
Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder.
Repeat.

Recommendations:

If you're aiming for a deep stretch and a full range of motion, you shouldn't be using a weight higher than 60% of your 1RM, the pace should be slow with a slight hold at the bottom.
The most difficult part of this exercise is getting the dumbbells to the starting position, if you don't have a spotter that is.Place the dumbbells on your legs, get ready and use your legs to push the dumbbells upward towards your upper body to get to the starting position easier.
Don't perform this exercise if you do not have sufficient stability in the wrists and elbows. A small error in the lower section of the movement will lead to a big error on the top.
At the lowest point your wrists should be at roughly at shoulder level and over your elbows.
Do not pull your shoulders diagonally to your ears/chin. The small pectoral and trapezius muscles will actually only disrupt your shoulder girdle stability instead of helping you out with the movement.
This exercise is not made to be a show of strength, the main benefits of this exercise come from the extra range of motion and its ability to provide a good stretch at the bottom. You won't be able to utilise neither of those if you're using too much weight, there is no point in performing the Dumbbell Incline Bench Press with a 1/2 range of motion, that basically makes it a less effective version of the Barbell Incline Press. So make sure you set your ego aside before performing this exercise.

Applications

The Incline Dumbbell Press has applicability in fitness, bodybuilding and strength-conditioning routines. Its main application, however, lies exactly in the workout routines of bodybuilding enthusiasts and professionals who know its advantages and disadvantages compared to its machine and barbell variations.

The exercise is best performed as the third or fourth exercise in a chest workout. In workouts prioritising the upper chest, it can be placed second.

If you decide to include the Dumbbell Incline Bench Press in your routine, try to find a training partner to monitor your form and provide assistance when needed.

Feel free to ask any question you might have about this exercise in the comment section bellow.
(sources:exrx.net)
(picture:musclemag.com)

Effective Hypertrophy Workout Routine

2013-11-23T23:37:00.000+02:00

Are you looking for a new routine to challenge your muscles, and want to be in the gym every day?
Give this one a try.
It's a hypertrophy five day split consisting of intense back to back workouts that will tear muscle fibers and force your muscles into growth! And of course there is a two day rest period.

Day 1 - chest, abs
Day 2 - back
Day 3 - legs
Day 4 - shoulders, traps, abs
Day 5 - arms
Day 6 - rest
Day 7 - rest

Day One Workout

Incline Bench Press - 4 sets of 8 reps
Flat Barbell Bench Press - 4 sets of 8 reps
Incline Dumbbell Press - 4 sets of 8
Pec-deck - 4 sets of 10 reps
Crunches - 3 sets of 30 reps
Leg Raise - 3 sets of 30 reps

Day Two Workout

Barbell Row - 4 sets of 8 reps
Pull ups - 4 sets of 10 reps
Dead lift - 4 sets of 8 reps
Seated Cable Rows - 3 sets of 8 reps
Hyper extension - 3 sets of 20 reps

Day Three Workout

Squats - 4 sets of 10 reps
Dumbbell Lunges - 4 sets of 10 reps
Leg Extensions - 4 sets of 10 reps
Hamstring Curls - 4 sets of 10 reps
Calf Raises - 4 sets of 12-15 reps

Day Four Workout

Dumbbell Shoulder Press - 4 sets of 8 reps
Dumbbell Lateral Raises - 3 sets of 8 reps
Dumbbell Rear Lateral Raises - 3 sets of 8 reps
Shrugs - 4 sets of 10 reps
Crunches - 3 sets of 30 reps
Leg Raises - 3 sets of 30 reps

Day Five Workout

Close Grip Bench Press - 3 sets of 8 reps
Skull Crushers - 3 sets of 8 reps
Cable Push downs - 3 sets of 8 reps
Barbell Curls - 3 sets of 8 reps
Dumbbell Curls - 3 sets of 8 reps
Concentration Curls - 3 sets of 8 reps

Contraindications:

This workout routine is not for beginners, this is a routine for intermediate and advanced lifters.You will make much faster progress on a full body beginner routine if you're indeed a beginner, this routine is suited for more experienced individuals.
This routines aim is hypertrophy, it will not build as much strength as for example a 5x5 routine.

Abs are trained twice a week, since they are a weaker muscle group in most people.Try to increase the weight every week.Rest two minutes in between sets and three minutes in between exercises.
Ask any questions you might have in the comment section bellow.

Good luck!

Joe Weider. The Father Of Bodybuilding

2013-11-20T23:58:00.000+02:00

Due to his height of 167cm(5'6'') and a weight of 52kg(114lbs) in his teens Joe was often robbed and bullied by his peers, which lead him to the though of wrestling.The wrestling coach that he asked for training, refused, because he believed the young man couldn't handle it.Then the future fitness guru got himself one axle and two wheels from a tram depot and made himself a barbell.
He started from where everyone else started at the time.
From their backyard or basement.

Joe Weider was born on November 29, 1920 in Montreal, Canada. This is the widely accepted version, since the archive burned in a fire and the exact date of his birth wasn't stored, but according to various sources, it ranges to 1922.

Wishing to share his experience with the world, Joe began by creating his publishing empire.When he was only seventeen years old, he printed out and placed on the market his first magazine "Your Physique" with a very small circulation, which quickly sold out because of the desire to workout and the hunger of the market for such literature.The magazine was renamed several times and ends up being the most successful edition in his career. The last name is "Muscle & Fitness"

His publishing doesn't end there, Joe has a number of other magazines on the topic, like:"Living healthy", "A Healthy pregnancy'', "Flex", "Muscular Strength", "Mr. America" and many others.He is an absolute pioneer in the editions of bodybuilding and fitness, able to meet the many and various niches.

Apart from magazines, Joe has published several books. The first and most famous of these is "Bodybuilding, the Weider approach", published in 1981, and the latter was co-authored with his brother , Ben, "Brothers of Iron" 2006, Joe Weider has also created his own line of sportswear and home wear, he is also a big manufacturer of nutritional supplements.

Sport Vision

He is often characterized by a holistic approach.He was the first to look at bodybuilding as a combination of
training, nutrition and rest, he is the first to link results with not only training, but mental engagement and mental workload as well. He coached many of the greatest bodybuilders and, of course, the foundation of the iconic competitions like Mr. and Ms.Olympia and the competition for veterans - Masters Olympia.

The time of Weider will forever remain as an era of bodybuilding. Many of his methods are questionable, he has been suspected of incorrect nutrition and supplement advertising, misrepresentation and false promises, but the fact that one way or another he turned bodybuilding from a basement exercise to a world wide competition and arguably a sport.

Training principles

Joe's training principals are ultra popular and used even today. He created the foundations of the science of bodybuilding. The first principle of the Weider approach is to isolate. Isolation and training of selected individual muscle groups and concentrating on them is the also first current principle of bodybuilding.Weider 's ideas do not end here, he recommends that lagging muscle groups should be emphasized during training. This principle is now known as a priority training.

As another form of isolation the author has developed the principle of pre-fatigue. In other words, in compound exercises like the deadlift and bench press, it's possible for small muscle group to "fail" before the big ones - such as the pecs or the dorsal extensor and therefore those bigger muscles are trained in advance, to ensure that during the compound exercise afterwards those muscles will be trained effectively and fatigued.

The Pyramid set principal is known to every builder. He suggests increasing the weight at the expense of reducing repetitions, thus the muscle group is warmed up and well prepared for the increased load without overloading. The principle is suitable for a variety of training, most often it's used in strength or muscle building workouts.

Training sets are not principals, but a philosophy made by Weider in detail like his combination of sets.He first introduced the super sets, giant sets, and the combination of antagonist and protagonist muscle groups in the same set. He also mentions the drop sets, as well as the monitoring the intensity of ones workout : shortening the breaks between sets and increase the latter. Sets and the policy towards them and their variety are the center of the Weider principals.

Weider introduced the so-called . "instinctive training", self monitoring and adjusting ones workout to ones overall physical and mental condition. But the fact is that Weider isn't the inventor of most of these principles, he is the first publisher, he is the one that popularized them. Most of them are parts of the older and already used training systems.

Nutrition and rest

Weider promoted the idea of healthy eating as a scientific rather than a fitness approach, he applies sports science and proven methodologies. And most importantly he strives to keep nutrition healthy, not a way to improve your results by sacrificing health. He tries to promote that through his whole life. Unfortunately in his time food science was just getting started and his principles were "marked " by the popular thing through those years, the "hate" of dietary fats. His balanced diet includes mainly carbohydrates and protein, vitamins, micro elements and supplements from natural sources. We can later see that vibe persist in his fitness supplement products.

In his time people also started to understand that rest is a very important part of training, they realised that the muscle actually grows while it's resting.Weider applies this principle to his workout splits, with most of them having 3-5 work days per week. His methods, routines and systems provide everything bodybuilding needs for decades. His practice is actually the most popular fitness and bodybuilding approach among amateurs and professionals for many years.

Coaching

Many famous and successful bodybuilders were trained by Joe Weider.The first among them of course is the former governor of California, Arnold Schwarzenegger, once an foreigner admitted to the United States thanks to Weider.
Also Mike Katz, Jack Delinger, Ray Schaefer and many others.

And further more many bodybuilders have done Weider's workout routines without being trained directly by him.But the most important steps of his bodybuilding coaching career are the competitions. He is the founder of the most popular disciplines and organizations in modern bodybuilding.
Some important dates:

In 1946, Joe founded International Federation of Bodybuilding and Fitness (IFBB). Currently 176 member countries.
In the same year the first bodybuilding show was organized - Mr. Canada.
In 1965 the brothers organized the first Mr.Olympia contest, which is now the worlds leading bodybuilding contest.
Much later, in 1980 Joe facilitates the holding of the first Ms.Olympia contest.

Death

On May 23, 2013 at the age of 93, following a heart failure at a hospital in Los Angeles, the man who created an entire fitness industry, quietly left our world.

Today, the name Weider is a brand and an icon. Regardless of how we look at his work, this is a man who left huge mark in bodybuilding and one of the founders of the process that brought the sport out from basements and garages and showed it to the world as a source of pride.

Like it or not, Weider died as someone who has achieved most of his goals and created a whole fitness empire by himself. Without this man, bodybuilding today wouldn't be the same.

Steamed Chicken Breast With Veggies

2013-11-17T03:11:00.001+02:00

Chicken breast, a cutting bodybuilders best friend. I believe that it needs no further introduction, so let's get to the recipe!

You will need:

800g of skinless chicken breast, cut in 4 200g pieces
150g of carrots
150 of mushrooms
1 red and 1 green pepper
60 ml (4tbsp.) of tomato paste
Spices: 4 sprigs of tarragon*preferably fresh), salt.

The meat is washed, dried and every piece is put onto two sheets of aluminum foil.
Each piece of chicken gets tomato paste, salt and a sprig of tarragon.

The carrots, mushrooms and peppers are washed, cleaned, cut into pieces and added in the foil as next to the chicken. Before you turn the foil, salt the vegetables. The foil is folded well and the sides are pressed.

The wrapped meat and vegetables are cooked in a food steamer for 25-30 minutes.

Can also be prepared in a tray in an oven instead of a steamer.
Best consumed warm.

Macros For 1 Piece
44.3g	Protein
5.5g	Carbohydrates
12.8g	Fats
308.3	Calories

Jump Rope Training Part II

2013-11-15T23:54:00.000+02:00

A short and simple guide on the basic skills of jump rope training.
You will also find information on the use of skipping rope in different workout routines and it's variations.

Rope Jump Training

Continued from the first part.
Jump Rope Variations
They differ mainly in the intensity, i.e. number revolutions per minute.
For example jumping with 200 rpm is considered an anaerobic cardio activity that increases heart rate to 85-95% of the maximum.

Low-intensity 60-100 rpm .
Average intensity 101-159
High Intensity 160-199
Competition level intensity 200-300

Jump Rope Techniques

There are different jumping steps.There are twelve classic steps. Here I will cover the two basic steps needed for beginners.

Basic step

The body is upright , the jumping is done with both feet at the same time, about 2-3 cm off the ground, just enough for the rope to be able to pass through.

Jogging step

It allows for a faster rotation. Resembles running in place.While one leg steps and jumps, the second one is already in the air.The jumps are done from one leg at a time with a faster pace.

Applications

As part of a complex workout routine

Weight Loss: can be used as a light warm-up, as a cardio workout and as post workout cardio;
Recomposition workout routines: Can be used as a warm-up and as an addition to post workout cardio.

As a stand-alone exercise
aerobic:

Beginners - introductory cardio part (10 minutes) in a mixed cardio program
Advanced - moderate to high intensity cardio routine (20 minutes) + low intensity jump rope (10 min) or another low intensity cardio (inclined fast walk, stationary bike)

Anaerobic and aerobic- anaerobic :

Explosive power in the hamstrings and calves - a number of short 2-3 minute sets of high intensity jumping at the end of an upper body workout
Explosive power in the hamstrings and calves - 10 minutes warm-up with low intensity jump rope and a number of short (2-3 minute) sets of high intensity at the beginning of a hamstrings and calves workout.

I want to jump! How should I start?

Start by training the basic and jogging steps in short sets, until you learn how to synchronize the movement the whole movement. The basic step is the easiest of all. When you can do five minute sets of the basic step, incorporate short sets of the jogging step and go back to the basic step when you get tired.

Try to practice 5-10 minutes of jump rope at once or twice in the first four weeks.At the beginning technique and frequency are the most important factors. Speed and volume of training will come with the improvement of the first two. It is better to spend a little time jumping every day than jumping once a week for three hours straight.The latter would actually be unhealthy.

Once you can jump for 10 minutes without stopping at with 140-180 rotations per minute, you'll be ready for an advanced routine.
Good luck!

Jump Rope Training

2013-11-11T22:36:00.001+02:00

Have you ever wondered why so few people in the gym choose to rope jump instead of the boring treadmill?
The reason isn't that the machines are more effective, the actual reason lies in the reluctance of the trainees to learn the proper rope jumping technique.

Well, according to some medical studies, it appears that in addition to fat loss, rope jumping also brings
some important benefits in the long run. Jumping rope improves the function of the vestibular system and reduces stress! So why don't we jump rope?

Rope Jumping

The jumping itself is a complex movement, in the course of which all muscle groups of the legs, and most muscle groups in the arms and torso are engaged.Prolonged jumping enhances activity of the central and peripheral nervous system, because it is necessary to constantly maintain balance in a rapidly changing environment.If not overdone, this stress leaves a positive impact on the muscles, the cardiovascular system, the blood flow to the internal organs and the nervous system.

Rope jumping is a moderate to high intensity cardio activity.The important thing here is that the more advanced one gets, the easier it becomes, if done with the same number of rotations per minute, in other words the intensity decreases over time. For beginners, however even 60 jumps per minute(minimum rope jumping speed) could prove to be an intense workout.

Fitness benefits

Increases the anaerobic and aerobic capacity of energy expenditure per minute( ie increases the amount of energy you can exude in a minute)
Enhances the explosive power of the lower limbs
Improve coordination
Improves the ability to balance the body by improving the function of the vestibular system
Increases agility
Increases the average speed of running
Improves sprint performance
Burns more calories per minute in all exercises(for experienced jumpers), which improves weight loss

Can everyone jump rope?

Jumping rope is suitable for all healthy people under the age of 55 years with body fat under 35%. People that fall into that category should jump rope from two to four times a week, 5 minute intervals and should aim to reach 10 minute intervals without rest at a low intensity (50% maximum heart rate)

Older athletes should undergo a longer routine of gradually alternating cardio activities to prepare their hearts for the stress. This is necessary since if one is inexperienced in cardio exercises one wouldn't be able to differentiate a safe pulse from a dangerous one, and that is risky when dealing with obese and/or older people.

Rope jumping is not recommended for people with vestibular, cardiovascular and respiratory problems.
Not recommended for people with injuries in the ankle and/or knee.
Not recommended for flat footed people.

Did you know?
A 70 kg man, rope jumping with 120 revolutions per minute burns 13 kcal / minute ?
It's a pace that everyone that has mastered basic jumping skills can maintain with ease.

Part II in which I will cover the different variations and techniques of Jump Rope Training is coming soon!

Dangers of Prolonged Cardio

2013-11-11T00:52:00.001+02:00

Repeatedly called into question, and as old as the world, the low intensity steady state(LISS) cardio done for long periods of time is a constant subject of controversy.Today we I will try to systematize the issues around it in an article, without claiming to be able to cover everything on the topic.

Benefits of cardio training

The widely known benefits from cardiovascular exercise.

Cardio reduces the percentage of body fat and helps in the fight to overthrow the extra pounds;
Improve the heart and cardiovascular function;
Improves circulation, thus improving muscle performance and because of the increased blood flow the removal of toxins becomes easier.
Reduces stress and the risk of diabetes;
Increases stamina, physical strength, endurance and improves the condition of the body;
Improves metabolism;
Stimulates the lungs and increases their capacity, improves rested breathing;
Reduces blood pressure and influences the normalization of cholesterol levels.

Cardio can definitely be classified as a benefit.Cardio dramatically enhances the activity of the pituitary gland and helps our bodies create a lot more growth hormone - the hormone of youth and a strong immune system. However if we do not balance our training with rest, nutrition and recovery, cardiovascular training can lead to unwanted side effects like loss of muscle mass and slower fat loss.

Long cardio

Its still often argued that the longer the cardio workout, the more fat burned, so the longer our workout the better the benefits right? It's true, that the burning of fat does not start immediately, the process is preceded by the usage of other energy sources first, and really begins after the first 15-20 minutes of exercise.

However doing cardio until complete exhaustion for an hour or more, is definitely not a guarantee that you will burn only the unwanted fat, there is a guarantee however that by doing so you will drive your body in a catabolic state, which will lead to you losing not only fat, but muscle mass as well, on top of that you will be slowing down your metabolism.

This in turn will make fat loss more difficult in the future. By this I don't mean that cardio should be really low intensity or that you shouldn't do it at all, because that will not bring you the desired effects.

With a properly structured workout routine that includes weight training and cardio, a good diet, enough recovery time and the consideration of several important cardio factors (duration, intensity level, heart rate and the right time to do cardio) achieving your personal goals will be only be a matter of time.

Negatives of prolonged cardiovascular workouts

Like anything else, cardio too has two sides, one carrying its positives and the other one its negatives:

possible loss of muscle mass;
possible injury from over training or poor running technique(or other form of cardio exercise);
not an effective way to build muscle mass.

These side effects are not a mandatory part of your fitness routine, to avoid them you must be careful with how spend your time in the gym. Keep in mind that when doing low intensity steady state cardio (60-80% of your maximum heart rate) you're also often training with minimal effectiveness.

Lately one of the most effective forms of cardio has increased in popularity: the HIIT(high intensity interval training). It accelerates the metabolism and the burning of calories for several hours after training. I'll talk more about the HIIT in another post.

Common mistakes

"The more you sweat during a workout , the more calories you will burn." I'm sure you've heard this one many times.I've even seen someone wrap themselves with plastic bags in hope of burning more fat.There is no truth to this one at all. The only thing you could achieve by using methods to increase sweating is dehydrate your body.
Also, do not be fooled into thinking that by spending a little more time on the treadmill you can let yourself eat a lot more. Not all foods can be easily "burned off" on the treadmill, some foods are just too calorie dense( nuts, chips, sweets , chocolate , etc.) .Nobody can afford to spend one hour and a half in the gym doing cardio to burn off the unnecessary junk food! If you are indeed finding yourself in need to do hours of cardio every day, you might want to change your diet instead. Doing hoours and hours of cardio daily especially if you're unprepared will lead to over training, which in turn will lead to injuries.

It is important to remember that if you're doing cardio to lose fat, the fat burning process will start 15-20 minutes into the workout.

What is the best duration?

Clearly, it varies depending on ones goals, but more than 60-70 minutes of cardio a day I would define as counter-productive , especially if you are not getting enough protein , water and calories.

The optimal duration is usually about 30-40 minutes.
The duration of your cardio workouts shouldn't only depend on your goals, but your experience as well.

Beginners can start with two sets of 10-12 minutes and try to reach a set of 25 minutes. The American College of Sports and Medicine recommends conducting cardio workouts up to 30 minutes, 4 or 5 times a week.

According to many surveys from the Canadian Cardiovascular Congress 2010 in Montreal during a marathon the blood flow to the muscles is restricted, severe dehydration occurs and significant parts of the heart do not function at 100%.

This, of course, is reversible with proper rest and a consistent training regime. We all know that regular physical activity reduces the risk of cardiovascular disease , but in a marathon, at the time of running the cardiac risk is increased greatly. So think twice before staying on the treadmill for two hours straight.

While it is indeed gaining more fans, it is appropriate to mention that the HIIT cardio is not for everyone.Low intensity steady state cardio is also among the most successful methods for training and combating/preventing obesity.

There is tons of evidence that suggests obesity may be the result of a very slight imbalance of energy. Therefore, even a small amount of casual exercise or activity if done consistently and not compensated for by eating more food, can turn the tide in our fight against obesity.

Although high intensity cardio works fast, it does not mean that LISS cardio is useless.
If your goal is endurance for example, low intensity steady state cardio is what you need to do, it has been proven that LISS cardio is much more effective in increasing endurance than it's impatient brother HIIT.
LISS cardio can be very, very useful and if you don't overdo it, it will enhance your health.
Again I'm not trying to bash on low intensity cardio, what I'm trying to do is show that too much of that cardio can indeed be dangerous.

Health exchanged for sport results

It has been proven that doing cardio for very long periods of time worsens muscle tissue and lowers testosterone levels. Prolonged monotonous cardio affects cortisol levels and often is accompanied by suppression of the immune system. Often marathon runners with solid experience appear more susceptible to colds and respiratory infections after the race due to altered levels of cortisol .

According to a study from the Department of Medical Research, Uppsala University Hospital, Sweden that
covered 5,755 participants in 90km ski racing runs, held over the period of 1998-2005.

Hospitalized participants were free of cardiovascular diseases, but were received for possible arrhythmia and other secondary outcomes. It was found that those who competed in the most events and those which had the best times were at a higher risk of arrhythmia .

Which one is better: HIIT or LISS?

Different people, different goals, opinions and preferences.
There will always be supporters of both types of cardio.And most will claim that one is better than the other.
But why don't we try both?Why don't we do the low intensity longer cardio combined with the high intensity interval training?

Set your goals and devote the necessary time and energy to achieve them!
Some of us simply want to improve our health, some want to lose weight and others are trying to get ready for a competition.

The answer is simple, really.
Train smart, be disciplined, set goals, give your self enough rest and do not sacrifice your health for results.

(sources:bb-team.com)

Salt.Different Types and Benefits

2013-11-10T02:00:00.000+02:00

Most people do not differentiate between potassium and sodium salt.Many don't even wonder what salt actually is.They only know that it gives a tangy flavor to food, making it more palatable, which often results in the use of too much salt and that can make it unhealthy.

Apart from being a flavor enhancer in the food industry, salt is also used for conservation of fish and meats.

In the science of food and nutrition the taste "salty" is considered one of the five basic tastes, determined from the taste buds in the mouth.

The remaining four flavors are: sweet, bitter, sour and "tasteless", i.e. "indefinable taste" (a very special sense of taste after the consumption of glutamic acid).

Sodium salt

This is the "normal salt". It makes up the bulk of the worlds salt consumption.

Nowadays, however, the salt for food flavoring is a mixture of different types of salts.

Chemical formula: NaCl
Functions: supplies the body with sodium, takes part in the regulation of intracellular pressure and water.
Effects: over consumption of sodium chloride will result in an increased sense of thirst and water retention in the cells, which leads to edemas and hypertension.

There is evidence that intense workouts that cause sweating for more than an hour, increase the trainees desire to consume salt for the 12 hours following the workout, with an average of 50% increase.
This phenomenon is attributed to the loss of salt during sweating. More recent studies suggest a link between salt intake and metabolism.
Recommended dose for adolescents and adults:

Recommendations in the UK: up to 4 g salt (99 % NaCl) or 1.6 grams of sodium per day, as the maximum safe amount is considered to be 6 g.
Recommendations in Canada: up to 3.5 g salt (99 % NaCl) or 1.5 grams of sodium per day, the maximum safe amount here is 5.5g.
Recommendations in the USA: under 5.8 g salt (99 % NaCl) per day.

The toxic dose for adults is: more than 12.357g per kilogram of body weight.

Potassium salt

Besides the fact it is naturally occurring in many vegetables, the potassium salt is often incorporated in combination with sodium salt.

Its aim is to balance the water in the body.

Chemical formula: KCl
Functions: supplies the body with potassium, which in turn balances cellular pressure along with sodium and calcium.
Effects: taken alongside sodium salt (66% potassium , 33% sodium) and a diet high in sodium, the potassium salt balances the water balance in the body.

Taken by itself the potassium salt has a diuretic effect, i.e. results in a loss of water and calcium excretion .

Too much potassium is dangerous because it can lead to life-threatening conditions like: dehydration, massive muscle cramping and a heart attack.
Dose for adolescents and adults:

Average dose per day: 0.2 g / kg
Maximum dose per day : 1 g / kg

Iodized salt

Iodized salt is used for the prevention of an iodine deficiency.Such a deficiency can be achieved by eating food with insufficient iodine(foods grown in iodine-poor soil) or radioactive contaminants.

Iodine deficiency leads to thyroid problems, the thyroid gland is responsible for many important functions regarding the body's metabolism.

Most table salts contain up to 1% of iodine salts.

Chemical formula: KI or NaI
Effect: Supplies the body with iodine and potassium/sodium.
Dosage:

Children: 15-35 mg
Adults: 130 mg

Fluoridated salt

This type of salt is used in many countries in Europe where fluoridation of the drinking water is not a common practice.

Fluoride is important for dental health. Therefore, in most countries with non-fluoridated drinking water, the addition of potassium or sodium fluoride in the combined and regular salt is a common practice.

Chemical formula: KF or NaF
Effects: Supplies the body with fluorine and potassium/sodium
Dose for adolescents and adults:
Scientists worldwide are seriously divided on the recommended fluorine dosage.

The differences are not only in terms of the average daily dose, but also regard the toxic and the lethal doses of fluoride.

Therefore I can't really publish exact values.

This substance is also in almost every toothpaste.

(picture:buzzle.com)

Dragon Flag

2013-11-08T23:19:00.000+02:00

Contraindications:

Improper performance can lead to injuries.Do your research before trying this exercise.
Attempting this movement without the required physical ability can lead to injuries.Make sure you've got enough core stability ( Plank - 75 sec., Side plank 55 sec. ) and also you should be able to easily perform reverse crunches.
This exercise requires tension through the whole body, which can lead to cramps.Make sure you're getting your magnesium.
Can lead to neck problems if the trainee is lacking mobility/is utilizing improper technique.
Can worsen the widespread "forward head" posture problem.

Muscles

Agonists

Latissimus dorsi

Synergists

Teres Major
Pectoralis minor
Deltoid posterior
Rhomboids

Stabilizers

Rectus abdominis
Obliques
Iliopsoas
Tensor Fasciae Latae
Sartorius
Comb muscle
Adductors
Triceps Brachii
Biceps Brachii
Pectoralis Major
Wrist Flexors
Rectus Femoris
Erector Spinae
Gastronemius, Soleus
Gluteus

Variations

Can be performed on a bench .
Can be performed on an incline bench, in order to increase the difficulty.
Can be performed on a decline bench, in order to decrease the difficulty.
Can be performed on the ground, provided there is a counter-weight.
Can be performed on a pylon.

For beginners:

Bent knees;
In a stride;
Cheating your way up and performing the negative.

Method of execution

performance:

Lie on your back on a bench.
Take hold of the bench.
Tighten your whole body and begin to raise yourself from the bench until you reach a "vertical" position.
Lower your body to the horizontal.

Comments and recommendations

Tighten your abs and do not allow waist extension.
Tighten your butt and bring your bring your pelvis in.
Keep your knees straight and your ankles deployed in a plantar flexion.
Keep your back straight, shoulders back and down.
If you can not maintain regular breathing during this exercise, don't do it.

Relevancy

The Dragon Flag exercise is a great way to demonstrate the power of the core and attract attention in the gym or out doors. The effect is enhanced if you're shirtless with a sixpack.

Usually people who can perform this exercise already have enough core stability and they don't really need it, so it would be better for them to focus their training in another direction.

For people who can't do it, exercises like the planks and leg raises are recommended.

Pole acrobats and street fitness artists would benefit from this exercises functional benefits.They can incorporate in into their workouts and shows.

Full body tension is always accompanied by a high energy expenditure. In other words this exercise would be beneficial for people that are trying to lose fat.

This exercise should be performed at the end of the workout, or in the last super-set.

Cottage Cheese Egg White Omelette

2013-11-04T19:14:00.002+02:00

Cottage cheese and egg whites, when those two are in the same recipe you already know that it's going to be protein, protein and of course more protein.

This recipe as I'm sure you already guessed is high in protein, low in carbohydrates and fats, which also makes it low in calories.

It's great for cutting and overall dieting.

You will need:

7 egg whites
1 egg
100g fat-free cottage cheese
1/3 bunch of parsley
1/2 medium sized tomato

How to:

Separate the egg whites in a bowl.
Add the whole egg.Stir until the egg whites and the yolk are mixed nicely.
Add the minced parsley and the cottage cheese.Salt to your liking.
Pour the mixture onto a pre-heated non-stick pan.
After 3-4 minutes the omelette is flipped to cook the other side.
A minute or two later the meal should be taken off the stove.
Add the diced tomato alongside a little bit of black pepper.

You could also add some:

Red pepper
Spinach
Onions
Diced Ham
Other types of cheese

Macros
48g	Protein
7g	Carbohydrates
3g	Fats
247	Calories

Barbell Bench Press

2013-11-04T00:50:00.001+02:00

The Barbell Bench Press is a compound exercise. This movement is one of the best exercises for developing strength, strength endurance and mass in the chest muscles, due to the fact that when we are performing the exercise, the bar is precisely over our chest.

This, however, does not make it the best exercise for developing the chest muscles as many people might
claim. In this article we'll go over what we should do, what we shouldn't do and what is the bench press used for.

Muscles

Target

Pectoralis Major, Sternal

Synergists

Pectoralis Major, Clavicular
Deltoid, Anterior
Triceps Brachii

Dynamic Stabilizers

Biceps Brachii, Short Head

Variations:

Power Focus - typical for power lifters, but inexplicably often practiced by people with bodybuilding goals.
Classic - this variation will be described in this article and it has universal applications.It's most commonly used for "power bodybuilding" and also as a part of routines of professional athletes.It is also used as a balance strengthening technique for the shoulder girdle.
Isolation (guillotine), most often used in bodybuilding.Usually used by amateurs trying to increase the size/strength of their pecs.Professionals use it far more successfully by combining it with the classic bench press variation and flyes, pec-deck, etc. .
Unbalanced - versions of the variations above are implemented with unilateral or bilateral imbalance between agonists, antagonists and stabilizers.

To sum it up, the difference between the classic and power performance is that the power technique uses a bigger arch and a greater involvement of the abductors in the shoulder girdle (serratus and minor pectoral muscles) and shoulder flexors(anterior shoulder head).

Grip:

Classic grip - the bar lays on the middle of the palm with the thumb on top;
Inverted (tilted wrist) grip - the bar lays at the base of the palm and thumb, the thumb is over the bar but the wrist is tilted back so there is less pressure on the forearm flexors, however there is much more pressure on the wrist itself;
Inverted thumb less grip(suicide grip) - the bar lays on the middle or on the base of the palm, the thumb is under the bar.

All variations of the inverted grip are steering away from the classic barbell bench press and going towards the guillotine.The classic variation suffers greatly if performed with an inverted grip.

Trainees that perform the exercise with heavy weight, tilted wrists and a suicide(thumbless) grip, inevitably lower the bar like the classic bench press variation and are forced to push it back up guillotine "style" or drop the bar.In other words do not go heavy with a thumbless grip, you can get a very serious injury or even die.
According to the ROM

full range of motion
partial upper or partial lower (1/2, 1/3 or 2/3 of the movement) range of motion

According to the pace (lower, pause, press back up)

classic 3-1-1, 2-1-1, 3-1-2, 2-1-2 ;
bodybuilding 4-1-2, 4-1-3
explosiveness 1-0-3, 1-0-2
strength 2-1-1, 1-1-1

Method of execution

preparation

Lie supine on bench.
Arch your back.
Pull your shoulders in and back.
Plant your feet.
Dismount barbell from rack over upper chest.
Take a moderately wide classical grip.

performance

Lower weight to mid-chest.
Try to keep your elbows from flaring out.
Press bar upward until arms are extended.
Repeat.

Recommendations

Do not let the weight free fall, focus on the negative.
Do not push the bar off your chest.
Keep your shoulders pulled back and down.
Don't let your shoulders go towards towards your ears, if you do that you'll be doing a bad version of the Guillotine Press.
In the lower parts of the movement keep your elbows close to your body.If you are having trouble with this and your elbows are flaring out, try to separate the bar, pull the bar apart, that's not possible of course, but by doing that you will tuck your elbows in.

Relevancy

The Barbell Bench Press can be found in almost any routine aiming to increase and maintain muscle mass.

It is important to understand that this is not just a chest exercise, it is a complex and a compound movement that recruits many muscle groups. Attempting to isolate the chest with the classic variation of the Barbell Bench Press such is almost meaningless, as there are many alternatives that will do just that in a much more effective fashion.Like these:
Guillotine Press, Chest Flies, Hammer Strength Chest Press, Cable Crossovers etc.

The Barbell Bench Press is a great exercise for the overall pressing strength of the upper body, it used in most power lifting competitions around the world, and is considered a margin of strength alongside the Squat and Deadlift.

Frank Zane

2013-11-03T02:12:00.001+02:00

Frank Zane was born on June 28, 1942 in Kingston, Pennsylvania. Over the years he built a reputation in the professional bodybuilding scene as a three-time "Mr. Olympia".Known by his nickname "the chemist " he also happens to have gotten a Bachelor's in that field.He also says: "Before I used to use a lot of supplements and tons of amino acids. I still do. But back then it was considered highly unusual, so people gave me that nickname."

Zane is a three-time "Mr. Olympia " (1977 , 1978 , 1979).His "Reign" is remembered by the change of focus - from mass to aesthetics.

Frank Zane is the man with the second most narrow waist of all the "Mr.Olympia" winners (after Sergio Oliva).
Proportionately his shoulders and waist form a perfect V.

An interesting fact is that Frank Zane was one of the only three people that have beaten Arnold Schwarzenegger in a bodybuilding contest (Miami 1968 -" Mr. Universe") and one of the few winners of the title "Mr. Olympia" with a body weight under 90 kilograms(200 pounds).

His bodybuilding career spans over 20 years and during that period he earned the titles "Mr. America","Mr. Universe", "Mr. World" and "Mr. Olympia".

Youth

1959 - At the age of 17 he was honored by the Boy Scouts of America for collecting 50 badges.He also served as an archery instructor in Blakeslee, Pennsylvania.

1960 - graduates high school with excellent grades and received a scholarship in Wilkes University, Pennsylvania.

1961 - At age 18, he won his first trophy in the bodybuilding contest "Mr. America."

1964 - Receives a Bachelor's degree at a University for science, chemistry and mathematics. Three months later, he began working as a teacher of algebra, geometry and trigonometry at the Hamburg High School in Pennsylvania. There he also founded his first weightlifting school club.

1965 - He began teaching mathematics and science in New Jersey. In the same year he won the title "Mr. North America" and "Mr. Eastern America".

1966 - He moves to Tampa, Florida in search of better training conditions.

"The five factors for change"

Frank Zane is the author of the methodology "Five factors for change": exercise, attitude, recovery, nutrition and tracking.
He says: "Change your body and you will change your life."
I. Exercises
1.Motivation

Lack of motivation
Motivation for success

2.Goals

Priorities
Duration

3.Way of Training
4.Weight training

Full body workouts
Pump
Number of sets , number of repetitions
Rhythm
Positive and negative moments

5.Aerobics

Heart rate
How many and what
Stretching

II. Attitude
1.Thoughts

Self talk
Meditation

2 .Speech

What you say is what you do
Negative metaphors
The power of words

III.Recovery

Sleep
The need to rest
Treatment

IV. nutrition

Fast life , fast food - NO!
Distribution of protein , fats and carbohydrates
Supplements
Counting Calories: Calories from protein + calories from carbs = 3 \ 4 of all calories

V. tracking

Awareness of results
The need to stay motivated
Photos against measurements

Brief bio about Frank Zane

Born : June 28, 1942
Birth Place: Kingston, Pennsylvania , USA
Nickname: "the chemist"
Height: 5'9" (175 cm)
Contest weight: 200 lbs (90 kg)
Off-season weight: 220 lbs (99 kg)

Measurements

Arms: 18" (45.7 cm)
Neck: 17.5" (44.5 cm)
Chest: 52" (129.5 cm)
Waist: 29" (73.7 cm)
Thighs: 26" (66 cm)
Calves: 16.5" (41.9 cm)
Wrist: 6.5" (16.5 cm)
Ankle: 8" (20.3 cm)

Awards:

1961 Mr. Pennsylvania (17th place)
1962 Mr. Keystone (Winner)
1963 Mr. Keystone (2nd)
1965 Mr. Sunshine State (Winner)
1965 IFBB Mr. Universe (1st, Medium Height category)
1966 IFBB Mr. America (1st, Medium)
1967 IFBB Mr. America (1st, Medium)
1967 IFBB Mr. Universe (3rd, Tall)
1968 IFBB Mr. America (Winner)
1968 IFBB Mr. Universe (Winner)
1970 NABBA Mr. Universe (Winner)
1971 NABBA Pro Mr. Universe (1st, Short)
1972 NABBA Pro Mr. Universe (Winner)
1972 IFBB Mr. Olympia (Under 200lbs, 4th)
1974 IFBB Mr. Olympia (Under 200lbs, 2nd)
1975 IFBB Mr. Olympia (Under 200lbs, 4th)
1976 IFBB Mr. Olympia (Under 200lbs, 2nd)
1977 IFBB Mr. Olympia (Under 200lbs & Overall Winner)
1978 IFBB Mr. Olympia (Under 200lbs & Overall Winner)
1979 IFBB Mr. Olympia (Under 200lbs & Overall Winner)
1980 IFBB Mr. Olympia (3rd, after suffering a near-fatal injury at his home, requiring lengthy hospitalization)
1981 - did not compete (boycotted the Mr Olympia contest after the controversial 1980 contest)
1982 IFBB Mr. Olympia (2nd)
1983 IFBB Mr. Olympia (4th, after suffering another accident on his bicycle, requiring extensive shoulder surgery shortly after the contest)
(sources:wikipedia)

The Training Plateau.How to get out and avoid.

2013-11-01T23:32:00.000+02:00

You will be hard pressed to find an active athlete who hasn't been in a plateau.
The possible causes for this "wall" often reside in our diet and/or recovery.
You can't hope to gain muscle and develop a strong body without giving that body the required nutrients and enough recovery time.

How to avoid a plateau ?

To develop your musculature, get stronger and get your muscles bigger you need to have three things;

Good nutrition;
Recovery time;
A workout that coincides with your goals;

Your workout should have:

intensity;
volume;
a challenge;

Getting enough protein in your diet is vital for the recovery of your muscles.

Carbohydrates are needed to fuel your workout, to provide the energy you need.

And you need fats for your body's hormonal production which is vital not only for your training, but for your well being as well.

Recommended foods:

chicken;
milk;
cottage cheese;
eggs;
fish;
potatoes;
rice;
fruits;
spinach;

The time needed for sleep is between 8-10 hours.

If you implement the recommendations above, the dangers of a plateau will be minimal.

A possible cause of a training plateau is using the same workout routine for more than 5 months.

The body adapts to the load, thus hypertrophy and strength gains cease.

Change your way of training often. Change the sequence of the exercises and alternate workout days.This should be enough to avoid a plateau.

Sound training, good nutrition and sufficient time to recover will ensure you steady progress.

Neglecting one leads to stagnation or even atrophy of the muscles.

Your goals are to gain muscle and strength. This will not happen if you don't provide your body with the building blocks - food.
If you train hard, but your diet is unbalanced, you will lose more than you will gain.

When we workout we tear our muscles fibers, just to have them grow even larger when we rest afterwards.
But if we don't provide our muscles with enough food or rest, they won't be able to grow bigger and stronger.

Not only will they not progress, but there's a possible negative effect - an actual loss of muscle mass.

Resting is just as important as eating.

If you train hard, eat well, yet you do not rest enough, again you will encounter undesirable results .

Success lies in the proper and reasonable way of training.
Train hard, eat smart and rest well.
Good luck!

Decline Barbell Bench Press

2013-10-31T00:57:00.001+02:00

The Decline Barbell Bench Press is a compound chest exercise that focuses on the lower heads of the pectoral muscles.It is a good exercise for hypertrophy as well as strength. Performing the Decline Bench carries some risks, so its use is not recommended for beginners. The movement should be performed with a spotter and clipped weights.

The decline bench press is closer to the kinesiology of a regular push up compared to the flat bench press, so the two movements are interchangeable to a certain extent .

Contraindications :

Avoid the movement if you have shoulder injuries.

Muscles

Target

Pectoralis Major, Sternal

Synergists

Pectoralis Major, Clavicular
Deltoid, Anterior
Triceps Brachii

Dynamic Stabilizers

Biceps Brachii, Short Head

Variations

The different options for the Decline Barbell Bench Press can be:

Power lifting method - most often aiming for the shortest range of motion
Classic - full ROM
Shoulder (shoulders are forward and inward toward the ears) - Stay away from this one! If you're looking to train your shoulders consider other more reasonable exercises.

Grip

The decline press must only be done with a locked grip, never utilize the thumb less(suicide) grip while performing this exercise.Any attempts to do so will end badly.
Wide overhand grip - mostly combined with partial ROM . Completely bodybuilding oriented.
Shoulder width overhand grip - the most popular power option.
Wide underhand grip - a very dangerous variation, should not be attempted without two spotters to follow the descend of the bar.Leave this one to the pros.
Shoulder width underhand grip - advanced technique. For this one you'll need at least one spotter to stay with you through the movement and to rack and unrack the bar for you.

Range of motion(ROM)

Full ROM -the standard and preferred variation.
Partial upper or lower half of the range of motion.

Method of execution

preparation

Select desired bench tilt and rack the bar on a proper height.
Choose a grip that suits the width of your shoulders and coincides with your training goals.
Arch your back and get your shoulders down and back, lock the shoulder girdle. It must remain locked in that position through the whole movement.

performance

Lower bar to upper chest.
Stop right before the bar touches your chest, at this point elbows should be at a 90 degree angle.
Press bar until arms are extended.
Repeat.

Comments and recommendations

Never try to unrack a bar that's too high or too low from the working position.It will end badly.
If the bar is too far from hooks, leave it with your spotter.
Do not turn your head sideways while performing the movement.
Do not allow your shoulders to descend to your ears . If this happens, then the serratus and the small pectoral muscles can't take that much weight, so lower it.

Relevancy

Fitness and bodybuilding enthusiasts may include the exercise in their chest workout, while utilizing a more muscle building oriented variation. And if you want strength and power you can use the Decline Barbell Bench Press to improve performance as well as stability of the chest and shoulder girdle .
(sources:exrx.net)

Chocolate oatmeal

2013-10-28T23:36:00.001+02:00

This one requires no introduction.

You will need:

100g of steel cut oatmeal
2-3 tea spoons of cocoa
20g of butter
2 tbsp of honey or brown sugar
Cinnamon and vanilla

How to prepare:

The oats are cooked in 150-200ml of water.The cocoa is added and the mash is stirred until it thickens.
Once it's done, take it off the stove and add the honey, cinnamon and vanilla.
For some extra flavor you can add some jam, berries, nuts or some banana slices.

Macros:

709 calories
15g of protein
108g of carbohydrates
24g of fats

Keep in mind that if you need to reduce the calories you can use another sweetener like Stevia(instead of honey), by doing so you can get rid of up to 150 calories and 30 grams of carbohydrates.
You can also use half as much butter to get rid of another 72 calories and 9 grams of fat.

Bon appetit!

Chris Jones Workout Routine For Size

2013-10-27T20:02:00.001+02:00

Beast Mode Jones

Since my Matt Ogus workout routine post became quite popular,I though "why don't I make one for his arch nemesis Chris Jones".

A lot of people are trying to find the exact routine, the problem is that Chris changes his routine on a monthly(sometimes even weekly) basis, so it's pretty hard to pinpoint his actual routine most of the time.

But I did my best to get it all in order, keep in mind this isn't his actual current routine, it's from a few months back, I'm sure he made some changes, but the "core" should be the same.

What to expect.

Volume.If you've watched the POG channel, you know that they always mess with extremely high volume, so if you're afraid of work this routine isn't for you;
Drop sets, Pyramid sets, Super sets, Pre-Exhaust sets, Going to failure, Forced Reps, Curls for the girls this routine has it all.Chris has always been a believer in the hard work mindset and everything I've listed above "Don't complain about lack of results if you did not work for em"C.Jones;
And of course, last but not least, expect results;

The Routine:

Chest&Traps	Legs
Incline Bench Press 5 Pyramid Sets	Leg Extensions 3 sets 10-12 reps(knee warm-up, pump and pre-exhaust quads)
Flat Bench Press 4 Pyramid Sets, 4^th Drop set	Front Squats 4 Pyramid Sets
Incline Hammer Press 3 sets 8-12 reps	Super Squats 4 sets of 8 reps
Flat Hammer Press 3 sets 8-12 reps	Leg Press 4 sets of 8-10 reps
Cable Crossover 4 sets 10-15reps	Dumbbell Stiff Leg Deadlift 5 sets 8 reps
Cable Upright Row 4 sets 8-12 reps	Shoulders
Shrugs 4 sets 8-12 reps	Dumbbell Press 4 sets 4-8 reps
Back&Forearms	Side Laterals 3 sets 15 reps
Barbell Rows 3 sets 6-10 reps	Seated Side Laterals 3 sets 15 reps
Cable Rows 3 sets 8-12 reps	Front Raises 3 sets 6-8reps
T-bar Rows 3 sets 6-10 reps	Rear Delt Flies 3 sets 10-12 reps
Hammer Rows 3 sets 8-12 reps	Rear Dealt Machine 3 sets 10-15 reps
Weighted Pullups 3 sets of 6-10 reps	Arms:
Close Grip Pulldowns 3 sets 6-10 reps	CGBP & Barbell Curls 4 sets 8-10 reps Superset
Pullover Machine 3 sets 10-12 reps	Dips & Preacher Curls 4 sets 8-10 reps Superset
Rack Pulls/Weighted Hyper-extensions 3 sets 6-10 reps	Overhead Triceps Extensions & Hammer Curls 4 sets 10-12 reps Superset
Forearm Wrist Curls 3 sets 10-15 reps	One Arm Pressdowns & Reverse Curls 4 sets 10-12 reps Superset
Reverse Wrist Curls 3 sets 10-15 reps

Monday – Chest

Tuesday- Back

Wednesday

morning – Legs
night - Shoulders

Thursday -Off

Friday-Arms

Saturday- Legs

Sunday – Off

Super sets

Doing two exercises back to back, without any rest in between.

Drop sets

Reducing weight after failure to be able to do more reps with lighter weight.

Example:A person is performing barbell curls with 50lbs, once that person can't do any more repetitions without compromising form the weight is reduced to 40lbs and the set continues.
-In this routines dropsets the weight should be reduced twice.

Pyramid sets

A progression from lighter high repetition sets to heavier lower rep sets.With weight being added every subsequent set.

Example:
1st set:200lbs 12 reps
2nd set:210lbs 9 reps

3rd set:220lbs 6 reps

Warm-up

Always warm-up before starting your workout.
A good warm-up would be 3-5 minutes of light stretching and 3-5 sets of 10 reps with very light weight of
your first compound exercise.

What about abs?

Do 3 sets of your two favorite ab exercises at the end of leg/shoulder day.

Do's and Don'ts

Do not run this routine if you're a beginner, this is an advanced routine, it's definitely not a routine for beginners.There are many routines out there that are much better suited for beginners and will provide faster and safer results.
Do not skip workout days, this is an obvious one, yet I'll say it again.You can't expect to get results if you skip every second workout.
Don't skip rest days.
You can add an additional exercise for a lagging muscle group.
Use good form on all exercises.
Make sure you're getting enough sleep.

Supplements:

Creatine Monohydrate
BCAAs
Protein Powder
Multivitamin

Keep in mind these aren't mandatory, if you're already getting enough protein from your diet you might not need to buy a tub of protein powder, the same goes for the multivitamin.
You can and will build muscle without them.

Comments and recommendations

For this routine to be effective you should be in a caloric surplus and you need to have your protein in check.
Since this routine has so much volume deload weeks must be done often and taken seriously.
Just because you're on CJs routine doesn't mean you'll look like him, everyone is different and to be honest this routine is best suited for Chris himself. So find your weak points and take care of them, as I mentioned earlier you can add an extra exercise for a lagging muscle group. Do it.
If you find yourself struggling with the amount of volume, don't worry about it. After a short period of time your body will adapt.(that is of course if you're an experienced lifter, again this is not a routine for beginners).
With this routine you'll be hitting your muscles from so many angles that you'll be pretty much destroying as much muscle fibers as possible every workout. In other words this is a great workout routine for hypertrophy and sheer size. For that reason it is best done during the bulking season.

Good luck!

(sources:POG)

An easily printable version of the routine:

Chest&Traps	Legs
Incline Bench Press 5 Pyramid Sets	Leg Extensions 3x10-12
Flat Bench Press 4 Pyramid Sets, 4^th Drop set	Front Squats 4 Pyramid Sets
Incline Hammer Press 3x8-12	Super Squats 4x8
Flat Hammer Press 3x8-12	Leg Press 4x8-10 reps
Cable Crossover 4x10-15	Dumbbell Stiff Leg Deadlift 5x8 reps
Cable Upright Row 4x8-12	Shoulders
Shrugs 4x8-12	Dumbbell Press 4x4-8 reps
Back&Forearms	Side Laterals 3x15 reps
Barbell Rows 3x6-10	Seated Side Laterals 3x15 reps
Cable Rows 3x8-12	Front Raises 3x6-8reps
T-bar Rows 3x6-10	Rear Delt Flies 3x10-12 reps
Hammer Rows 3x8-12	Rear Dealt Machine 3x10-15 reps
Weighted Pullups 3x6-10	Arms:
Close Grip Pulldowns 3x6-10	CGBP & Barbell Curls 4x8-10 Superset
Pullover Machine 3 sets 10-12	Dips & Preacher Curls 4x8-10 Superset
Rack Pulls/Weighted Hyper-extensions 3x6-10	Overhead Extensions & Hammer Curls 4x10 Superset
Forearm Wrist Curls 3x10-15	One Arm Pressdowns & Reverse Curls 4x 10-12 Superset
Reverse Wrist Curls 3x10-15	One Arm Pressdowns & Reverse Curls 4x 10-12 Superset

Cardiovascular Training

2013-10-27T01:15:00.002+03:00

After we bulk and gain some muscle...comes the to cut. Even if you've got well developed musculature, if you're holding on too much fat, the muscles won't look as good as they could. Cardio is an important part of training to look, feel and be better and it shouldn't be ignored.

Whether you want to get shredded or just want to stay in shape, you should pay more attention to the treadmill and stationary bike.

Effects of cardiovascular training

Reduces body fat percentage;
Improves heart function;
Improves circulation which leads to better muscle performance;
Reduces stress;
Increases stamina and improves body condition.

When is the best time to do cardio?

Morning, on an empty stomach - the most effective time to do cardio is in the morning on an empty stomach.This is due to the low amounts of glucose in the blood and glycogen in the muscles. At night muscles use almost exclusively fat for energy to preserve glucose for the brain. Insulin levels are very low and levels of glycogen are high.All of those things lead to an enhanced fat burning effect. When you eat your breakfast after a workout, less fat will be deposed.The increased fat burning continues on later in the day.In the morning our body temperature and pulse are reduced.By doing cardio in the morning, on an empty stomach you're increasing your metabolism for the rest of the day. Or in other words doing cardio in the morning will help you burn more fat through the whole day.
During the day - later in the day could also achieve a similar effect with proper diet. If you eat foods high in protein before doing cardio, you will prevent your body from going catabolic.However eating foods containing high amounts of fats and carbohydrates before an aerobic workout will make that workout less effective.
Pre workout - light aerobic activity before weight training is always a good choice. But the intensity and duration necessary for burning fat would interfere and lessen your performance in the weight room.So keep the pre-workout cardio short duration and low intensity.
Post workout - cardio after weight training is not detrimental for your muscles and strength. During weight training the glycogen in the muscles is used for energy which leads to a more effective cardiovascular workout afterwards .
Rest day - doing cardio on rest days will increase the workout days in your week thus speeding up metabolism.However too many workouts in one day can lead to an increased level of the catabolic hormone cortisol.

How often?

Cardio should be done 3-5 times a week, with no more than 48 hour breaks inbetween cardio sessions, because it takes 48 hours at most for ones metabolism to go back to normal after a cardio workout.

Intensity

The cardio intensity is calculated as a percentage of the maximum heart rate(maximum heart rate=220 minus age of the athlete). Proper intensity is the most important factor in a cardio workout.

Beginners should start with about 55 % of their maximum heart rate.
For more advanced athletes a 65-75 % is suggested.

If your pulse is too low, you're not working hard enough.
If it's too high you risk putting too much strain on your cardiovascular system

Age	Max.Heart rate	55,00%	65,00%	75,00%	85,00%
20	200	110	130	150	170
25	195	107	127	146	165
30	190	105	124	143	160
35	185	102	120	139	155
40	180	99	117	135	150
45	175	96	114	131	145
50	170	94	111	128	140

Duration

It varies between 15 and 60 minutes, depending on the experience and goals of the trainee.
Beginners can start with two sets of 10-12 minutes and strive for a set of 25 minutes.

Keep in mind that if your workout is too short it won't be effective and if its too long you risk losing muscle mass.
The optimal duration is usually about 30-40 minutes.

Warm-Up

Before you crank up the treadmill to 10, have a 2-3 minute walk to warm-up.
Always stretch a bit and warm-up before your workouts, starting with low intensity is always a good warm-up and it will help you prevent many injuries.
In my opinion the warm-up is the most important part of a workout.As it will prevent injuries, and injuries can force us out of the gym for weeks, so it's better to be safe than sorry.

After you're finished with your workout gradually reduce the pace to give your body and heart rate some time to normalize.

Types of cardio workouts

Swimming
Swimming is a great cardio workout. The whole body is involved and it is most suitable for obese and injured people. It may be implemented as a long duration - low intensity and/or high intensity and short duration .

However for swimming to be an effective workout one must know how to do it properly. Another disadvantage is that when the body is in contact with water it loses heat, so the body tries to maintain a barrier between the itself and the water(fat is that barrier)

Therefore, swimming is not suitable for achieving very low body fat percentages, but it is an effective weight loss tool. It also increases muscle strength.

Jogging
The most widespread type of cardio activity. Very efficient and can be used to reach very low body fat %.

Since it's very high impact, jogging is not suitable for obese people (cardio like swimming, cycling and fast pace walking is recommended here).The disadvantages are that there's an increased risk of injury and proper technique is required.

Stationary bike
Suitable for obese people and people with injuries. Requires no special equipment and is not dynamic. Doesn't put stress on any joints. Cycling works the hamstrings and glutes.

Rope Jumping
Jumping rope is a very good choice. Quite high caloric expenditure, however there is a heavy load on the calves and proper technique is needed to avoid injuries.

Here is a sample table that shows how many calories are burned in an hour of training.

Activity/Body weight	55kg/121lbs	80kg/176lbs	100kg/225lbs
Stationary bike 10km/h	333	460	600
Stationary bike 20km/h	460	666	850
Jumping rope	460	666	850
Jogging 10km/h	545	750	1000
Walking 5km/h	190	260	333

3x3x3-9 Week Strength Routine

2013-10-24T00:15:00.000+03:00

The 3x3x3 routine is designed to increase the overall strength of the body, without focusing on individual

muscles.
Suitable for people with an intermediate training experience, for trainees that have hit a plateau and those for which fitness is a second sport and find themselves in need to increase the power and performance without focusing on specific movements or muscle groups.

Concept

The idea of the routine is to get the body "accustomed" to working as one, with a gradual adaptation required from increasing the weight and a maximum number of different workouts every week, with each including different exercises.

The workouts consist of only compound exercises with low volume and high intensity.
With the purpose of strength progress without massive strain on the CNS.

It consists of 3 micro cycles, with each consisting of 3 weeks with different workouts every week. The working weight in the first, second and third week of each micro cycle stays the same.
It's increased at the start of a new 3 week micro cycle.

Routine

First "week"
The split consists of two work days, one rest day, two work days, one rest day, one work day, one rest day.
ABxCDxEx
Monday - Workout A
Tuesday - Workout B
Wednesday - Rest
Thursday -Workout C
Friday - Workout D
Saturday - Rest
Sunday - Workout E
Monday - Rest

Workout	Exercises
A1	Squat Bench Press Chin-up
B1	Shoulder Press Power Clean Deadlift
C1	Dips Front Squat Neutral Grip Pull Up
D1	Shoulder Press High Pull Hack Squat
E1	Clean Bench Press Wide Grip Deadlift

Second Week

The workouts consist of three "Tri Sets" with 3 reps for each exercise(3RM). The weekly training split consists of two work days, rest day, two work days, two rest days.
xABxCDx

Workout	Exercises
A2	Shoulder Press Pull Up Squat
B2	Bench Press Power Clean Deadlift
C2	Pull Ups Shoulder Press Front Squats
D2	Dips Clean Wide Grip Deadlift

Monday - rest after the last workout of the first training week.
Tuesday - Workout A2
Wednesday - Workout B2
Thursday - Rest
Friday - Workout C2
Saturday - Workout D2
Sunday - rest.

Third week

Workout consists of three gaint sets of all exercises, 3 reps on each exercise(3RM). The maximum transition time from one exercise to the other 20 seconds.One work day, two rest days, one work day, two rest days, one work day, one rest day after which the micro cycle is restarted.
Monday - Workout 3
Tuesday - Rest
Wednesday - Rest
Thursday - Workout 3
Friday - Rest
Saturday - Rest
Sunday - Workout 3
Rest day and restart cycle.

Workout	Exercises
Workout 3	Neutral Grip Pull Ups Chin Ups Bench Press Shoulder Press Clean Front Squats Hack Squats Deadlift

Recommendations

The warm-up for each workout consist of 10-12 reps of 50% of your 1RM, a set of 6-8 reps with 75% of your max and some nice stretching of all the muscles involved between warm-up and work sets. Breaks between working sets/tri sets/giant sets are 2/3/5 minutes.

Romanian Deadlift

2013-10-22T00:17:00.000+03:00

The Romanian deadlift is a different exercise from the conventional deadlift, the main difference is that its performed with straight legs. Here is a brief list of the main distinguishing features of the Romanian deadlift.

Romanian Deadlift (RDL) vs. Conventional (Deadlift)

The bar(discs) doesn't touch the ground on the descent.
The exercise begins with the eccentric part of the movement .
The hips are pushed further back (hip hinge).
It relies more heavily on reactive power and not so much on starting power .
It targets the lumbar and pelvic extensors.
There is very little flexion in the knee joint, which stays mostly straight

Romanian deadlift (RDL) vs Straight Leg Deadlift (SLDL)

Legs aren't completely straight, there is a gentle fold in the knees.
The focus isn't on bending, its on pushing the hips back.
The waist stays neutral through the whole movement.
The Long spinal muscles are not synergists, just stabilizers.
The barbell stays firmly upon the legs through the whole movement.

Muscles Involved

Main:Hamstrings
Secondary:Glutes, Lower Back

Contraindications

Not recommended for people with a score below 2 in the FMS test.
If you can't effortlessly touch the ground with your hands while keeping your legs relatively straight this exercise is not for you.
The exercise should be performed with perfect form.
Do not perform without competent supervision in case of injuries in the :ankles, knees, hips, spine, wrists, elbows, shoulder joints, shoulder girdle, abdominal belt ( hernia ), strained muscles (especially the glutes , hamstrings, calves,waist and forearms) .

Variations

The most widespread variation uses a barbell , but exercise can also be performed with kettlebells, dumbbells or any comfortable to grip weights.

The exercise can be performed with a different stride and a different feet position to target specific areas of the hamstrings.

The Romanian deadlift relies more on reactive power like the squat and less on starting power like the conventional deadlift. To further enhance this effect, you can use the relatively fast (2 sec.) but still controlled descends with explosive lifts. To neutralize the effect and emphasize the starting strength, you can increase the duration of the descent or perform the movement with platforms under the discs to reach the desired height.

Method of execution

Before you attempt the RDL make sure you've done your research and actually acquaintaced yourself with the movement.
Pre-attemp.

Stand with your back facing the wall at 20-30cm
Try to touch the wall with your pelvis, without transferring any weight to it, and keep your back neutral.
Aim for the stretching sensation in your hamstrings.Once the sensation has reached moderate strenght , you've reached the lowest point and now you must start straightening back the pelvis.
Repeat until you're confident in the movement.

Preparation:

Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip.
Stand with shoulder width or narrower stance.
Neck and waist remain in a neutral position
Ribs are pressing againts the spine.
Breathe evenly.Inhale when lowering and exhale when lifting.
Keep your arms loose and don't bend the elbows.

Execution

Lower bar to top of feet by bending hips.
Bend knees during descent and keep waist straight so back is parallel to floor at lowest position.
Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded.
Repeat.

Comments and recommendations

If your conventional deadlift has reached a plateau then you can effectively use the RDL to gain strenght and improve your performance. But keep in mind reps as low as 1-3 are not recommended.
Successfully used by weightlifters as an additional exercise.
The heavy load on the hamstrings in a wide range of movement gives perfect oppurtunity for hyperthrophy.
The exercise can also be used to increase mobility.
It is also used in condition and fat loss workouts.
By using kettle/dumbbells it can be used be used in outdoor sports as well.

(sources:exrx.net,bodybuilding.com)

Chocolate Scrambled Eggs

2013-10-20T18:06:00.001+03:00

It happens to us all, we all at some point get tired from our regular scrambled eggs.
That's one of the reasons why recently I've focused on egg recipes.
Just to get some diversity out there.
This one is very easy to prepare, and it might look pretty unorthodox to some people.
Let's get to it!

You will need:

4 large eggs
1 scoop of chocolate whey protein powder
25g butter

Crack the eggs into a bowl.
Add the whey protein.
Use a hand mixer to scramble the eggs and protein together.
Pre-heat a pan and throw the butter in there.
Pour your mixture onto the pan and stir the consistency until it reaches the desired texture.
Eat!

The recipe is suitable for:

athletes in need of protein;
people that have gotten sick of eating regular scrambled eggs;
people that like to experiment;
hungry people;

Macros:

589 calories
48g protein
7g carbs
41g fat

Comments and recommendations:

If you can't afford the calories / fats, you can instead use less butter or no butter at all, that will significantly reduce the fat content.
Many people might say "what the hell, eggs and chocolate? Are you crazy?"
Think about most of the sweets you buy, pancakes, cakes etc.
Those things are all made with eggs and sugar, so really this isn't that much different.Its just missing the flour.
Good luck!
(sources:bb-team.com)