Month: November 2020

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About Me
Name: Matt Sheldon
Age: 27
Height: 6′ 0″
Weight: 170 lbs
Nationality: USA
Job: Professional Soccer Player
Current Team: FC Tulsa
Current League: USL Championship (USA 2nd Tier)
Last Team: Tulsa Roughnecks FC
Previous Teams: Waterside Karori FC, Saint Louis FC, Orange County Blues, SG Kinzenbach
Position: RB/LB/RM
College: UC Davis (D1)

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Essentially we are following Matt Sheldon’s daily schedule. Showing you his exact soccer training sessions, his workouts, his weight lifting/weight training programs, his diet/nutrition, and mentality as he progresses through his professional soccer career. We want you guys, to be able to learn, be inspired by these videos, to gather information from quality professional level training sessions and to apply this knowledge to your own life.

We want to help you become elite level soccer players!

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Become Elite is the complete soccer/football/futbol training experience.

Our website offers completely individualized, customized training programs that model professional and collegiate workout programs. We offer 4, 8, and 12 week soccer training plans, weightlifting plans, plyometric exercises, endurance workouts, nutrition guides, guide to counting your macros, fun workout challenges, t-shirts, and much, much more.

Our Instagram page delivers advice, tips, drills, how-to tutorials, and instructional videos all in a convenient and free space.

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Visit our website for customized soccer training programs, official Become Elite t-shirts, workouts, and much more.

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Website: www.become-elite.com

soccer, football, training, lifestyle, train, footy, juggle, freestyle, cristiano, messi, programs, diet, diet plan, visualize, training program, offseason, preseason, cardio, stamina, weights, soccer specific, match fit, day in the life, soccer vlog, soccer vlogger, professional soccer vlogger, pro soccer day in the life vlog, blog, become elite, matt sheldon, etc.

The Hidden Cause of Low Back Pain
http://www.criticalbench.com/growth/ugly-posture

Strength Coach, Yoga Instructor & Marine Vet Zach Zenios shows you how to do some of the most popular exercises with Indian Clubs. Indian Clubs are a terrific strength tool that don’t get enough attention. They are amazing at improving joint strength and mobility in the shoulders, elbows and wrists. And they help with improving your head, neck and shoulder posture too!

No matter your sport or what kind of athlete you are, indian clubs will benefit your body big time. If you’re a powerlifter who’s working on a BIG bench, baseball player working on his pitching arm or a tennis player working on her serve, the Indian Clubs should be in your training routine.

The shoulders are especially dynamic in their range of motion and they can take a beating in many sports. Doing movements like Coach Zach demonstrates can add years to your sport and get those shoulders and other joints feeling better and performing at their best!

Thank you so much for watching the Critical Bench YouTube channel. Please give this video a thumbs up, subscribe to our channel and don’t forget to leave us a comment or question below!

#indianclubs #indianclubsbenefits #indianclubexercises #shoulderexercises #shouldermobility #upperbodyworkout #flexibility #goodposture #stretching #shoulderexercises #postureexercises #health #fitness #zachzenios #criticalbench

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In today’s video I share a group technical training session to provide you with drills you can use to improve your fundamentals (passing, first touch, dribbling and shooting). By using these simple drills with a group of your friends or teammates, you can improve all the essential attributes needed to play football. Enjoy!

Check out my 7 day training programs here: https://www.7mlctraining.com/shop

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Hi i’m Joe, I have created this YouTube channel to show my progression from a skinny teenager who is sick of being skinny to hopefully in the future being more muscular and just better in general both physically and mentally.
If you do enjoy my content it would mean lot if you could hit the like button and maybe even consider subscribing. Thank you!

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One of the most common questions I get is, ‘What are the best supplements to build muscle? There’s a ton of misinformation out there when it comes to the best supplements for muscle building and strength. In this video I’ll share the 4 best supplements that are worth considering to build muscle faster.

There are 3 main reasons why whey protein powder can be considered one of the most effective muscle building supplements available. First off, it’s typically very low in fat and carbs and instead very high in protein content, which makes it very calorie and macro friendly when compared to other protein sources. Second, it’s convenient and can be used in many different ways to both save you time and add some more life into your diet. And lastly, it’s actually quite affordable when viewed at a price per gram basis, with the average cost of whey protein being comparable to that of chicken breast. This all just makes it easier for you to consistently reach the optimal daily protein intake that otherwise can be a struggle to hit, which is exactly how protein powder can indirectly speed up your growth.

Next is creatine, which, of all the supplements for muscle growth available, is probably the most well researched and science-backed one. Whenever we lift weights we use something called ATP, the main energy source for our muscles. As we lift, we deplete these ATP stores to the point where we can no longer perform anymore reps. This is where creatine comes in. It improves our strength and muscle endurance by facilitating a faster regeneration of ATP and enabling us to perform that extra rep or two or lift slightly more weight during our workouts. There does seem to be quite a bit of variation with regards to the response to creatine, though. Also, note that creatine doesn’t simply do the work for you. The benefits you get from supplementing with it only apply if you’re actually pushing yourself harder in your workouts as a result.

Next is caffeine (pre workout), arguably one of the best muscle building supplements. Caffeine ingestion prior to our workouts not only enhances our muscle contractions, but can also enable us to perform more reps by altering our pain thresholds and our perception of how hard we’re working. That said, those who consume caffeine on a regular basis tend to see somewhat of a blunted response to its ergogenic effects. So, what I’d recommend to avoid developing a caffeine tolerance too quickly. Reserve its use for workouts where you’ll reap the most benefit from it. For example, lower body workouts, early morning workouts, or days where you just need that extra kick.

For the final of the top supplements for building muscle, internationally renowned fitness expert and researcher Dr. Brad Schoenfeld adds beta-alanine to the list. When supplemented, beta-alanine facilitates increases in muscle carnosine levels. Carnosine acts as a hydrogen ion buffer. This is important for activities such as resistance training, sprinting, and other anaerobic forms of exercise, as there is a substantial buildup of lactic acid that occurs, which ultimately impairs performance. The buffering action of carnosine can help to delay fatigue from the associated hydrogen ion accumulation (acidosis) and thus enable performance of additional work (e.g. reps during lifting). It can, therefore, ultimately enhance muscle-building capacity. However, there is a fairly large degree of inter-individual variability.

So, hopefully you now know the answer to ‘What are the best supplements to build muscle?’ and you were able to see that supplements are not magic. You still need to put in the work and even then, they aren’t extremely effective. But, the little boosts you do get from each of these supplements can add up to a meaningful difference overtime, especially when you then pair this with the right training and nutrition program. And for a step-by-step program that uses science to guide you week after week with your training, your nutrition, and even your supplementation, so that you can truly maximize your results, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Descriptionbox&utm_campaign=4bestsupplementsNov292020

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In a previous video, we went over the best 3-day split for muscle growth. Some of you, however, are a bit more advanced and may require more volume. And because research suggests that training volume must increase over time, it makes sense that you may have to train a bit more frequently as you get further into your lifting career.

That’s why in this video I break down the best 4-day workout split for muscle growth.

By the end, you’ll know how to take an ordinary, run-of-the-mill workout split and make simple science-based tweaks that help you maximize your efforts in the gym.

4-Day Workout Split for Muscle Growth EXAMPLE:

Upper (Strength) – Push Focus
Bench press 5×5
OHP 4×6
Barbell Row 4×6
Lat Pulldown 3×8-10
Barbell Curls 3×8-10
Triceps Pushdowns 3×8-10

Lower (Strength) – Quads Focus
Front Squat 5×5
Leg Press 4×8
Romanian deadlift 4×6
Quad isolation 3×8-10
Standing calf raise 4×10

Upper (Hypertrophy) – Pull Focus
Pull ups 4×8
Barbell row 4×10
Bench Press 3×12
Chest fly 3×12-15
Lateral Raises 4×12-15
DB Curls 3×12-15
Triceps Pushdowns 3×12-15

Lower (Hypertrophy) – Hamstring/Glute Focus
Deadlifts 3×6
Squats 3×10
Lying Leg Curls 4×10-12
Leg Extensions 4×12-15
Seated calf raise 4×10

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References
1. https://www.ncbi.nlm.nih.gov/pubmed/8563679
2. https://www.ncbi.nlm.nih.gov/pubmed/27102172
3. https://www.ncbi.nlm.nih.gov/pubmed/30153194
4. https://pubmed.ncbi.nlm.nih.gov/11991778/
5. https://pubmed.ncbi.nlm.nih.gov/20093960/
6. https://pubmed.ncbi.nlm.nih.gov/24169471/
7. https://suppversity.blogspot.com/2011/08/suppversity-emg-series-m-deltoideus-m.html
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/

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The Spanish Squat is one of the most effective weight-bearing exercises for challenging the quads, especially if you have access to minimal equipment. However, people often make the mistake of using their normal squat mechanics. This isn’t necessarily bad, but it’s not the most effective way to perform the exercise.

Since the goal of the movement is to maximally challenge the quads, you actually want to sit back as far as you can comfortably while maintaining an upright torso position. The bottom position of the squat will look very similar to a wall sit since your shins and trunk will be vertical while creating 90 degree angles at your knees and hips.

This is reflected by Needham and colleagues – A biomechanical investigation of a Spanish squat: The effect of trunk inclination on quadriceps activation.

When you shift your weight posteriorly, the quads have to work harder. It’ll feel like you’re going to fall back the first few times you try it, but once you get the hang of it, you’ll notice just how difficult it is on the knee extensors.

The Spanish Squat can be used for regular training purposes or for patellar tendinopathy, patellofemoral pain, or ACL rehab since it is a great way to isolate the quads to ensure they are being loaded appropriately.

3-4 sets of 6-12 reps or 30-45 second bouts of isometrics is more than sufficient.

https://www.researchgate.net/publication/336903268_A_biomechanical_investigation_of_a_Spanish_squat_The_effect_of_trunk_inclination_on_quadriceps_activation

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

Hello and welcome to the Sorta Healthy channel! We’re happy you’re here.

Today, Alexis is back with a video on how to price online personal training.

In this video, she’ll be going over how to set up your online training offerings and price them accordingly. Note: all prices and packages are just examples-we do not guarantee success if you copy them exactly!

Whether you’re training people online already or thinking about doing it, be sure to check out this video to help you on your journey.

**You can download the helpful tip sheet by clicking here:
https://www.sortahealthylifestyle.com/freepersonaltrainingforms and then on “Pricing Online”
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