Am I dead? Feels like a Mack truck hit me. From head to toe, front to back I’m sore. None the less a great work out was done today. I’m seeing a lot of small but big changes to my physique which makes me smile. My arms look great back looks awesome. Skin issues in the bottom part of my chest and the bottom part of my stomach but only time can fix that. I will continue to work my ass off and let my training and nutrition work for me. Made a change in my cardio routine, I’ve decided to not to do it everyday and limit it to about 5-10 min 3 time a week. Reasons for this is to keep some size and I’m pretty much content with the weight I’m at for right now.
i work out 3 times a week so what would be the best way in your opinion to cut my body fat down to single digits?
When I crack the matrix I will let you know. Don’t mean to be overly sarcastic but honestly I’m trying to get to single digit myself. The few who achieve single digit body fat train for a living or they’re pro athletes.
No deadlifting? I guess you've never heard of a 5X5 lifting program. About all I do is deadliest, squat, bench, bent row, and overhead press. Multi-joint compound movements are the best for building muscle. I'm done following your Tumblr.
What are you talking about? Lol I dead lift all day long you misread that post I was answering someone’s useless opinion.
In my opinion regular people that weightlift to look good and feel better about themselves should not deadlift. The chance to get hurt and snap something outweigh the results. I see people deadlifting 400+ all the time at the gym. Most of it is just for show. Oh look at me I slam 400 lbs on the floor. Unless you're a professional weightlifter you should not deadlift at all.
As an ex high school football player dead lifting has always been in my routine and that will never change. And to say if you’re not a pro you shouldn’t dead lift at all is pretty simple of you.
If you want to become a better rower, you’re going to have to develop a more powerful lower body. And no exercise is better at developing lower-body rowing power than the Squat.
But since both rowing and Squats place a great deal of stress on the back, is the traditional Squat really healthy for rowers in the long run? Or are there alternatives that still build power without placing a constant load on the spine? In this article, we’ll go through a number of Squat variations and discuss their effectiveness for rowers.
No matter what variation you use, focus on three to four sets of three to six reps at 75 to 90 percent of yourone-rep maxto build maximum power and strength (use 90 percent only during the off-season for Back Squats). Beginners should start with eight to 10 reps, using only bodyweight or light weight and focusing on learning proper technique.
Overhead Squat TheOverhead Squat helps build flexibility in the hips and strength in the core, providing a base for more complex Squats. If you’re new to this exercise, begin by using a wooden dowel and perform the motion without your heels coming off the ground or shoulders rolling forward.
Hold bar overhead with locked elbows, wide grip and feet shoulder-width apart
Squat with control until tops of thighs are parallel to ground, keeping knees behind toes
Drive up through heels and hips to start position; repeat for specified reps
Back Squat Since theBack Squat places a tremendous amount of pressure on the spine, it is crucial for rowers to maintain good posture throughout the motion. Once you lose posture or allow your heels to come off the ground, lower your weight immediately. Using too much weight too soon will encourage bad habits and hinder the effectiveness of the exercise.
Assume athletic stance with bar on back and feet slightly wider than hip width
Place bar directly on back of shoulders and neck
Keeping back straight and knees behind toes, sink hips back and lower into squat until thighs are parallel to ground
Extend hips and knees to drive up out of squat position
Repeat for specified reps
Low Box Squat This is the perfect in-season exercise for rowers since it helps increase depth without overloading the body. Find a box that you can sit on with a 90- to 100-degree knee bend, and use weight that is, at most, 60 percent of your one-rep max. Using lighter weight and focusing on depth is perfect for in-season strength maintenance.
Assume athletic stance with bar on back and feet slightly wider than hip width
Keeping back straight and knees behind toes, sink hips back and lower into squat
Tap box at bottom of movement
Extend hips and knees to drive up out of squat position
Repeat for specified reps
Single-Leg Squat This is an important exercise for creating the flexibility to get deep into the Squat. You can use a box to check your depth as long as you tap it at the bottom of the movement instead of sitting on it. If you lack the balance or strength to perform the exercise properly, drop the weight and hold on to a pillar or rack to achieve proper depth.
Stand on one leg with opposite leg straight out in front
Keep arms straight in front of chest for balance
Lower until thigh is parallel to ground, keeping knee behind toes
Drive up to start position
Front Squat TheFront Squat can be hard on the back, especially for athletes who lack core stability. Because of this, rowers should incorporate it into their workouts only every few weeks. Since good form is crucial to the Front Squat, feel free to use lighter weights to maintain form and straps to hold the bar.
Assume athletic stance with feet shoulder-width apart
Rest bar across front of shoulders with clean grip
Keeping back straight and knees behind toes, sink hips back and lower into squat position until thighs are parallel to ground
Explode up by driving through heels and extending knees and hips to return to start position
Goblet Squat You can use heavier weight for the Goblet Squat while still maintaining perfect upper-body posture. Rowers shouldn’t exceed more than eight reps, because the goal isn’t to increase endurance or muscle size, but rather power and strength.
Assume athletic stance with feet shoulder width apart
Hold weight at chest height
Keep head up, back straight and lower backside toward ground
Go as low as comfortably possible and drive back to start
Dumbbell Rear-Foot-Elevated Split-Squat This exercise is a more advanced movement, so you’ll need to develop a strong base before progressing to it. Feel free to complete this exercise with either dumbbells or barbells.
Stand in lunge or stride position with back foot on bench or box
Hold dumbbells in both hands with arms extended at sides of body
Bend front knee to lower into lunge position until thigh is parallel to ground; keep front knee behind toes
Extend hip and knee to drive up to start position
Physioball Wall Squat The Physioball Wall Squat is a variation used mainly for rowers with back problems, because it takes pressure off the low back. You can hug a plate or hold a dumbbell in each hand. (Read more aboutphysioball training.)
Place physioball between lower back and wall
Begin in athletic stance with feet slightly wider than shoulder width
Lower with control until tops of thighs are parallel to the floor
Keep knees behind toes
Drive up into start position
Overview Since each exercise has its own strengths, there’s no right or wrong variation to choose. In the end, the combination that works best for you may not work for another athlete. Experiment, maintain good form and follow the guidelines outlined above to develop the rowing power you seek.
Article by:Jeremy Golden
Jeremy Golden is an assistant strength and conditioning coach at Cornell University. He was previously the assistant strength coach at Colgate University and was also the first strength coach in team history for the Albuquerque Thunderbirds of the NBA Developmental League. In 2007, he served as the head strength coach for the Los Angeles Sparks. Golden received his bachelor’s degree from The University of Tulsa and his master’s degree in sports administration from the University of New Mexico. He holds certifications from the National Strength and Conditioning Association, National Academy of Sports Medicine and USA Weightlifting.
Love you're tumblr. You provide such good information to the questions everyone asks. Im a D1 rower, female 6ft, but I'm about 15 lbs too heavy. I'm fast and powerful, but I want to loose excess weight so i can be even faster. Can u help?
What I would recommend is a strict diet but if your diet is on point already try different forms of cardio. Right now jumping rope is working wonders at lowering my body fat. I do 15 rounds 1 min on 30 sec rest. I seen a article for rowers earlier this week I will see if I can find it and post it up as additional help. Thanks for following and loving my tumblr.
“Here’s what I tell anybody and this is what I believe. The greatest gift we have is the gift of life. We understand that. That comes from our Creator. We’re given a body. Now you may not like it, but you can maximize that body the best it can be maximized.”—Unknown
Totally weird question, but I started a kettle bell routine a few weeks ago. I'm a runner so I wanted to add strength training and the first couple of times I was SO SORE! But now, after doing it for a couple of weeks (only 2x a week) I don't feel sore at all. Is my body getting used to it and am I still building muscle?
Not uncommon for that to happen at all. The body is very adaptive and gets use to doing activity over time. What that usually means its time to switch it up. Either increase weight reps or change up the type of kettle bell exercise you are doing.
Hey man i respect what you have accomplished and i was wondering what you started off doing im exactly the same size that you started out at and would like to slim down did you do cardio and how much of it i hate cardio haha
Thanx man when I started out I did cardio for 2 hours 4 times a week lol but as the months went on I would decrease my time but increase my intensity of my cardio work out. I would also lift weight after my 2 hour bout with the arc trainer. I probably didnt have to do 2 hours of cardio but I did. If you do weight as much as I did cardio is you best friend but will feel like you worst enemy.
We know that excess body weight can affect health and athletic performance. Thankfully, you can lose weight with healthy eating—and amp up your game. Although healthy eating is often considered restrictive and pricey, in realityit’s not. By devoting a little time to learning a few tricks, you can improve your dietary intake—and still keep a flush bank account.
Serving Sizes First, learn what a serving size looks like. In our “supersized” world, many people don’t realize how many calories they are actually consuming. That lack of knowledge contributes to weight gain (or inability to lose weight). Here are a few basics: a three-ounce serving of meat is the size of your palm; a 1/2 cup serving of rice, pasta and potatoes would fit in your cupped hand; and a serving of fruit is the size a tennis ball. (Learn more aboutplating portions.)
Protein and Carbs Second, for each meal and snack, select a lean protein-rich food and a fiber-rich carbohydrate. By balancing your intake, you will be more satisfied—and therefore, need less to eat. Suggestions: one slice of whole grain toast, one tablespoon of peanut butter, one banana and a cup of skim milk for breakfast; a small apple and string cheese for a snack; a three-ounce serving of water-packed tuna, six Melba toasts and a cup of raw or steamed vegetables for lunch; one cup of Greek yogurt with 1/2 cup dried cereal for a snack; three-ounce pork loin, 1/2 cup rice, one roll, two cups mixed salad with two tablespoons of dressing and one cup mixed fruit for dinner; and a cup of ice cream for dessert.
Smart Budget Moves Finally, usesmart budget moves in your quest to learn how to eat healthy and lose weight. Buy items in bulk (less costly than small packages). Cook more than one serving of items like rice and pasta, and freeze them for later use. Pack snacks and meals for pre- and post-practice, so you won’t find yourself hungry with only a vending machine or a fast food restaurant as options. Finally, a good plan will allow you to eat more often during the day, so you can avoid long periods without food. This will help decrease the amount you eat later in the day or late at night when you are less likely to make healthy choices.
With a little effort and attention, it is possible to learn how to eat healthy and lose weight.
Article by:Melinda Wells Valliant
Melinda Wells Valliant, Ph.D., R.D., CSSD, LD, is an assistant professor of nutrition at The University of Mississippi and the consultant sports dietitian for Ole Miss Athletics, a position she’s held for nine years. In addition, she works with Premier Health Education to provide multidisciplinary health-related seminars to PTs, ATCs, strength coaches and athletes. She has educated a wide variety of athletes, many of whom have advanced to the professional rank in their sport.
Athletes who care about their performance on the field or court are always looking for some quick and easy ways to build muscle. Unfortunately, many look in all the wrong places and end up performing workouts that don’t get results. Some get on diet plans that are impossible to follow or drop a few hundred dollars on flashy supplements that do nothing.
If you’re looking to pack on a few pounds of lean, powerful, dense muscle, check out these three tips.
1) Have a Post-Workout Shake or Meal. After a hard session of practice or training in the gym, your body needs calories, protein and nutrients as quickly as possible so it can start therecovery and muscle-rebuilding process. A shake or meal with a high-quality protein powder and a fast-digesting carbohydrate right after training will give your body exactly what it needs to start rebuilding and repairing your just-worked muscles.
Finding a high quality protein powder is easy. They are available in every supplement, grocery, mega store and website these days. Just make sure you get either a whey protein concentrate or, if you have any lactose issues, a whey protein isolate. Don’t let a sales guy pitch you “the next best thing.” A basic whey is all you need. Some good, quick carbohydrate sources are dextrose, maltodextrin, waxy maize, grape juice and powdered Gatorade (not the bottled kind).
Now that you have your protein and carbs, follow these guidelines to determine how much you should consume in your post-workout shake:
1/4 of your bodyweight in pounds equals the amount of protein in grams
1/2 of your bodyweight in pounds equals the amount of carbohydrate in grams
2) Get In and Out of the Gym. Forget spending two to three hours in the gym and hitting every muscle in your body from 10 different angles. You want to get in and out of the gym in under 60 minutes (including your warm-up).
When you train hard, your body responds by flooding your system with massive amounts of the hormones that build muscle (testosterone and growth hormone). But this only lasts for a short time, 45 to 60 minutes. After that, if you are still working out, your body goes into a freakout mode. It unleashed that original wave of hormones because it wanted to help you complete your workout more quickly. In freakout mode, your body responds by minimizing its production of testosterone and growth hormone and starting to pump out cortisol. This hormone is a bad dude. It helps the body break down hard-earned muscle for energy—the last thing you want after working so hard to grow that muscle.
So, cut down on your rest times, stop talking on the phone and staring at the opposite sex, and get to work!
3) Train Using Full-Body Program. If you want to build muscle, training your entire body every time you step into the gym is your best option. A full-body workout will give you the most bang for your buck—i.e., the most muscle for the time spent.
If you perform quality full-body workouts—heavy compound lifts, bodyweight movements and minimal machines—your muscles will be forced to adapt at a quicker pace since you will be training them again in just a few days. And if you have the propernutritionandrecoveryprotocols in place, not only will you be ready to crush every full-body workout you do, your body will respond by producing massive slabs of muscle.
Building muscle is as easy or as difficult as you make it. By following these three tips in your training program, you will be on your way to packing on pounds of muscle as quickly as possible.
Article by:David Claiborne
David Claiborne is the owner of Genesis Athletic Performance in Houston. He has worked with collegiate and professional athletes in football, baseball, basketball, wrestling and lacrosse. He graduated from Texas Tech University with a degree in exercise sports science.
Low-carb diets, such as the Atkins Diet, have gained popularity in recent years amid growing concern about obesity and diabetes. As Americans, we tend to consume plenty of carb-based foods—like cereal, pasta, rice and crackers. Such foods are easy to overeat. By reducing their carb intake, many people have been able to lose weight, eat a more balanced diet or better manage their blood sugar. But is a low-carb diet right for you?
As an athlete, if you’re in good health and your body weight is normal, you do not need to cut carbs. Because carbohydrates are the body’s main source of energy, cutting them out of your diet can cause serious fatigue and performance drops. Carbohydrates also work with proteinto help build muscle. If you don’t fuel your body properly with carbohydrates, you may experience dizziness or become light-headed during or immediately after a workout. Neglecting carbs can also cause you to have cravings or overeat at night.
Athletes should strive to eat balanced meals with carbohydrates, protein, vegetables and healthy fats. The recommendation for carbohydrate consumption for athletes is 43 to 46 percent of total calories. Instead of dominating your diet with the refined carbohydrates found in sweets, white flour and snack products, choose the healthier carbs found in fruits, vegetables and whole grains.
Here are some top carbohydrate food choices to include in your daily food intake:
Whole grain cereal
Wheat waffles or pancakes
Whole wheat tortillas
Whole wheat pasta
Remember, as an athlete, you need to eat three meals and two or three snacks per day. Use the foods suggested above as a guide to becoming a healthier athlete, improving your performance and avoiding the dangers of a low-carb diet.
Article by:Kait Fortunato
Kait Fortunato is a registered dietitian in private practice at Rebecca Bitzer and Associates. She focuses on individualized nutritional recommendations for athletes of all ages and activity levels, and is an active member of the Sports Dietetic Practice Group of the Academy of Nutrition and Dietetics. Visit dietitianindc.blogspot.com for running and recipe updates.
Science tells us that we don’t actually get bigger, faster or stronger in the weight room. Instead, our bodies rebuild themselves during the recovery phase between workouts. So if you’re not emphasizing recovery as much as training, you’re missing out on the full benefits of your workouts.
If you don’t allow your body to recover after a tough workout, it won’t be able to repair and rebuild muscle, reduce soreness or replenish energy for your next workout, practice or game. Use these three workout recovery strategies to ensure that you are always ready to perform at your peak.
Replenish Although nutrition has the largest impact on recovery, it’s what athletes tend to struggle with most. If you’re ready to make an immediate impact on your body through nutrition, start by concentrating on the 30 minutes after your workout.
As a general rule, post-workout nutrition should involve carbohydrate and protein in a 2:1 to 4:1 ratio to refill fuel stores, reduce inflammation and begin the muscle-rebuilding process. This can be as simple as a glass of chocolate milk—or try my favorite protein shake recipe:
One scoop of whey protein powder
One small sweet potato
Half a cup of plain Greek yogurt
Eight ounces of water
Dash of cinnamon for taste
The window of opportunity to maximize the effectiveness of post-workout nutrition closes swiftly. Nutritional impact has been shown to decrease by half just 30 minutes following a training session, so be sure to get your intake immediately after a workout.
Reset When muscles undergo the stress of training, they begin to develop small tears. With proper regeneration, fresh muscle tissue fills the tears, resulting in improved muscle size and strength. However, if you continually overload your muscles, you’ll fill those tears with scar tissue and adhesion, known as “trigger points.” Over time, your overworked muscles will start to resemble beef jerky as they become shorter and stiffer.
Enter the “meat tenderizer”—myofascial release. Through techniques likefoam rolling, myofascial release reduces tightness in fibrous tissues and muscles by applying pressure to them. Once you’ve used myofascial release to bring back your pliability, you can stretch tight muscles back to their original length.
Why not just go straight to stretching? Picture a knot in your shoelace. Pulling on the ends will just make the knot tighter and harder to untie later. So, before you stretch, untie the knots with some myofascial release.
Rebuild Competitive athletes often feel like the only way to gain an edge on their opponents is constant training. Ignoring their bodies’ demands, they march into the weight room and go through the motions, believing that some activity is better than none at all. This is counterproductive. Instead of exhausting the same muscles again and again, invest time in something your body truly needs: anap.
Rest provides the body with the opportunity to repair itself. Athletes who make the mistake of avoiding recovery often experience over-training symptoms like injury and exhaustion. If you often find yourself tired, irritable, depressed or injured, try pumping the brakes with a little R&R. Watch a lighthearted movie with friends, get a rejuvenating massage or, best of all, turn off the lights and sleep.
When you constantly neglect sleep, your body increases its output of the muscle-destroying stress hormone cortisol; decreases its output of tissue-repairing human growth hormone; and slows down the replenishment of fuel stores. Do not be afraid to take a little time off from your workouts to get refreshed.
In the weight room, you should be doing everything you can to break down your body so it can come back bigger, faster and stronger. But to make all your hard work really pay off on the field, you have to focus just as much on your workout recovery.
Article by:Jon DeMoss
Jon DeMoss, co-founder of Synergy Athletic Performance in Dallas, is a strength and conditioning coach who specializes in working with rotational sport athletes. He also assists high school, collegiate and professional athletes to reach their potential and excel in their sports. DeMoss is CSCS- and USAW-certified, and he holds a bachelor’s degree in kinesiology from the University of Texas.