Instant Training Improvement Tips

Developing a lean physique is a combination of a well planned training regime working in conjunction with a balanced diet and targeted supplement plan. Just as a poor training plan will lead to muscular imbalances, failing to manage each of these areas synergistically will see results lag.

 

This is crucial for athletes, bodybuilders or those with aesthetic interest as the overall plan must be considered to work in unison. Still, the issue of diet looms large as many make common errors by not including structurally fundamental foods in their daily plan. Although the list can be extensive, the following three areas should be in your daily dietary plan:

 

1. Cruciferous Vegetables (i.e. Broccoli, Brussels sprouts, Cabbage, Cauliflower, Kale, Rutabaga, Turnips). Often nicknamed as a “Super-Food”, cruciferous vegetables are nutrient dense, possess powerful cancer fighting properties and as an offshoot provide exercise enthusiasts the unique benefit of increasing protein absorption. Simply lightly steam and serve. I personally like to add a trace of chopped ginger or garlic or a dash of cinnamon for taste as well as important health benefits.

 

2. Fats. A decade or so ago the exercise and food industry was a veritable “asylum” with non-fat items, failing to understand that without proper fats in your diet will lead to a multitude of health problems, of which muscle wasting is high on the list. Fats derived from nuts (almonds, walnuts), fish (particularly cold water kind such as salmon, herring and sardines and the avocado will assist overall health as well as lowered body-fat levels.

 

3. Protein. Uncomplicated as all diets must include healthy proteins, from high quality sources, that work in synergy to overall training goals and general diet.

 

 

Each of these areas must be watched diligently but equally diet and supplementation must reflect with the needs of the individual and the demands of their training regime.

 

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Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

 

With summer coming up hard and fast, the quest for a lean muscular physique is in full force. Whether your goals are on the stage bodybuilding or aesthetics, the structure of your training plan is crucial as is diet and supplementation. Just as all diets must be nutritionally balanced with the correct amount of protein, fats and carbohydrates, all training regimes must work hand-in-hand with the goal of lean and powerful physique.

 

The structure of a training plan within general bodybuilding and or aesthetics concerns is critical and ultimately, despite the endless discussion, will come down to “time under tension”. Though you will hear many training approaches discussed, the overriding theme will be managing and maintaining tension in the targeted muscle groupings.

 

 

Running adjacent to approaches such as “peak contraction” and “negatives” the most effective approach are super-sets and giant-sets. Each uses a combination of movements, performed one after another, to increase muscular stimulation and heighten the growth inducing mantra of “the pump”. Within the more common approach, super-setting, you will perform two movements, without resting between the overall “set” to increase total “time under tension”. Many, although this is a more observation, find motivation improves as they dig into rep after rep in a mind numbing set.

 

 

One the most popular approaches is to combine movements from opposing muscle groups in an effort for “the pump” to have a synergistic effort of muscular growth. This type of approach is best seen in the following “arm blast”.

 

 

Perform each section with 4 sets of 12 to 16 repetitions, using 3:2:1 tempo with peak contraction.

 

• 1a) Close Grip Chin-Up. Hands should be placed whereby outstretched thumbs touch on bar. Pull up for full range of motion and extend to absolute "dead" hang.
• 1b) Dips - weighted

 

• 2a) Barbell Curls.
• 2b) California Press

 

• 3a) Standing Dumbbell Tricep Presses (single dumbbell at a time)
• 3b) Alternating Dumbbell Curls on 45° angled bench

 

Forearms

• Zottman Curls
• Newspaper roll-up

 

Please note
Contraction: At the apex of each repetition, squeeze the muscle hard for a two to three count.

 

Tempo: Control the concentric action, peak contraction for a two count and eccentrically lower the weight properly three times slower (3:2:1).

 

 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

The exercise industry is rife with “new and shiny” gadgets and exercise approaches, all to entice the consumer and as you may have guessed, few match the classics of the “iron-game”. Despite the fact endless products and approaches suggest “new and improved”, all resistance training is based upon managing your own bodyweight under duress and weighted work is best served with a Squat, Pull, Push and Press.

 

This certainly applies to mainstays such as Pull-Ups and Push-Ups which as much as “fancy equipment” may entice they cannot match when it comes to overall training effect. In many instances movements are replaced simply because they have lost their “marketing sizzle” or merely a generation is accustomed to seeing them in training circles.

 

Few are as obvious as Dips, a powerful upper body developer that in my opinion should sit at the forefront of those wishing to build a powerful chest. Dips are a classic from the golden age of bodybuilding and needs to be resurrected for those wishing a powerful and strong chest.

 

 

I prefer a style of Dips more common in bodybuilding circles, preferably on angled dip or parallel bars if available, whereby you perform the movement with the upper body leaning over the toes. This creates an angle at the hips but has a devastating effect upon pectoral development and very suited for extra weight loading (belted and possibly with chains). Perform the eccentric action slowly, lowering to parallel position before driving the heels of the hands “through” the bar. An added benefit is derived when you raise yourself to a fraction before locking out the elbows, hold and “flex” the muscle. This addition of using a slow eccentric with “peak contraction” will improve overall muscular pump and growth.

 

 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle.

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Build a lean and dense physique with a targeted diet this summer to get you ready for the stage. A bodybuilder or strength athlete’s diets should be rich in nutrients to promote muscular growth as well as “firing up” the metabolism to lower excess bodyweight as they head into competition.

 

Have the best of both “worlds”; lose fat and gain muscle simultaneously with proper nutrition.

 

Beach Bites- The foods of Summer!

 

Healthy fats, complex carbs and lean protein to help you get strong, shredded and stage ready this summer!

 

1. USPlabs Anti-Catabolic Advanced Performance Protein (Coming SOON to InnerCircle)
2. Cruciferous Vegetables (i.e. Broccoli, Cauliflower)
3. Olive Oil (as well as coconut oil)
4. Green Tea
5. Almond / Peanut butter (natural) as well as a variety of nuts and berries
6. Avocados
7. Salmon (cold water, wild), Orange Roughy, Herring, Sardines

 

This was the original- Stay Tuned To Find Out Why Your Protein Might Be Lying To You. // The Inner Circle Release For The NEW USPlabs Anti-Catabolic Advanced Performance Protein Is Just Around The Corner! Don’t Risk Missing Out – Visit http://usplabsdirect.com/innercircle/ To Sign Up For FIRST DIBS And An Unbelievable One-Time Deal!

 

 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

The most common exercise performed in a weight room is the Bench Press, yet despite this fact it is typically performed incorrectly. Generally the error in Bench Press technique relates to body position that does not allow for maximal force production and creates undo tension in the shoulder capsule that raises the risk of injury.

 

To perform correctly, when laying on the bench the legs should be spread wide with feet firmly planted on the floor. This will create significant tension, hence the feeling of being “tight” and far removed for the standard approach of simply “laying down on the bench”. This is the first step in performing the Bench Press correctly, with the following cues crucial:

 

 

• Create an arch of the back, inhale deeply and pinch the shoulder blades “tight”
• Grip width should vary to avoid adaptation and to stimulate a variety of muscles as well as avoid creating imbalances. Quite naturally this will differ with competitive Powerlifter’s.
• Upon receiving the bar from spotter*, “push” away such that you “slide” lower on the bench to increase a “tight” arch
• Maintain the “tight” body position and “pull” bar down, under control” with “lats” to approximately nipple level
• Elbows should remain tight to the body. Do not allow them to “wing” out wide or force will drop and the risk of injury increases.
• As bar touches chest, simultaneously drive away from weight with legs and trunk engaged, into the bench and straightening arms. This feeling of “driving into the bench” and “pulling the bar apart” will take time to understand but crucial in long-term development

 

* in my opinion a spotter is always necessary for not only safety purposes but to ensure optimal technique

 

This is without any doubt a technical style of the Bench Press within Powerlifting, “Powerbuilding” and athletic training circles for optimal force production and safety of the shoulder capsule. In an upcoming issue we will review a secret for chest development best for those interested in bodybuilding.

 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk