Month: May 2018

Shawn Testimonial

https://www.fitnessmentors.com/personal-trainer-school/

Visit the above link to learn more about the FM-CPT Certification Weekend Seminar.

The Fitness Mentors Certified Personal Trainer weekend seminar is an in-person personal training course that provides you the certification you need to get a job at a gym near you, or as an independent personal trainer.

A personal trainer certification is the first step towards a career in this exciting field, and Fitness Mentors’ instructors will guide you step-by-step in this two-day course that takes you through our entire curriculum.

Our personal trainer course will take you through the main topics that are important to health and fitness, including:

Anatomy and physiology fundamentals
Resistance training techniques
Injury prevention
Program Design for all fitness goals
Fitness Assessments
Cardiorespiratory training
Flexibility training
Nutritional training

Continue Reading Shawn Testimonial

TOP 3 Inner Thigh Stretches to UNLOCK Tight Hips and Groin (Improve Flexibility)

**Do you have a painfully tight groin area ? If so, watch this video and begin using these effective stretches today! And if you don’t, still use these stretches to stay healthy!**

Free 5-Minute Glute Workout:
http://www.criticalbench.com/glutes

The adductor muscles are big and VERY important to the body. But unfortunately they are often neglected and underdeveloped. Strength Coach and Movement Specialist Brian Klepacki, MS, CSCS knows a thing or two about how to stretch and increase mobility in the body.

The adductors play a very important role in leg movement and function. Besides pulling the leg back to the mid-line, they also help internally rotate the leg. They help you walk, stand, climb, run…

Wouldn’t it make sense to keep these muscles as healthy as possible? Use these 3 inner thigh stretches, performed by WBFF Fitness Pro Vania Bradway, 3x per week and see some great things happen to your groin flexibility.

Stretch #1: Deep Squat Pry @00:42
Stretch #2: Butterfly Stretch @01:25
Stretch #3: Frog Pose @02:06

Spend 15-30s on each stretch doing multiple sets.

For a more in-depth look at the Inner Thigh check out this video:
https://youtu.be/2yEEVJXCKmY

For 5 quick and easy inner thigh exercises to do at home, check out this video: https://youtu.be/vn84IZ6Dglk

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Strengthen & Firm Your Inner Thighs in 10-Minutes Daily
https://www.criticalbench.com/growth/inner-thighs

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Continue Reading TOP 3 Inner Thigh Stretches to UNLOCK Tight Hips and Groin (Improve Flexibility)

The Most Effective Science-Based LEG WORKOUT | Science Applied (12 Studies)

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Watch my calf science explained video:
‣ https://www.youtube.com/watch?v=21inrjhoFkQ

Watch my warm up science explained video:
‣ https://www.youtube.com/watch?v=r2I4CrDlL3o&t=36s

Should the knees go past the toes in the squat?
‣ https://www.youtube.com/watch?v=dCHLUtf–pg&t=34s

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Help SUPPORT the channel by:

1. Trying one of my training programs: → https://www.jeffnippard.com/programs

2. Buying my channel merch:
→ http://bit.ly/jeffnippardmerch

3. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
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‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
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‣ https://vitagoods.com/jefffit
‣ Use the above link to save 60% off!

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TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

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IN THIS VIDEO ▹

Rise Lever Belt: https://www.rise.ca/collections/men-lifting-belts/products/10mm-lever-belt-army-green
DISCOUNT: JEFF

Knee Sleeves: https://www.rise.ca/collections/knee-support/products/knee-sleeve-green
DISCOUNT: JEFF

Straps: https://www.rise.ca/collections/lifting-gear/products/lifting-straps-military
DISCOUNT: JEFF

SOURCES ▹

Scientific References:

Warm Up:
https://www.ncbi.nlm.nih.gov/pubmed/16679062

Squat:
https://www.ncbi.nlm.nih.gov/pubmed/26252837
http://2x4strength.com/
https://www.ncbi.nlm.nih.gov/pubmed/28570490
https://www.ncbi.nlm.nih.gov/m/pubmed/7741618/
https://www.ncbi.nlm.nih.gov/pubmed/23604798
https://www.ncbi.nlm.nih.gov/pubmed/12173958
https://www.ncbi.nlm.nih.gov/pubmed/26252837
https://www.ncbi.nlm.nih.gov/pubmed/10188748

RDL:
https://www.ncbi.nlm.nih.gov/pubmed/19417230
https://www.ncbi.nlm.nih.gov/pubmed/22736206

Lunge:
https://www.ncbi.nlm.nih.gov/pubmed/18975260

Leg Extension:
https://www.ncbi.nlm.nih.gov/pubmed/16437818

Calves:
https://www.youtube.com/watch?v=21inrjhoFkQ

Helpful Resources:
‣https://www.strengthandconditioningresearch.com/perspectives/buttwink/
‣https://www.strongerbyscience.com/high-bar-and-low-bar-squatting-2-0/

MUSIC
‣ Ryan Little – Day 1
‣ Ryan Little – Lucy’s Song
‣ https://www.youtube.com/user/TheR4C2010

Filmed by Rashaun R and edited by me using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Thanks to Audible for sponsoring this video.

Continue Reading The Most Effective Science-Based LEG WORKOUT | Science Applied (12 Studies)

Meet Poland’s First Female MiG-29 Fighter Pilot

Lt Katarzyna Tomiak-Siemieniewic is the first female MiG-29 fighter pilot in the Polish Air Force. In this video, she discusses her role as part of NATO’s air defense Quick Reaction Alert and being an inspiration for women, plus footages of her flying the MiG-29 fighter jet.

Factual, impartial and current. AiirSource brings you the latest insights from the United States Armed Forces. Visit our channel for in-depth and extended coverage on military events and missions: http://www.youtube.com/AiirSource

Facebook: http://www.facebook.com/AiirSource
Google+: http://www.google.com/+AiirSource
Twitter: http://www.twitter.com/AiirSource

Credit: NATO TV | AiirSource Military Channel

Continue Reading Meet Poland’s First Female MiG-29 Fighter Pilot

The Messi Chip Tutorial | How To Chip The Ball Over The Goalkeeper

Learn to chip the ball over the goalkeeper like Messi with this simple Messi chip tutorial. Catch goalkeepers off guard and score more goals by adding the Messi chip shot to your repertoire of shooting techniques.

7MLC Training Wesbite: https://www.7mlctraining.com

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For Business Inquires Email:
info@7mlctraining.com

Music:

Track: Ship Wrek & Essy – Fools Gold [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/gBt9kSpQCBk
Free Download / Stream: http://ncs.io/FoolsGoldYO

Track: Au5 – Closer (feat. Danyka Nadeau) [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/B-Jj017-2pQ
Free Download / Stream: http://ncs.io/CloserYO

Continue Reading The Messi Chip Tutorial | How To Chip The Ball Over The Goalkeeper

US Fighters THUNDEROUS Takeoffs During ‘Max Thunder’ Drill In South Korea

Video highlights from Max Thunder 2018 joint U.S.–South Korean military exercise at Gwangju, Republic of Korea. Footages include: Various aircraft including F-22, F-16, F-15 taxi and take-offs. Exercise Max Thunder is a PACAF-wide exercise to test the ability of all PACAF units to enhance USAF and Republic of Korea Air Force (ROKAF) combat capability to ensure readiness to “Fight Tonight” as a combined force.

Factual, impartial and current. AiirSource brings you the latest insights from the United States Armed Forces. Visit our channel for in-depth and extended coverage on military events and missions: http://www.youtube.com/AiirSource

Facebook: http://www.facebook.com/AiirSource
Google+: http://www.google.com/+AiirSource
Twitter: http://www.twitter.com/AiirSource

Credit: DoD | AiirSource Military Channel

Continue Reading US Fighters THUNDEROUS Takeoffs During ‘Max Thunder’ Drill In South Korea

The 10 BEST Back Exercises for Women (STRONG and SEXY)

**WBFF Pro, Vania Bradway shows you the 10 BEST Back Exercises for Women to get STRONG and SEXY.**

Free 5 Minute Glute Workout:
http://www.criticalbench.com/glutes

Training the back correctly is critical if you want to be at the pinnacle of your physique and performance. For females, being strong and active is absolutely required to look and feel your best.

A strong back is a sexy back. And if you train your back using these exercises, you’ll easily see improvement in no time.

And if you’re an athlete, a strong back is essential if you play basketball, soccer, tennis, volleyball, track or any other sport that involves speed, changes of direction and explosive movements.

If you are looking to take your training and physique to a new level, you NEED to focus on training your back properly and it takes more than one back exercise to accomplish this.

Vania Bradway, Physique Coach (www.therightwayfitness.com) demonstrates the TOP 10 Back Exercises for Women (and men too). It’s an absolute must to include these movements into your training to get the most out of your body:

#1 Seated Cable Low Row @00:19
#2 Seated Cable High Pull @00:41
#3 Standing Cable 1 Arm Row @01:01
#4 Kneeling Cable 1 Arm Row @01:17
#5 Straight Arm Band Pull Down @01:36
#6 Pull Up @01:56
#7 Inverted Row @02:07
#8 1-Arm Dumbbell Row @02:23
#9 Dumbbell Pullover @02:37
#10 Rocketman @02:51

When using these exercises use the following workout parameters:

3 sets
8-12 reps
30s-60s of rest

Last but definitely not least, don’t be afraid to lift some challenging weights! Getting strong and building lean muscle takes effort and it takes resistance. Don’t expect to get great results if you don’t push yourself.

===

The #1 Exercise to Develop a Rounder Stronger Butt
http://www.criticalbench.com/growth/unlock-glutes

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How Does ALCOHOL Impact Fat Loss, Muscle & Testosterone? (What The Science Says)

For 10% off your first purchase: http://squarespace.com/nippard
Thanks to Squarespace for sponsoring this Myth Bust Monday video!

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Watch my most popular science videos: https://www.youtube.com/playlist?list=PLp4G6oBUcv8z7yIq95QM2zVl1h33gfhDr

——————————-

Help SUPPORT the channel by:

1. Trying one of my training programs: → http://www.strcng.com/programs

2. Buying my channel merch:
→ http://bit.ly/jeffnippardmerch

3. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ http://bit.ly/Rise-Jeff
‣ Use discount code JEFF to save 10%

▹ Body-Analyser Weight and Bodyfat % Scale
‣ https://vitagoods.com/jefffit
‣ Use the above link to save 60% off!

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Follow me on social media:

INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

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SOURCES:

Scientific References:

Is a Calorie a Calorie?
‣ https://academic.oup.com/ajcn/article/79/5/899S/4690223

Fat Oxidation + Alcohol Consumption:
https://www.ncbi.nlm.nih.gov/pubmed/10539756

Alcohol and Appetite:
https://www.ncbi.nlm.nih.gov/pubmed/20096714

Alcohol and Testosterone:
https://www.ncbi.nlm.nih.gov/pubmed/12711931
https://www.ncbi.nlm.nih.gov/pubmed/11912073

Alcohol and Muscle Protein Synthesis:
https://www.ncbi.nlm.nih.gov/pubmed/27135475
https://www.ncbi.nlm.nih.gov/pubmed/25257868
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2651172/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/
https://www.ncbi.nlm.nih.gov/pubmed/27135475

Helpful Resources:
https://www.youtube.com/watch?v=2JC9gnTVKxg
https://bayesianbodybuilding.com/science-binge-drinking/
https://bayesianbodybuilding.com/the-effects-of-alcohol-on-muscle-growth/

MUSIC
‣ Lakey Inspired – Going Up

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

This video is sponsored by squarespace.

Continue Reading How Does ALCOHOL Impact Fat Loss, Muscle & Testosterone? (What The Science Says)

Testing the “INDESTRUCTIBLE” Medicine Ball!

CHECK OUT THE IMMORTAL WALL BALL – https://garagegymreviews.co/FringeImmortalWallBall

FringeSport sent us the Immortal Wall Ball to review. We decided to test its durability in a variety of in gym and out of the gym ways. Here are the results.

▬ DISCLAIMER ▬

The IMMORTAL WALL BALL was provided to GARAGEGYMREVIEWS free of charge by FRINGESPORT for the express purpose of testing such product; however, we are under no obligation to provide a favorable review or endorsement of this product. GARAGEGYMREVIEWS retains full editorial control over the content in this video and has not accepted any monetary compensation from FRINGESPORT to provide this video.

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Short vs Long Rest Periods for Muscle Growth

When it comes to optimizing your workout program, you have to account for every variable – one often overlooked variable is how long to rest between sets. Your rest periods between sets have a major impact on how well you perform during each set of your workout, and as you’ll see plays an important role in hypertrophy and strength. Short rest periods have the advantage of inducing more metabolic stress, which is important since we know it’s one of the main drivers of muscle growth. However, long rest periods have the advantage of enabling you to achieve more total workout volume since you’re better rested for each of your sets. They also lead to better strength gains in the long run. But how long should your rest periods between sets be? Well, it depends on the type of exercise you perform and how heavy you’re lifting. For compound movements like the bench press, squat, deadlift, and overhead press, etc. – at least 3 minutes of rest is ideal. And when performing these movements for very low reps and heavy weight (e.g. 3-5 reps), then resting even longer (4-5 minutes) would be ideal. Whereas for isolation movements and less taxing exercises, rest periods of around 2 minutes would be ideal. Adding in a few sets with very short rest periods towards the end of your workout is also a smart move, since it adds a little more metabolic stress to your workout without negatively impacting your total workout volume. All in all, longer rest periods seem to be the better option for mass and strength gains. But as always, experimentation is key. It’s vital that you try things out for yourself and see what works best for you.

MY PROGRAMS:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Descriptionbox&utm_campaign=ShortvslongrestperiodsMay272018

LINK TO WRITTEN ARTICLE:
https://builtwithscience.com/rest-between-sets/

FOLLOW ME ON IG/FB:
https://www.instagram.com/jeremyethier/
Facebook: https://www.facebook.com/Jeremyethierfit/

Studies:
Mechanisms of muscle growth:
https://www.ncbi.nlm.nih.gov/pubmed/20847704
Brad’s Rest study:
https://www.ncbi.nlm.nih.gov/pubmed/26605807
Other rest studies with similar findings:
https://journals.lww.com/nsca-jscr/Fulltext/2016/03000/Effect_of_Different_Interset_Rest_Intervals_on.14.aspx
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP085647

Music:
https://soundcloud.com/lakeyinspired
Song 1: Lakey Inspired – Memories with you
Song 2: Lakey inspired – Better days

Continue Reading Short vs Long Rest Periods for Muscle Growth