Build Muscle Faster Than Ever

personal blog about gym routines

  • Nba Roundup – NBA live mobile season 2019
  • Nba Roundup – NBA live mobile season 2019
Latest Blogs
Popular Posts
Recommended

Latest Blogs

ajax-loader

Nba Roundup – NBA live mobile season 2019

We are three days into the new NBA season and two rookies have had great starts so far. Damian Lillard scored 23 points and dished out 11 assists in his clubs win. Lillard also grabbed three rebounds. The top pick in the NBA draft Anthony Davis also scored over 20 points. His 21 points and seven rebounds were not enough to help his club win their first game. Not all rookies have played yet this season. We have not seen Michale Kidd-Gilchrist yet this season. Twenty players have scored so far this year.

Jonas Valanciunas the #5 pick in the 2011 draft scored 12 points and grabbed ten rebounds in his debut for his club. Dion Waiters also had a good first game scoring 17 points and grabbing two boards. Bernard James had a balanced game in his debut scoring eight points while grabbing six boards. Bradley Beal struggled at the time but finished the first game with eight points and three rebounds to go along with three assists. Jae Crowder is the only rookie to have played two games so far this season. Crowder is averaging 8 points a game. He also is grabbing three boards and dishing out one assist a night. Kyle Singler the #33 pick in the 2011 draft scored ten points in his debut.

If the season ended today my Rookie rankings would look like this:

1. Damian Lillard 60 points
2. Anthony Davis 49 points
3. Dion Waiters 36 points
4. Jonas Valanciunas 34 points
5. Bernard James 23 points
6. Kyle Singler 22 points
7. Bradley Beal 22 points
8. Jae Crowder 20 points
9. Kim English 19 points
10. Austin Rivers 17 points

These points are based off my own rating system. I love watching young players make their mark on the NBA. Check back every few days as I will update my rankings all the time.

Therefore, only three games were played last night. Cleveland got a 94-84 win over Washington. The Wizards were playing without John Wall but gave a good performance. Eleven players scored for them with nine scorings more than seven points. Crawford was the high man with 11 while Okafor chipped in 10. Rookie Bradley Beal had eight points and three boards to go along with three assists to start his career. Cleveland got 29 points from Irving and a big night from Rookie Dion Waiters. Waiters had 17 points and two boards to put his name at top of rookie standings after the first day. Varejao of Cleveland grabbed 23 boards to go along with nine points and nine assists. Thompson had a double double for the Cavs with 12 points and ten boards. Gibson also scored 10 points. Another rookie Tyler Zeller saw minutes scoring five points and grabbing two boards.

Miami destroyed Boston 120-107 to celebrate their championship in style ith some nba live mobile coins. Wade had 29 points while James scored 26 and grabbed 10 boards. Bosh also had a double double with 19 points and ten rebounds. Ray Allen started his heat career off right with 19 points. Chalmers had 11 assists to go with eight points. Lewis scored 10 for Miami. Boston got 23 from Pierce and 20 from Rondo to pace them. Rondo also had 13 assists. Garnett managed only nine points but grabbed 12 boards for Boston. Bass had a double-double with 15 points and 11 rebounds while Lee scored 11 and Barbosa scored 16.

Los Angeles came into this season with a new look. Dwight Howard and Steve Nash joined the team in what many people see as a championship team. After one game it doesn’t look good. The Dallas Mavericks took down the Lakers 99-91 with a balanced attack that didn’t feature their star player. Six Mavs scored in double figures led by D. Collison who scored 17. S. Marion added 11 points and had nine rebounds while Elton Brand scored eight points and grabbed 11 rebounds. Rookie Jae Crowder scored eight points in his debut to the NBA. Los Angeles got 23 points from Pau Gasol and 22 from Kobe Bryant but just couldn’t catch Dallas. Dwight Howard had 19 points and ten rebounds but Steve Nash had only seven points. Nash only registered four assists on the night. Gasol had 13 boards to join Howard with double-doubles for Lakers.

It’s only first game of season and Los Angeles will have time to gel but for one night it didn’t look good.

When Supplements Gone Bad

Is it acceptable to take an expired supplement?

In general, the answer to the question is a resounding no. The primary reason for the unequivocal nay is that once a supplement has gone several years past its date of manufacture, the potency of the ingredients decreases. Thanks to a process called oxidation–think of an apple turning brown once it’s peeled and exposed to oxygen-the ingredients may start to break down into unwanted metabolites. (For example, if L-glutamine has expired and is stored in a humid environment, it may start breaking down into glutamic acid and ammonia–not good.) Additionally, some ingredients–like liquids, oils and liquid capsules–break down faster than tablets.

1024px-221000_-_Powerlifting_Suzanne_Twelftree_48kg_action_3_-_3b_-_Sydney_2000_match_photo

Another key factor to consider about supplement breakdown is how the supplement has been stored and whether or not the product contains any preservatives. If a product is stored in a cool, dry place and left completely sealed, it may still be potent and effective. But again, degradation is dependent on the product: Sealed products like tablets (excluding essential fatty acids and fish oil tablets) might be OK after their expiration dates. Pure protein powders may also fit into this category. But if you want maximum potency, try to consume supplements as far away from their expiration date as possible-fresher is better.

Three Fixes for Speeding Up Your Metabolism

Turn your body into a fat blaster!

Your body burns fat on its own. Go ahead and celebrate for a moment, but before you figure that that’s it’s your ticket to doubling up on the cheese on your next voyage down pizza-slice purgatory, you should know that your metabolism isn’t going to solve your fat-gaining problems—especially as you age.

In fact, studies have found that your metabolism slows by four percent per decade after the age of 20. Of course, eating right and strength training can help slow this decline substantially, but if you feel like your fat-burning ability is on an accelerated decline, there are ways to find out without starving yourself. Here’s how to see where you stand on the metabolism front.

body fat

1. Rule Out Any Medical Reasons

“Get your thyroid checked by your doctor,” says Brian Zehetner, health director for Anytime Fitness. Your thyroid is the number one medical reason for a sluggish metabolism.

2.  Measure Your Metabolism

An indirect calorimetry test measures your metabolic rate with a simple breath test. How? “There’s a direct relationship between calories burned and oxygen consumed,” says Zehetner. It can be done by almost any health professional—just call a registered dietitian or local fitness facility to see if they dorequest a test.

3. Calculate Your Body Fat

“The easiest way to calculate body fat is via skin-fold calipers,” says Zehetner. Skin-fold measurements are taken at various body sites and plugged into an equation. One word of warning: All testers were not created equal. “Find a trainer that has literally done thousands of these tests because experience will greatly improve the accuracy of the measurement,” he says.

Six Easy Steps to Improve Your Fat Loss

Make time for maximum results and blast fat with these six easy steps.

If you want to drop pounds, you have to realize and accept the fact that missing the gym is your choice, no matter how busy you are. If you feel like a cat in a clothes dryer, watching the world through the glass while you spin out of control and desperately wishing to be on the other side, you need to stop wishing. You’re not a pussycat; you’re a man. It’s time to man up and take control of your life. Here are six things that will help you get back in the saddle and stop you from being dragged around by the horse.

1. Set Goals for Your Life — Including Fitness Goals

Make a list of the things you want to achieve during your lifetime–these are your long-term goals. Next, set shorter-term goals, about a month at a time, which will keep you on track for your five-year plan.

2. Prioritize

After you’ve set your goals, identify the time and energy bandits in your life and measure their worth according to whether they bring you closer to your goals. If they are of no value to you, convince yourself that you’re too busy for them instead of devoting time to them and ending up too busy for the gym.

drop fat

3. Meditate

Meditation slows down your mind, provides clarity and helps you keep things in control and prioritized by focusing on what is most important to you. It’s vital to your physical and mental health–especially in a world of constant contact and information overflow.

4. Prepare for the Next Day

Pack your gym bag the night before with all the clothes and equipment you’ll need for your workout. You can also prepare your food for the next day so you won’t skip meals or make unhealthy choices while you’re rushing here and there. Know what you’re going to train the next day, what you’re going to eat and when you are going to do it all. Schedule appointments in your planner so that your time doesn’t slip away.

5. Record Your Progress

If you take weekly photographs of yourself in a swimsuit or in underwear from all angles, you will see your progress over time, which will motivate you to stay consistent.

6. Make Fitness a  Lifestyle

Fitness isn’t a short-term project; it’s a lifestyle filled with healthy choices every day. It takes time to get out of shape and more time to get back in shape, but each workout you don’t miss will bring you closer to your goals of looking and feeling better.

In the Bag: Sandbag Training

With sandbag training, not only will you build a strong body but you’ll also substantially improve how you perform in any of your fitness activities of choice.

If we correctly interpret the meaning of an ancient Egyptian mural that appears to depict three men swinging bags of sand over their heads, we’d say that strength training using bags of sand has a history that dates back to at least 2,040 B.C. Now, thanks to the popularity of functional fitness and military-style exercises, sandbag training is making a comeback. The 2011 CrossFit Games even featured a grueling sandbag component in one of the events. (The winner of that event, incidentally, was Rich Froning Jr., who was featured in the July/August 2012 issue of Reps.)


Enter Sandbag

And why is sandbag training trending? Not only will it help you build muscle, but sandbag training will also stabilize and strengthen your joints, says Josh Henkin, a conditioning specialist in Scottsdale, Arizona, who’s been championing the benefits of sandbag training for years. “More muscles have to be used to perform the same lift that you would with dumbbells, barbells or even kettlebells,” Henkin explains. These smaller stabilizer and assistor muscles aren’t usually challenged as much with traditional gym exercises.

“Sandbags are great for more multi-planar training,” adds Henkin, “which takes the body outside of its comfort zone.” Multi-planar training approximates movement and speed forward, rearward, to either side, or via rotation, which means it’s much more functional in nature. A machine, conversely, because of its fixed path of travel, is uni-planar in its action.

Holding a large bag of sand whose grains shift from side to side as you perform an exercise, like a reverse lunge or a shoulder squat, adds a whole new component of stability and balance to a traditional exercise. Without question, sandbag training can improve your muscles’ functionality for everything from daily chores to that pick-up game of basketball, from improved performance on the golf course to a solid downhill ski run through powder. And it’ll burn more calories.

Bag It

For this workout, you can either make your own sandbag out of a small duffel bag stuffed with a sturdy trash bag partially filled with sand, or buy one of Josh Henkin’s Ultimate Sandbags (ultimatesandbagtraining.com), which allows for more grip positions and also comes with sand-fillable bladders. Keep in mind that partially filled bags allow the contents to shift more during movement, increasing the unpredictable nature of each repetition.

Estimate the Weight

The Ultimate Sandbag Strength Package (approximately $130) used in these pictures holds up to 80 pounds of sand. Because it comes with two bladders, you can adjust the weight on the fly whenever the need arises. Simply add or pour off some sand to one or both bladders and you’re good to go.

768px-Powerlifting_pictogram_(Paralympics).svg

If this is your first engagement with sandbag training, it’s best to start with a moderate weight (say 20–30 pounds) while you get the hang of the techniques for a safe and effective workout. It’ll take some time to acclimate your nervous system to the fact that the weight shifts around on each rep and bag position during exercise execution. Once you master the form and sensations to the shifting contents, you can fill ’er up a little more to really get the muscle fibers firing.

Do It Right

To maximize your time, this Reps workout relies on six sandbag exercises comprising three moderately modified supersets. Instead of moving without rest from the first exercise to the second as in a traditional superset, here you’ll perform the recommended number of reps for the first exercise, then rest (as indicated in the chart) before moving to the second exercise of the superset. Do the suggested number of reps for the second exercise, and rest again. Follow the same pattern with Superset B and then Superset C. The brief rest after the first exercise helps your muscles resynthesize the contraction chemical, ATP, so that you can step on the gas for the second exercise.

Superset A: Exercise 1

Sandbag Power Clean to Zercher Jump Squat

Target Muscles: Hamstrings, glutes, quadriceps, trapezius, deltoids, abdominals, paraspinals, assorted stabilizers and synergists.

How to: Stand behind your sandbag and grip the parallel handles. Tuck your toes slightly under the sandbag and pull it closer to your shins. Your knees should be slightly bent with your hips flexed, back and arms straight and chest out.

Take the slack out of the bag. Explosively extend your knees and hips to accelerate the sandbag upward. Pull upward and sweep your arms under the sandbag to cradle the bag in the crooks of your arms. Your knees and hips should be slightly flexed to help absorb the shock. Stand straight.

Move your feet to shoulder width apart and squat down. Keep your elbows elevated and spine straight. After reaching thigh parallel, explode upward and jump as high as possible. Land softly and roll the bag out of your arms, returning it to the tops of your toes to set up for the next rep.

Tip: Keeping your elbows elevated, or upper arms parallel with the ground, will help you maintain proper spine alignment.

powerlift

Superset A: Exercise 2

Offset Sandbag Push-Up

Target Muscles: Pec major, triceps, deltoids, abdominals, core, assorted synergists and assistors.

How to: Lay your sandbag lengthwise on the ground. Get into a push-up position with one hand on your sandbag and the other on the ground. Do a push-up. Walk the floor hand onto your sandbag and walk the other onto the floor on the opposite side of the bag, pivoting at your feet. Perform another push-up. Repeat, alternating sides.

Tip: Remember the rules of a perfect push-up: neutral spine, tight abdominals, a squeezed butt and a straight body.

Superset B: Exercises 1 & 2

Sandbag Shoulder Squat

Target Muscles: Hamstrings, glutes, quadriceps, trapezius, deltoids, abdominals, paraspinals, assorted assistors and stabilizers.

How to: Straddle your sandbag and grasp the handles on top.

Accelerate the bag upward. Flip it and drape it over one shoulder. Stabilize the bag in place with your hands. Move your feet shoulder width apart. Keep your chest up and lower yourself into a squat. Perform the prescribed number of reps before placing the bag back on the ground. Perform another clean and place the bag on the opposite shoulder to complete the next set. Continue.

Tip: Drape the bag over your shoulder roughly in the middle of the bag or else it may fall off during the middle of your set.

676px-Frank_Zane

Sandbag Bent-Over Row

Target Muscles: Latissimus dorsi, trapezius, rhomboids, spinal erectors, abdominals, assorted stabilizers and assistors.

How to: Slide your toes just under your sandbag while gripping the parallel handles and pull the bag close to your shins. Bend your knees slightly, lean forward from your hips, brace your abs and remove the slack from the bag. Pull the sandbag up toward your stomach while squeezing the muscles in your upper back by retracting the scapulae. Lower the sandbag to just above your toes, and repeat.

Tip: Be careful not to round your back — lock it in! Remember to squeeze your shoulders back and down — you should never shrug your shoulders while performing a row.


Superset C: Exercises 1 & 2

Sandbag Rotational Lunge

Target Muscles: Quadriceps, hamstrings, glutes, abdominals, assorted assistors and stabilizers.

How to: Slide your toes just under your sandbag while gripping the parallel handles and pull the bag closer to your shins. Bend your knees and hips while sticking out your glutes and lifting your chest. Stand and lift the sandbag to knee height.

Step your right leg behind you, lunging, as you rotate through your waist to bring the sandbag to the outside of your left knee. Maintain your balance as you return to the upright position. Repeat by stepping rearward with your left leg and rotating the bag to the outside of your right knee. Alternate sides until your set is over.

Tip: It’s very easy to lose your balance during this exercise, so take it slow. Keep your torso upright and try to maintain stability.

sand supplements

Sandbag Overhead Press

Target Muscles: Hamstrings, glutes, quadriceps, trapezius, deltoids, abdominals, paraspinals, triceps, assorted stabilizers and assistors.

How to: Stand behind your sandbag and grip the parallel handles. Tuck your toes slightly under the sandbag and pull it closer to your shins; your knees should be slightly bent with your hips flexed, back and arms straight and chest out. Take the slack out of the bag.

Explosively extend your knees and hips to accelerate the sandbag upward. Quickly transition your arms underneath the sandbag and receive it on top of your fists with your elbows pointing downward. Stabilize the bag in that position before pressing the bag overhead. Pop your head forward a bit after the bag passes overhead.

Reverse the sequence. Repeat.

Tip: You can alter your grip to the sides of the sandbag, which will recruit the muscles in a different fashion and fire up different joint stabilizers resulting in a new training stimulus. Set up similar to the parallel handle grip clean, except move your grip to the side flaps or simply grip the sides of the bag. When receiving the bag after the clean, ensure your elbows are pointing downward with the bag resting at chest level.

 

Drop Fat and Build Muscle Faster Than Ever

The perfect 30-minute belly-fat burner.

We understand: You’re a busy guy who’s always on the go, but the good news is, every guy can find time to do the Reps! 30-minute workout four times a week for 10 weeks. It may not sound like a lot of training time, but we’re willing to bet that you’ll get better results from our program than from your current workout. Keep in mind that you’ll continue to burn fat for hours after you’ve finished the workout!

For each half-hour workout, you’ll alternate between two minutes of cardiovascular activity and one minute of weight training. During the course of a workout, you’ll perform 10 sets of resistance training in just 20 minutes. While this may sound like a lot less training volume than a more traditional workout, you’ll be surprised at how much harder and more effective this version can be, especially for the time-pressed man. It will keep you in constant motion and elevate your heart rate. You’ll burn body fat while forcing your target muscles to go to their limits during the one-minute weight sets that you’ve selected for each body part. In effect, cardio will make the resistance-training stimulate more muscle growth, while the resistance sets will allow you to burn more calories during the cardio sets. It’s a classic win-win if you ask us! (Note: If you can’t get to a piece of equipment, the chart provides options so that you can keep plowing ahead with the circuit.)

328px-Kathy_Segal_AAU_Bodybuilding_Champion

Reps! Fat Loss/Muscle Up Circuit

Exercise
Walking
Leg press
Walking
Leg curl (lying or seated)
Walking
Hack squat
Walking
Incline barbell press (or dumbbell or machine)
Walking
Seated row (machine row acceptable)
Walking
Machine dip (or bench dip or parallel bar)
Walking
Preacher curl (any version)
Walking
Machine shoulder press (or seated or standing dumbbell press)
Walking
Standing machine calf raise (or machine toe press)
Walking
Ab machine crunch

Duration:

Two minutes (slow)
One minute
Two minutes
One minute
Two minutes
One minute
Two minutes
One minute
Two minutes (moderate)
One minute
Two minutes
One minute
Two minutes
One minute
Two minutes
One minute
Two minutes
One minute
Two minutes (high)
One minute

Leg Press

Sit in a leg press machine, maintaining the natural curve in your lower back throughout the set. Place your feet on the platform, extend the legs (don’t lock out) and release the safety. Lower the legs as much as possible without altering your lower-back position (often, this is a fairly small range of motion). Press the weights back to the starting position, but avoid locking your knee joints at the top of the rep.

Leg Curl

Lie on a leg curl machine with the back of your lower legs, generally in the area of the Achiles, in contact with the roller pads (as shown). Pull the weights up toward your glutes, maintaining a natural curve in your lower back and using the power of your hamstrings. To avoid injuring your lower back, do not jerk the weight upward or use momentum. Lower the weights deliberately, feeling the stretch in your hamstrings.

Hack Squat

Position yourself in a hack squat machine with your shoulders in contact with the pads. Place your feet on the foot plate so that your knees won’t drift past the front of your toes when you drop into the bottom position. Release the safety catch, then lower your body in a smooth, controlled motion until your thighs and lower legs form an angle of 90-degrees, or slightly more. Press back up, feeling the contraction in your quads.

Incline Barbell Press

Lie on a bench and hold a barbell with your hands a little wider than shoulder width apart. Keeping the upper arms perpendicular to your torso, lower the bar until you reach a point just short of touching your pecs. Keeping your shoulders back, press the weight up. Maintain the natural curve in your lower back and keep your head, shoulders and butt in contact with the bench throughout the set.

469px-Jay_Cutler_bodybuilder_2008-crop

Seated Row

Sit on the rowing bench with your knees slightly bent and feet spaced comfortably on the foot plate. Using an overhand grip, grasp a narrow-grip rowing bar with both hands. Keep your upper body upright throughout the set, maintaining the natural curve in your lower back. Pull the bar into your midsection using the power of your lats. Contract your back muscles, before returning to the starting position. Allow the weight to stretch your lats.

Machine Dip

Sit in a dip machine, after selecting a weight that will allow you to push the dipping handles for one full minute. Keep your upper body upright and your arms at your sides to ensure that you hit the triceps correctly. At the bottom, squeeze the triceps hard, then control the handles back to the starting position.

Preacher Curl

Holding an EZ bar, position your upper arms so that they rest against the pads of the preacher bench and extend your arms to reach the starting position (do not hyperextend your elbow joints). Curl the weight up until your arms are vertical. Squeeze the biceps briefly, then feel the stretch as you lower the bar until your arms are nearly straight again.

Machine Shoulder Press

Adjust the seat so that, as you grasp the handles, your hands are at shoulder level in the starting position. Using the power of your delts, press the weight up until the arms are nearly straight and overhead. Lower the weight slowly, feeling the stretch in your shoulder muscles.

640px-Fawad_Ahmad_Afghan_National_powerlifting

Standing Machine Calf Raise

Press your shoulders into the pads and lift the weight off its stack by standing upright. Rise up onto the balls of your feet, using the power of your calf muscles. Note that the weight stack will travel mere inches. Lower the heels, taking the below the plane of the foot plate. Feel the stretch in the calves. This exercise will give you a solid burn.

Ab Machine Crunch

Use an upright or lying ab machine. On the upright machine, place your feet firmly on the floor and press your chest into the pad, initiating the movement from your core. Bring your head toward your knees and contract your abs at the midpoint. Control the weight as you return to the starting position, feeling the stretch in your abs.