Archive | February, 2016

Why we love cycling

Jumping on a shiny new steed and pedalling off into the sunset is a glorious feeling – you just can’t beat it! But if you haven’t saddled up for a few years, you may be wondering where to start or why to bother. Don’t worry! We caught up with Gareth Turner from Cyclebeat ( to […]

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4 Best on-demand fitness networks

GREAT FOR gym fitness goalsMATT ROBERTS BODY.NETWORK £15 per month; Body.Network The Netflix of the workout world, Body Network boasts a holistic mix of health and fitness videos that have been put together by some of the UK’s leading experts. Not just workouts, the network also provides rehabilitation programmes, a tri-part introduction to mindfulness and […]

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<div id="DPG" webReader="195.019246353"><p>Among lifters, there aren't many people who will shy away from wanting to build a strong, chiseled chest. After all, they know beastly chest muscles scream strength and power, and look great on the beach.</p><p>Functionally, strong pecs also assist with performing everyday activities, lower the risk of shoulder injuries, and provide that extra edge in sports and in the gym. Simply put, a well-built chest is, well, pectacular. Sorry.</p><p>It's high time for you to get your chest training out of a rut. Use and share these tips to reassess your chest routine and pave your way to pec success.</p><p>
<h3 class="article-title c10">1 Stick With Basics</h3>
</p><p>When the chest game starts to falter, some people react by piling on ridiculous-sounding accessory work like a one-handed, reverse lay-up upper-cut. No need to reinvent the wheel here; there are no secret exercises.</p><img src="images/2014/7-ways-to-pump-up-your-chest-graphic-1.jpg" width="560" height="447"/><p>Perfect your technique and form and identify the best rep range for your objective. The basics will help your chest grow!</p><p>Tried-and-true foundational exercises like ye olde bench press, dumbbell press, incline press, and chest flye have helped top lifters such as <a href="">Steve Reeves</a>, Arnold, and countless other folks throughout the years. So why wouldn't they work for you?</p><p>Before trying to change things, make sure you master these movements. Perfect your technique and form and identify the best rep range for your objective. After all, any structurally solid building must rise from a strong foundation.</p><p>Exercises like the bench press are the cornerstones for a powerful chest. Still doubtful? Look to IFBB Physique Pro <a href="">Craig Capurso</a>, who uses these exercises to build his rock-solid chest.</p><p>
<h3 class="article-title c10">2 Everyone Should Train Chest</h3>
</p><p>Yep, that includes you, ladies. Unfortunately, some women need to banish these <a href="">false preconceived notions</a> of how chest exercises could negatively impact their bust. No, they will not shrink your bust. No, they will not make you look like She-Hulk. So stop worrying over these unfounded concerns!</p><img src="images/2014/7-ways-to-pump-up-your-chest-graphic-2.jpg" width="264" height="282" border="0" class="right-image c12"/><p>Despite fears of lost bust size, both men and women should train their chests regularly.</p><p>If there's someone who has both a strong <em>and</em> good-looking chest, it's WBFF Pro <a href="">Jen Jewell</a>. Jen knows the importance of chest day and likes to include as many different movements into her chest workout as possible, including presses, flyes, and push-up variations.</p><p>"Just because [women] may not be out to build the biggest pecs out there doesn't mean we should neglect chest training," she says. "Our chests are a major muscle group. We wouldn't neglect training our back, so why would we skip out on chest day?"</p><p>It's like those dudes who exclusively train upper body and end up with chopsticks for legs. The same concept of imbalance echoes here: Working out one group of muscles but ignoring another group could make you look (and function) disproportionate.</p><p>Jen continues: "If we neglect training our chests, it could lead to a muscular imbalance in our physique and impact our training all around—we can't have that, now can we?! When we are working our chests, our shoulders and triceps are involved, too. And ladies, there's another bonus! Even though you can't increase the size of your breasts themselves with training, you can tighten the muscles of the chest, which makes for an even perkier bust line."</p><p>
<h3 class="article-title c10">3 Squeeze</h3>
</p><p>Squeeze what, you ask? Well, there's your problem.</p><p>When benching, you want to squeeze two things: the bar handle and your pec muscles. When I say squeeze your pecs, I don't mean using your hands to actually squeeze them. On the concentric, or lifting, portion of your reps, think about contracting your pecs. Squeezing increases the pump and the work involved, as well as the density of the muscle. It won't be easy, but your hard efforts will be rewarded.</p><img src="images/2014/7-ways-to-pump-up-your-chest-graphic-3.jpg" width="560" height="376"/><p>Squeezing the bar with your grip increases the pump and the work involved, as well as the density of the muscle.</p><p>Also make sure you squeeze the bar or dumbbell handle as if you want to crush it in the palm of your hands. This clench will invite more fibers to the pump party, resulting in increased strength down the road.</p><p>
<h3 class="article-title c10">4 Focus On Form</h3>
</p><p>Proper lifting form trumps everything else. If your form collapses, it doesn't matter that you're slinging twice your body weight.</p><p>If the intended muscle fibers aren't recruited correctly, other muscle groups may dominate the exercise, which adds unnecessary stress to muscle groups that aren't designed to bear heavy loads. That's how you get hurt. No one builds a strong chest while sitting in physical therapy or dealing with an injured back or shoulder. Throwing up big bench numbers may impress the bros at your gym, but it's not a good long-term strategy if those numbers come at the expense of good form.</p><p>Executing proper form, performing reps at a slower tempo, and focusing on using your chest throughout the movement will maximize the intensity and effectiveness of the workout, while minimizing injury risk.</p><p>
<h3 class="article-title c10">5 Push Yourself</h3>
</p><p>Your body is an amazing, intelligent machine that will adapt to stress quickly. If you don't push it hard enough, it won't grow. It's as simple as that.</p><p>While proper form still rules the day, muscle growth requires progressively increased stimuli. This increase leads to breaking down the muscle fibers and rebuilding stronger and bigger ones, preparing you for the next time you go against the iron.</p><img src="images/2014/7-ways-to-pump-up-your-chest-graphic-4.jpg" width="560" height="409" border="0" class="c14"/><h6 class="altH6 c15">Dumbbell Flye</h6><p>As you grow more comfortable performing the movement perfectly within a certain weight range, push yourself to take on more weight—as long as your form stays tight.</p><p>
<h3 class="article-title c10">6 Rest, Pause, Drop</h3>
</p><p>When adding more weight is no longer a challenging option, there's another method for making your next chest workout a sufferfest. I call it the "rest, pause, drop" method—RPD, for short—and no, it isn't a new dance routine.</p><p>I combined two intensity-raising techniques: <a href="">rest-pause</a> and <a href="">dropsets</a>. The former breaks up one set into several subsets with brief rest worked into the whole set. The latter is a technique that allows you to continue an exercise with a lighter weight after your muscles have tapped out at a heavier weight. My rest, pause, drop methodology applied to a chest workout makes for absolute muscle-building brutality and is designed to train all your muscle fiber varieties at once.</p><div class="left-side-stripe" webReader="-14"><h5>Rest</h5><p>Start with a weight you can do for 6-8 reps and go to failure (use a spotter). Rest for 5 seconds and then try for a couple of more.</p><h5>Pause</h5><p>Reduce the weight by 20-25 percent. Repeat what you just did, including the rest-pause, for 5 seconds.</p><h5>Drop</h5><p>Reduce the weight again—by the same amount you did last time—and repeat the rest-pause set one more time.</p></div><p>The final result is a 25-30 rep set. Beginners can do one set of this at the end of their chest workout, but I don't recommend any more than that. Advanced lifters can include this RPD set with each exercise next Monday. (Everyone still does chest on Monday, right?)</p><p>
<h3 class="article-title c10">7 Dust Off the Decline</h3>
</p><p>You know that decline bench? The sloped brute that gathered a thick layer of dust from underuse? Well, this underrated angle can be a huge boon to your chest routine. It is approved by strongman <a href="">Colton Leonard</a>, who knows a thing or two about strong pecs.</p><p>Comparing exercises done on a flat bench versus a decline bench, some studies have shown that more muscle fibers in the pec are recruited while on the decline. Try this out with both a barbell and dumbbells.</p><p>Put these tips to the test and share your results with me and the rest of us in the comments below!</p><a href=""><img src="images/2013/cellucor-banner.jpg" width="560" height="144"/></a><br class="c16"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="41.328125"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="8.2183908046"><div class="ata-author-name"><a href="">Roger Lockridge</a></div><div class="author-gradient-button"><a href="">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href=""><img src="images/2013/writer-roger-lockridge-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="" class="bold-type">View All Articles By This Author</a></li>

7 Ways To Pump Up Your Chest

Among lifters, there aren’t many people who will shy away from wanting to build a strong, chiseled chest. After all, they know beastly chest muscles scream strength and power, and look great on the beach. Functionally, strong pecs also assist with performing everyday activities, lower the risk of shoulder injuries, and provide that extra edge […]

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10 ways to be more active

1 Choose the furthest corner Instead of fighting for parking spots closest to the supermarket doors, park your car as far away as possible. This gives you the opportunity to walk further, for longer – and it’s less stressful, too. 2 Skip the lift Stop taking the lift and take the stairs instead. It’ll get your heart pumping […]

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First for thirst

When it’s warm outside and you’re working up a sweat, you need to keep thirst at bay. Even a small amount of fluid loss can cause your body to work less efficiently and upset the delicate balance of minerals, including salts and sugar, in your system. Find out exactly how much water you need for […]

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Paige Hathaway

20 hours 49 minutes ago

In my story, the princess saved herself ✨
She no longer allowed herself be defined by the struggles in her life. Instead she chose to amplify the things that gave her joy and she looked into the future with such courage it would scare you. She finally learned to stop making other people the authors of her life. That’s when she found her own voice, made her own rules and very much lived her own life. She did not ask permission to make her dreams come true, nor did she wait for others to share her confidence in the path she set for herself because she knew the right people would eventually catch up. Throughout her life she made some questionable choices, many of which led to difficult circumstances but the most important choice she ever made was to give herself a second chance. She wanted something else, something different, something more... and that’s what she became. Now she is the queen of her own castle and everyday is the beginning of a brand new adventure.

Paige Hathaway

1 day 14 hours ago

From me to you.. Good luck in all you do. Whatever you’re up against, don’t show signs of nervousness or fear. Show them the face of someone who has already won. Show them your inner power. Your inner power called self faith. You have to see yourself winning before you win. You have to see yourself already completing your goal. How does this feeling of accomplishment make you feel? Imagine that feeling in your soul. Manifest it in your own reality. Be hungry, find that burning desire in your heart. Don’t just sit at home on your couch.. go out there and conquer your life. Have so much faith in your abilities and in yourself that people around you feel your energy and believe in you too. If you have a heartbeat then you still have time to make your dreams a reality. Happy Monday my lovely people.. Let’s stop telling people about our dreams and just start showing them.


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