You will only become what you allow yourself to be.

Shed the restraints and limits you impose upon yourself. Think big – where do you see yourself, and perhaps more importantly how do you want to see yourself, a week from now, month from now, 3 months from now…..Don’t believe the negative thoughts in your head that start with “I can’t”. Step out of that comfort zone and make your wishes, goals, and your goals your new reality. Make it happen.

Just In time for Chest Day: Exercise Moves to Fix Any chest Problems

Problem zone #1: upper pecs

A lagging upper is the most common chest problem that most people have and that is because they focus too much on flat-bench press with little or no upper chest exercise to target the upp

er pecs in their workout. To truly develop a full balanced chest, you need to work your chest from top to bottom, starting with the upper pecs going down to the middle and lower chest.

Exercise Solutions: incline presses and incline flyes.

If your upper chest is lagging, focus on incline presses and flyes first in your workout. This allows you to effectively stimulate the muscle fibers of the upper pecs. Set the bench at a 30-degree angle to ensure that the resistance is placed mainly on your upper pecs. A steeper incline will shift the emphasis to the front delts. Another technique is to change the bench angle every set by starting for example at 15 degrees, then going up to 25, then 30 degrees so no part of your upper chest escapes training. Begin with a light warm-up set of 20 reps, then perform three all-out max sets of six to eight reps and one set of 12-15 reps to develop maximum size in the upper pecs. Keep the movement slow and precise on the way down. Use an ordinary lockout at the top. In other words, as soon as you reach full extension, bring the weight back down in one continuous motion. Lastly, work in as many muscle-shocking principles into your routine as you can such as forced reps, rest/pauses, drop sets, etc.

Problem zone #2: inner pecs

Although some people have good size on their pecs, they may still find it difficult to fill in the inner pecs. This is a very difficult area for lots of people to develop. To get the full balance you want in the entire pectoral region, so inner chest needs to target it. And for that you’ve got to perform the right exercises at the right intensity and focus intensely on the inner pecs.

Exercise Solutions: Cable crossovers, close-grip bench press and Dumbbell flyes.

Cable crossovers are very effective for targeting your inner pecs, since you maintain tension on your muscles when your hands touch. To get the most out of this exercise, it’s very important to squeeze your pecs, whether you cross the handles or not; this helps create that distinct line in the middle of your chest. You can use dumbbell flyes and barbell presses to work the inner pecs as well. With flyes, bring the weights together at the top and squeeze your pecs hard for 2-3 seconds. On close-grip bench presses, simply move your hands to shoulder width or slightly closer, and keep your elbows out and away from your body. The cable crossover from the low pulleys is a another way to beef up those upper and inner pec muscles that jut out from your collarbones. For all these moves, do one heavy working set of six to eight reps and then another three working sets keeping the weight in moderate and shooting for 8-12 reps per set to build that inner inner chest.

Problem zone #3: outer pecs

If your outer pecs aren’t fully developed, your chest will lack that crucial fullness and width. Well-developed pecs outer pecs adds width and density to the whole pectoral region and help define the outside and lower portion of your chest.

Exercise Solutions: Dumbbell flyes, wide-grip bench press and dips.

Dumbbell flyes, both flat and on an incline, are the number-one exercise for stressing and building the outer pecs. First, lower the dumbbells as far as possible without risking injury – go for a complete stretch at the fully extended position at the bottom. Then, when returning to the top, stop about three-quarters of the way up to focus all your effort on your outer pecs; bringing the dumbbells together at the top disengages this area. Also, taking as wide a grip when doing barbell incline and flat-bench presses targets your outer chest. Again, lower the bar all the way to your chest, then stop three-quarters of the way up to the top. Dips are great for hitting the outer pecs as well. Go as deep as possible and stop three-quarters of the way up. To perform these moves in your workout, begin with one warm-up set of wide-grip barbell bench presses for 15 to 20 reps. Then use the heaviest weight with which you can complete three sets of six to eight reps and complete three or four sets of wide-grip barbell bench press. Next, perform three sets of eight to 12 reps of the following exercises: dumbbell flyes and dips. Perform each exercise using slow and controlled movements focusing on the outer pecs

Dat Creatine Bloat

You want to take creatine, but you fear the bloat. You are uneasy, and that’s understandable. People have told you about bloat while taking creatine. There is additional water retention with creatine, and that’s the cause right? Well… Maybe it’s the cause. Maybe it’s something else. Let’s remove the maybe and find out EXACTLY what is going on.

When you take creatine, your body begins to pull in more water. This additional water is required to help store the incoming supply of creatine. Without the additional water, you would become dehydrated, and end up with cramps all day. Thus, It is important to consume extra fluids while on creatine to ensure that you remain hydrated. So, let’s look into this water retention thing on a cellular level.

Intracellular Water Retention (ICR)

Intracellular water refers to the water that resides within the cells, and in this regard specifically to muscles. It is calculated that around 95% of creatine is stored within the cell (i.e. intracellular water). Studies have shown a significant increase in ICR during creatine supplementation. Which makes these markers for intracellular water retention may also directly relate to an increase in protein synthesis during creatine supplementation (we’ll consider that creatine 1, haters 0). It should also be noted that men tend to have higher levels of intracellular and extracellular (outside the cell) water retention versus women.

Total Body Water Retention (TBW)

Total body water retention is obvious, but refers to the amount of water the body retains. In terms of creatine supplementation, this has relevance. Why? Because if the amount of intracellular water in relation to total body water were effected, it would point toward creatine having a negative effect on water retention (i.e. TBW increases, yet ICR remained the same or near the same). That basically means that creatine may in fact cause issues of bloat simply by ingesting creatine.
Studies support an increase in TBW, with a significant increase in ICR during creatine supplementation. So, it is mainly water drawn INside the cell.

Subcutaneous Fluid Retention

The effects here are extremely minimal and not of significant value. So, the issue is not necessarily with the use of creatine. The real issue with subcutaneous water is in the solubility of the creatine you are using (i.e. if you bought crappy product, you get this crappy result). Word to the wise, buy QUALITY and don’t worry about saving a dime or two. Unless of course you like that water buffalo look.
There you have it! All the nonsense broken down layer by layer. Buy quality product, get quality result. Buy cheap product, get cheap product results. It IS that simple.

Get your greens in.

The Quick Lowdown

  • NUTRITIOUS– Lots of nutrients in just one serving! Vitamins, essential minerals, fiber and much more.
  • VERSATILE– Easy to add to lots of different recipes. Like smoothies for breakfast, salad at lunch, sauteed at dinner.
  • DETOX– High levels detoxifying, anti-inflammatory, and cancer fighting compounds

Here’s a nutritional breakdown of the top readily available leafy greens:

Kale

  • Excellent source of vitamins A, C, and K
  • High in Calcium (for a vegetable)
  • Also supplies Folate and Potassium

Collard Greens

  • Excellent source of vitamins A, C, and K
  • Good source of Folate, Manganese, and Calcium
  • Cancer preventatvive glucosinolates (glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin)
  • Similar in nutrition to Kale but more chewy with a stronger taste

Swiss Chard

  • Excellent source of vitamins A, C, and K
  • Good source of Magnesium, Manganese, Potassium, Iron and Vitamin E
  • At least 13 different Polyphenol Antioxidants, including Kaempferol and Syringic Acid
  • Unique source of Phytonutrients called Betalains (provide antioxidant, anti-inflammatory, and detoxification support)

Turnip Greens

  • Excellent source of vitamins A, C, and K
  • Good source of Folate, Manganese, Calcium, Copper, Vitamin E and Vitamin B6
  • Bitter taste linked to high Calcium (4x more than cabbage, 2x more than mustard greens)
  • High glucosinolate content (phytonutrients with cancer-preventing properties)

Spinach

  • Excellent source of vitamins A, C, and K
  • Good source of Manganese, Folate, Iron, Vitamins C, B2, B6 and E
  • Showed evidence of significant protection against the occurrence of aggressive prostate cancer.
  • Glycoglycerolipids help protect the lining of the digestive tract from damage — especially damage related to unwanted inflammation.

Beet Greens

  • Excellent source of vitamins A, C, E and K
  • Good source of Folate, Pantothenic Acid, Phosphorus, Zinc, Vitamins B6
  • Valuable source of Lutein/Zeaxanthin (good for eye health)

Quit fucking around and Lets get back to the basics

With a constant wave of new workout plans, supplements and studies that provide different ideas on how to approach your training, it can be easy to lose focus of the big picture. Truly maximizing your results may always be a bit debatable, and it depends a lot on specific personal goals, but it’s more important to adhere to classic, foolproof training concepts that you’ll always be able to remember. These old-school techniques are simple and proven, and should remind you to avoid overthinking your training regimen – no need to make things complicated.

: More Weight, Less Reps

Schenk focuses a lot of his energy on teaching functional exercise with his clients, incorporating several variations of exercises like squats, lunges, and pushing and pulling exercises. These serve as foundations of strength, and can be altered according to your fitness goals. “If your goal is to gain mass, you’re gonna have to go heavier and force the body to adapt to those heavier weights, which will require more rest time to recover, he says. “You’re gonna have to keep your rep count somewhere between eight and 12.” As for other parts of your workout, it’s never a good idea to completely tune out one area of fitness in favor of another, but excessive cardio training will definitely hinder your ability to pack on pounds.

Building Mass: Increase Your Intake, but Keep it Clean

“Try to eat good, quality calories,” Schenk says. “Sometimes, guys looking to gain mass have a hard time doing it because they burn a lot of calories while working out and have good metabolism, but that doesn’t mean you should go for junk food.” Yes, you want to put on mass, but we’re sure you want it to be muscle. Unfocused eating that includes a lot of empty calories won’t help your body recover bigger and stronger – it’ll just add some more fat to your frame. Schenk recommends mixing up a protein shake instead of raiding the fridge when you’re at your hungriest, maybe post-workout, since it can help to stem your appetite and enhance your recovery. After that, you can be more focused and disciplined in what nutritious foods you choose to eat to keep your weight gain at a controlled pace that will give you the exact results you want.

Getting Lean: Eat Fat to Drop Fat

It may sound counter-intuitive but your body simply needs fat for its basic function. So don’t cut any bit of fat from your diet just because too much of it will set you back – too much of anything can be detrimental. Try to focus on the essential fats – monounsaturated fatty acids, which can be found in foods like nuts, seeds, avocados and dark chocolate. If you don’t get enough in your diet, that means you won’t be flushing out and replacing stored fat, which can eventually wear out its welcome in the body. “By consuming healthy fats, like coconut oil, on a consistent basis, you can train your body to burn the fat it’s holding in [loose connective] tissue,” Hale says. Fat is a requirement for boatloads of processes in the body, including brain repair. “Give your body what it really needs and it will be more willing to let go of old garbage it has been holding onto for too long.”

Getting Lean: More Reps, Less Weight

Here’s the other side of what Schenk was getting at earlier. He still recommends doing all the same fundamental exercises (squats, lunges, pulling/pushing exercises), but with the opposite spin. “Aim for a higher rep count with lighter weights, maybe 15 or so, with decreased rest time,” Schenk says. The more active and constant your workout regimen is, the better chance you have of achieving a body with a lot of lean muscle. In general, try to keep activity levels high during your workouts, without much rest time in between exercises. Of course, leaning your regimen more toward cardio than heavy weight training is also something you’ll want to do.

Getting Stronger: Push Your Muscles to Their Limits

Within reason, of course, but remember that your body is generally going to stay about the same unless you give it a reason to adapt. Unless you simply want to maintain (and then you’d really be in the minority), always remember that a workout routine shouldn’t just be a routine where you do the same exercises week in and week out. You don’t need to go through the day after a workout suffering from debilitating soreness, but there needs to be a certain “shock to the system” if you want to increase strength. “You want your body to say, ‘What the hell is this idiot trying to make us do? We can’t do this,’” Hale says. “Give your body a reason to get stronger and it will.”

Getting Stronger: Catch Some Zzz’s and Relax

A lot of guys feel at their strongest right after a good workout. It’s hard to deny that feeling of accomplishment and exhilaration. However, remember that you’ve just broken down your muscles, meaning you won’t actually grow stronger until after you’ve recovered, letting your body come back to your next workout in a better state than last time. So, don’t just overdo it in the weight room by returning too soon, but find some time to take it easy as well. You’ll get much more out of your efforts in the gym if you follow it up with a relaxing night and eight hours of sleep, as opposed to going out, binge drinking and coming back for a few hours of rest. “Remember, if you don’t take some time to take it easy, your body is constantly in breakdown mode so how are you ever going to build, strengthen and repair?”