Month: October 2017

Things you should know before Trick or treating !

My Glute Hypertrophy Program:
‣ https://shop.jeffnippard.com/product/glute-hypertrophy-program/

My Other Glute Science Explained Video:
‣ https://www.youtube.com/watch?v=XgekALiC8Ik

Check out Abby’s videos:
https://www.youtube.com/channel/UCSaYCyda-i7enHvQ8Wns8_w

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▹ CHECK OUT MY TRAINING PROGRAMS → http://www.jeffnippard.com/programs

▹ MY BODY RECOMPOSITION SCIENCE VIDEO →
https://www.youtube.com/watch?v=wkBtHOBmpb0

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PODCAST ‣ IceCream4PRs on iTunes

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IN THIS VIDEO ▹

SCIENTIFIC REFERENCES:
‣ https://www.ncbi.nlm.nih.gov/pubmed/24560168
‣ https://www.ncbi.nlm.nih.gov/pubmed/3988782
‣ https://www.ncbi.nlm.nih.gov/pubmed/26695353
‣ https://www.ncbi.nlm.nih.gov/pubmed/23312068
‣ https://www.ncbi.nlm.nih.gov/pubmed/23921296
‣ https://www.ncbi.nlm.nih.gov/pubmed/26981714
‣ https://www.ncbi.nlm.nih.gov/pubmed/27102172
‣https://www.strengthandconditioningresearch.com/muscles/gluteus-medius/

SUGGESTED READING AND HELPFUL RESOURCES:
‣ https://bretcontreras.com/your-optimal-training-frequency-for-the-glutes-part-i-exercise-type/
‣ https://bretcontreras.com/new-research-targeted-glute-activation-training-makes-the-cns-more-efficient-at-recruiting-the-glutes/
‣ https://bretcontreras.com/the-gluteus-medius-wtf/

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MUSIC
‣ Blue Wednesday – This Is Not A Drill
‣ https://soundcloud.com/bluewednesday
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‣ https://soundcloud.com/joeypecoraro

Attribution for glute animation: https://commons.wikimedia.org/wiki/File:Gluteus_maximus_3D.gif

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This video was edited by myself using Final Cut Pro X only.

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MY HEIGHT ▹
I’m 5’5

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MUSCLE GROWTH POTENTIAL (ARTICLE):
➜https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/

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MUSIC:
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Music provided by Audio Library https://youtu.be/jIiE1ezj4cs

Training Programmes – https://mikethurston.co.uk/

A full chest & back superset routine (horizontal push/pull) which we can be completed in around 50 minutes.

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The Routine:

A1 – Incline DB Press (Reps 8-10)
A2 – Incline Bench Double Arm DB Row (Reps – 10)

4 Sets, ~90 second rest

B1 – Flat BB Bench Press (Reps – 10)
B2 – Bent Over BB Row (Reps – 10)

4 Sets, ~90 second rest

C1 – Standing Cable Flyes (Reps – 12)
C2 – Bent Over Rear Delt Fly (Reps – 12)

3 Sets, ~90 second rest

D1 – Cable Pulldown/Pullover (Reps 10-12)
D2 – Incline Bench DB Fly (Reps – 12)

3 Sets, ~90 second rest

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When it comes to the “best chest workout”, it really comes down to choosing exercises that allow symmetrical growth in the upper chest, middle chest, and lower chest while still providing overall mass to your chest. If your chest workout is unbalanced and favours one portion of your chest over the other, overtime this will lead to imbalances and take away from the aesthetics of your chest. In this video I’ll show you guys the best workout for chest based on scientific literature and our anatomical understanding of the body. It includes the best upper chest exercises, middle chest exercises, and lower chest exercises to help evenly shape and build your chest.

The upper chest will be prioritized through movements that involve shoulder flexion. The middle chest will be prioritized through any horizontal adducting movements that don’t involve shoulder flexion or extension. The lower chest will be prioritized through movements that involve shoulder extension. Although the chest exercises in this video have been carefully chosen through my analysis of many studies, it doesn’t account for every individual. So feel free to swap out some exercises for other chest exercises that you feel better chest activation with.

If you enjoyed this video then please don’t forget to give the video a like, leave a comment, share it around with your friends, and subscribe to my channel!

MY SCIENCE-BASED PROGRAMS:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Descriptionbox&utm_campaign=ChestworkoutformassOct292017

FOLLOW ME:
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Additional credits:
Pietro Boselli for the anatomy:
https://www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw
Jeff Nippard for the “science-based workout series” idea:
https://www.youtube.com/user/icecream4PRs

Study Links:
https://www.ncbi.nlm.nih.gov/pubmed/22076100
https://www.ncbi.nlm.nih.gov/pubmed/23629583
https://www.ncbi.nlm.nih.gov/pubmed/15903383
https://www.t-nation.com/training/inside-the-muscles-best-chest-and-triceps-exercises
https://www.hindawi.com/journals/jsm/2013/612650/abs/
https://www.acefitness.org/certifiednewsarticle/2884/ace-sponsored-research-top-3-most-effective-chest-exercises
https://www.ncbi.nlm.nih.gov/pubmed/24169471
https://www.ncbi.nlm.nih.gov/pubmed/21225489
https://www.ncbi.nlm.nih.gov/pubmed/24983847
https://minds.wisconsin.edu/handle/1793/62857
https://link.springer.com/article/10.2165/11597240-000000000-00000
http://www.sciencedirect.com/science/article/pii/S1440244008001898

(Images of exercise illustrations property of and copyright WorkoutLabs LLC)

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The Rogue Ohio Power Bar – Stainless Steel Version is one of the best barbells I’ve gotten to use.

▬ FULL IN-DEPTH WRITTEN REVIEW ▬
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➡ Best Barbell Collars: https://www.garagegymreviews.com/best-olympic-barbell-collars-guide
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MUSIC:
Always (Vlog Music) by Dj Quads https://soundcloud.com/aka-dj-quads

Music provided by Audio Library https://youtu.be/jIiE1ezj4cs

I just experienced the craziest thing ! You not going to believe this 😡😡

↓↓↓↓ CHECK OUT MORE DETAILS↓↓↓↓

➡ Garage Gym Reviews: http://www.garagegymreviews.com/nike-metcon-4-first-look-release-date/

▬ DESCRIPTION ▬

The Nike Metcon 4 and Nike Metcon DSX Flyknit 2’s are set to release and we have some leaked images of the shoe. In this video I talk about my first impressions after seeing the shoe and when they release.

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▬ MUSIC ▬

Ehrling: https://soundcloud.com/ehrling

▬ Photo Credit ▬

https://www.instagram.com/boyfanfootball/
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https://www.instagram.com/fish_and_fit/

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When using cables you need to understand that resistance can vary at different points in the movement. In order maximise growth within the muscle, you need to train it at all points in the strength curve and maximise tension at the shortened, mid and lengthened range.

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