Archive | October, 2016

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CrossFit games

The Cross Fit games is all about the fittest and strongest and we are serious fans! Since its Stateside start-up in 2000, functional fitness programme CrossFit has amassed an international following that has seen the world’s fittest compete in the toughest of exercises at the annual Games. With the 2016 games coming this summer (July 19- 24th) we […]

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<div id="DPG" webReader="131.413503972"><div class="side-bar" webReader="-16.5656565657"><div class="c9"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-vital-stats.jpg"/></div><h3 class="article-title c10">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/AlKavadlo/" rel="nofollow" target="_blank" title="Bodyspace"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c11"/></a><a href="https://www.facebook.com/pages/AlKavadlocom-Were-working-out/205151489148" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://twitter.com/AlKavadlo" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="http://www.youtube.com/user/alkavadlo" rel="nofollow" target="_blank" title="YouTube"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" width="20" height="20" border="0" class="c12"/></a><p><strong>Name:</strong> Al Kavadlo, CSCS<br /><strong>Occupation:</strong> Trainer, author, instructor<br /><strong>Website:</strong> <a href="http://www.alkavadlo.com" rel="nofollow" target="_blank">www.alkavadlo.com</a></p></div><p>Over the last few months I've been getting more emails than ever, but often the same questions keep coming up. And for every person who writes to me, there are probably 20 more thinking the same thing but just not bothering to type out a message.</p><p>That's a big part of why I love to publicly answer questions I get from my readers! In this edition of Ask Al, I discuss everything from how to get better at pull-ups, to how to use speed to your advantage, to why I'm such a big sellout.</p><p>Feel free to drop me a line in the comments if you have a question about how to keep growing and progressing in the difficult world of bodyweight training!</p><iframe width="560" height="315" src="//www.youtube.com/embed/Zh_xtaQKXNU" frameborder="0" allowfullscreen=""></iframe><p>
<h3 class="article-title">QI've been training pull-ups for almost a year now. When I first started I went from 2 pull-ups to 10 in only a few months. I've been stuck at 12 reps for the last two months. What should I do?</h3>
</p><p>What you're experiencing is common. It's simply a matter of diminishing returns; the better you get at anything, the harder it gets to continue progressing. Be prepared to put in the time and effort if you want to take your pull-ups to the next level. It might feel like you've been at it a while, but in the grand scheme of things a year is not a very long time. Having said that, here are a few methods you can experiment with to hopefully increase your reps:</p><h4>Pull-up supersets</h4><p>Try doing a set of Australian pull-ups immediately after a set of standard pull-ups. Take a long break, then repeat the superset again. It's a great way to keep working your pulling muscles beyond failure once you can no longer perform any more pull-ups. You can do this 3-4 times in a single workout, but make sure you give yourself a few days rest afterward.</p><img src="images/2014/new-ways-to-build-bodyweight-strength-for-years_graphics-1.jpg" width="560" height="296" border="0" class="c13"/><h4>The rest-pause method</h4><p>After a brief warm-up, do as many pull-ups as you can, and then continuing to hang on the bar for a few seconds. After you catch your breath, try to do one more, then one more, and then maybe even one more. You might be surprised at how many extra reps you can squeeze out this way, and you will get an amazing forearm pump from all the extra hanging!</p><h4>Pyramid sets</h4><p>Start with one pull-up, then come off the bar and take a short break. Next, perform two pull-ups, then after another break, do three. Continue this pattern until you reach the point where you can no longer add another rep. Then start working your way back down.</p><p>
<h3 class="article-title">QI work a job where I spend several hours a day loading boxes and moving things. I want to start training calisthenics, but I'm worried about overdoing it. What do you recommend?</h3>
</p><p>Well the good news is you've probably built a decent base of strength already just by being active on a regular basis, but it's great that you want to do more. I recommend starting with just one or two days each week of bodyweight work to give your body time to adapt. Try doing your workouts on days where you don't have to work, so your muscles have recovery time. Ideally if you have two consecutive days off, do your workout on the first day and then take a rest day the next day.</p><img src="images/2014/new-ways-to-build-bodyweight-strength-for-years_graphics-2.jpg" width="560" height="339" border="0" class="c14"/><p>Since you'll only be able to train a couple of times per week, full-body workouts are going to be the best way to go. You might eventually build enough strength and stamina that you can add in more days of training and possibly train calisthenics on the same days that you have work, but you will see how that goes as you progress. Be patient, respect your body, and give yourself recovery time when you need it.</p><p>
<h3 class="article-title">QI read somewhere that it's best to exercise slowly when practicing calisthenics for strength, but I see most people cranking out their push-ups as fast as possible. Which is the right way?</h3>
</p><p>Though some coaches insist on slow, deliberate reps for strength training, I believe that there's room for variety when it comes to rep tempo. Super-slow training can definitely help build control and stability, especially when you're working through the sticking point on certain difficult exercises, but it's not the only way to approach your training.</p><iframe width="560" height="315" src="//www.youtube.com/embed/Owo0vKDTsQs" frameborder="0" allowfullscreen=""></iframe><p>For example, explosive movements like jump squats and clapping push-ups are better for building power. In my opinion, it's good to practice your exercises at different tempos. Once you've honed a move, you should be able to control it and make it graceful at any speed.</p><iframe width="560" height="315" src="//www.youtube.com/embed/BadkW_63ows" frameborder="0" allowfullscreen=""></iframe><p>
<h3 class="article-title">QI read an article you wrote that basically said training certifications are a bunch of crap. It seems a bit hypocritical to now offer your own cert with the PCC. I mean, really, a certification in bodyweight training?</h3>
</p><p>I'm flattered you've been following me closely enough to have read those earlier writings. You actually remind me a lot of myself—I'm always questioning everything! I bet we have a lot in common. And you're right, there are a lot of crappy PT certs out there. That's part of why I wanted to do the <a href="http://www.dragondoor.com/workshops/pccworkshop/?apid=4e8cb1ea167b0" rel="nofollow" target="_blank">Progressive Calisthenics Certification</a>. Though it may seem unnecessary to you, with the current popularity of calisthenics training, the demand for a bodyweight strength certification was undeniable. It was going to happen eventually with or without me, so I figured, who better than me to teach it?</p><p>Mahatma Gandhi said: "Be the change you wish to see in the world." By leading my own certification, I can personally make sure that quality knowledge is bestowed and high standards are upheld. PCC has a physical test to establish a baseline of competency in performing the fundamental exercises, something that is lacking in almost every mainstream fitness certification. It's scary that there are personal trainers out there incapable of doing proper pull-ups or even bodyweight squats, and who got certified simply by memorizing and regurgitating information. That's why a theoretical understanding of exercise will never be enough to pass the PCC!</p><p>I'll still be the first one to tell you, however, that just having a certification—even the PCC—doesn't mean that you are going to be a successful trainer. I can help point people in the right direction, but it's up to each individual to take the journey for themselves. In fitness and in life, we're all personally responsible for our own success or failure.</p><p><a href="http://www.dragondoor.com/b73/?apid=4e8cb1ea167b0" rel="nofollow"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-streetching-your-boundaries-book-banner.jpg" width="560" height="144"/></a></p><br /><br class="c15"/><h3 class="article-title">Recommended For You</h3><div class="c18" webReader="6.68632075472"><a href="http://www.bodybuilding.com/fun/stretching-for-strength-a-better-approach-flexibility-training.html"><img src="images/2014/stretching-for-strength-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="8.91509433962"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/stretching-for-strength-a-better-approach-flexibility-training.html">STRETCHING FOR STRENGTH</a></h4><p style="display: inline;" class="webReader-styled">
Reports of stretching's demise have been greatly exaggerated. In this excerpt from Al Kavadlo's new book, the bodyweight training chief helps you build an effective, personalized practice!</p></div></div><div class="c18" webReader="4.91048034934"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html"><img src="images/2014/4-bodyweight-myths-debunked-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.04366812227"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html">BODYWEIGHT BUST! FOUR BODYWEIGHT TRAINING MYTHS DEBUNKED</a></h4><p style="display: inline;" class="webReader-styled">
Don't believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!</p></div></div><div class="c18" webReader="5.72282608696"><a href="http://www.bodybuilding.com/fun/push-yourself-one-arm-push-up-and-beyond.html"><img src="images/2013/one-arm-push-yourself-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="7.04347826087"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/push-yourself-one-arm-push-up-and-beyond.html">ONE-ARM PUSH YOURSELF!</a></h4><p style="display: inline;" class="webReader-styled">
Sometimes the toughest strength moves don't involve any iron at all. Heed the call of the one-arm push-up and discover how tough progressive calisthenics can be!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.5957446809"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.91304347826"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">Al Kavadlo, CSCS</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Al Kavadlo, CSCS is one of the world's leading experts in bodyweight strength training and calisthenics.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html"><img src="images/2013/writer-al-kavadlo-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/al-kavadlo.html#articles" class="bold-type">View All Articles By This Author</a></li>
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New Ways To Build Bodyweight Strength!

Vital Stats Name: Al Kavadlo, CSCSOccupation: Trainer, author, instructorWebsite: www.alkavadlo.com Over the last few months I’ve been getting more emails than ever, but often the same questions keep coming up. And for every person who writes to me, there are probably 20 more thinking the same thing but just not bothering to type out a […]

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Your Perfect Body: Visualize, Then Actualize!

Name: John Paul CatanzaroOccupation: Fitness expert, trainer, writer, and author of “The Elite Trainer.”Website: theelitetrainer.com What motivates you during a workout? Not before—not “Oh, my god, I’m so excited to go to the gym right now.” I’m talking about when you’re standing just outside of the power rack. You’re about to get under a bar […]

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Eight reasons to run!

As much as we love hardcore gym sessions, the change of seasons provides the chance to challenge ourselves with a whole array of performance goals. There’s nothing like a workout revamp to help rev up fitness levels, and this spring we’re all about stepping up the intensity of our regular workout with an outdoor running […]

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 Get virtual with your next challenge ArticleSep 16, 2016Looking for a new way to push yourself? Mix up your routine with this unique endurance challengeFancy yourself a bit of a challenge? Here's one with a twist: The Conqueror Event Series is launching its inaugural UK John O’Groats Virtual Challenge. Starting 1 October, the 1083-mile event has both teams and individuals complete the longest route in Britain, recording their distances and seeing themselves and others advancing on the map towards the finish line

Get virtual with your next challenge

Get virtual with your next challenge ArticleSep 16, 2016Looking for a new way to push yourself? Mix up your routine with this unique endurance challengeFancy yourself a bit of a challenge? Here’s one with a twist: The Conqueror Event Series is launching its inaugural UK John O’Groats Virtual Challenge. Starting 1 October, the 1083-mile event has […]

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Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Get virtual with your next challenge

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Train and gain! with this dumbbell workout

More and more women are strength training when they hit the gym, but if you’re still not convinced, then you could be missing out on some serious benefits.Whether you’re using the TRX, doing a kettlebell class or using a pair of dumbbells in your HIIT circuit – you are strength training! It’s not all about […]

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Whether you’re more of a chilled-out weekend explorer or you’re ready to hit a new PB, it’s important to make sure your kit can match your motive.So, to get you prepped for some epic rides this summer, we’ve picked the smartest gear – from foldable helmets to jackets that weigh just 250g, you’re set for the best season yet!Get shady Look and feel fierce behind these HDPolarized lenses, which are as high tech as they are bold, filtering out 99 per cent of reflected glare. ►Oakley RPM Squared Polarized, £160, uk.oakley.comSpeed demonBe game for a race on this beast – it boasts a full carbon-fibre fork with lightweight wheels for a speedy and comfy journey. ►Boardman Road Team Carbon Womens (Fi), £749.99, halfords.comAdventurer’s choiceYou can go wild and feel comfortable at the same time on this mountain bike, which features the ultimate adventure wheels and women-specific design features. ►Trek Skye S Women’s, £385, trekbikes.comTimeless buyIf the hot weather doesn’t put you off a long ride but you want to stay cool at all times, opt for this classic jersey with sweat-wicking and anti-bacterial properties. 

Hot Wheels! The latest fitness equipment for Cyclists

Whether you’re more of a chilled-out weekend explorer or you’re ready to hit a new PB, it’s important to make sure your kit can match your motive.So, to get you prepped for some epic rides this summer, we’ve picked the smartest gear – from foldable helmets to jackets that weigh just 250g, you’re set for the […]

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Posted in Aerobics, Exercises, Nutrition, Sports nutrition, Training Methods, Weight lossComments Off on Hot Wheels! The latest fitness equipment for Cyclists

Post-workout pitfalls and how to beat them!

Your workout may be done and dusted for the day, but if you really want to see results, what you do afterwards is as important as the session itself.  Whether you simply want to keep in shape or you’re working towards a specific goal, exercising takes effort, so don’t sabotage your hard work with silly mistakes. Check out these common […]

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Top facts about exercising in the cold

Separate the freezing facts from fiction with the low down from a Fitness First expert: 1. Burning more calories in the cold is actually a myth, the body actually uses more energy cooling down in the heat than it does in the cold. 2. As per point one, exercising in colder temperatures is healthier than exercising in […]

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Barbell Workout

Strong is sexy! Sometimes big heavy metal weights can be a little bit daunting, but combining weight training into your workout will help you burn more calories and tone your body. So bust your fears, check out this barbell workout to get summer ready! How to do it: Perform 8-10 reps of each move one […]

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Paige Hathaway

3 days 17 hours ago

All these ropes yet I still can't tie you down.... #amiright 🤚🏼😂 #cricketcricket #illbehereallnight #bts

Paige Hathaway

1 week 2 days ago

Roses are red, Pizza sauce is too.
I just ordered a large and none of its for you... 😬

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