Month: June 2022

Colin Mickow – Marathon Workout

Team USA representative Colin Mickow is at the peak of his Marathon build up preparing for the World Championships in Eugene in mid July.

We joined him for a Marathon specific workout near his home in west Chicago.

The workout: 30min at Marathon effort, 2min rest, 6 x 4min efforts with 2min rest.

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76 Single Kettlebell Exercises For Your At Home Workout

I’m a fan of kettlebells as a tool and we use them a lot at the Vigor Ground Fitness and Performance gym. As always, for most, it’s optimal to have more tools than just one kettlebell, but there’s many people I program for that have only that, bodyweight, some bands, basically very limited equipment.

While this is certainly not all the exercises I could list as there are hundreds especially if you count the variations of each one listed here, these are many of the ones I have programmed for clients that have just one kettlebell at home.

Even though it may not be optimal to just have one kettlebell for equipment, with these exercises, quality programming and smart progressions, you can achieve some great results and build power, strength, muscle, cardio, and be fitter overall.

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The Pros & Cons Of Living In Bali

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How Heavy is TOO Heavy to Build Muscle??

If you want to build muscle you have to ask yourself how heavy is too heavy when it comes to lifting weights. A lot of people will lift heavy weights in order to build muscle but not pay attention to how they are doing it. I would argue that lifting lighter weights will go a lot further towards adding mass if you are going to lift the heavy weights improperly.

That said, there is a need to first ask yourself what your training goal is. What are you training for? If your goal is to increase strength at any expense then you may think that completing the lift at all is hitting your goal. I would argue that at the expense of good form, this is not true. At the root of all true strength is stability. This is especially so if you want to build muscle and remain injury free for years to come.

If you continue to attempt to add weight to the bar and progressively overload but do so upon a body that is not stabile you will ultimately suffer an injury in almost every case. Instead, look to add weight to the bar as able provided you can maintain the safety through stability by not building around a cracked foundation.

Now, when it comes to hypertrophy or building muscle, there is one easy test that you can do right now on any lift to determine if the weight that you are using is too heavy for you. This is caused the pause test. At any point in time during the lift you are performing you should be able to stop the weight and hold it. I don’t care if this stopping point is at the beginning, middle or end of the rep.

The reason why is because of muscle physiology and biomechanics we know to be true. Muscles are stronger isometrically than they are concentrically. In other words, the force generating capacity of a muscle is stronger when all it has to do is hold the weight in one place rather than shorten and move the weight in space. With this knowledge however, we know that if we truly have the strength to lift a weight on an exercise that we should always have at least the same capacity to stop its motion.

Take an exercise like the front dumbbell raise. This works the front delts. That said, if you use only momentum to swing the weight up then you will be hard pressed to be able to stop it at some point during the rep as well, especially as we get towards the top of the movement. Instead, if you had chosen a weight that is lighter, and could be lifted under your muscle control then you would have had the ability to do so. The lightening of the weight will not detract from your muscle gains but actually boost them. How? By giving your delts a better chance to incur the load and be responsible for overcoming the resistance – serving as the spark for their overload and ultimate hypertrophy.

Now, is there ever a reason to use a heavier than usual weight and cheat it up through the concentric part of the lift? Definitely. This allows you to train with an eccentric overload focus. Things like cheat curls, or cheat laterals are muscle building exercises that allow you to use some momentum to swing the weight up in order to put the dumbbell or barbell in a position to be forced to lower slowly and overtax the eccentric muscle capabilities of a muscle in order to make it grow bigger.

If you look at an exercise like the lat pulldown, it gives you the chance to do either. Load it up and lean back as you swing the weight down in order to focus on the eccentric as I am suggesting here and attempt to stop it at different points in the range of motion in order to find your heaviest and most appropriate weight.

So, set the pin in the stack and perform a rep and see if you can stop the pulldown bar from moving at various points in the lift. Be sure to remember to do it at the very end of the rep as well since this will often be the hardest part to do this in. If you can control the weight, don’t assume you have found the right weight. You’ve only ensured that you haven’t found the wrong one! Now, raise the weight a bit and try again. Your goal should be to find the heaviest weight you can that still allows you to control it and stop its motion at any point in the lift. When you’ve found the weight you are unable to control, simply drop back a notch on the stack and that is the weight to train with.

When you are looking to build muscle and get ripped you need to apply muscle building science to your workouts. If you are looking for a complete step by step workout program that includes day by day meal plans, be sure to head to via the link below. Use the program selector tool to find the program that matches your goals the best.

For more videos on how to build muscle mass and also why training with light weights is important as well, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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My Instagram Followers Asked Me These Questions

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Should You Become Friends With Personal Training Clients?

What’s up guys Jeff from Sorta Healthy here! Today we’ll be talking about becoming friends with personal training clients. Becoming friends with clients is a bit of a taboo subject, but I think it’s an area that’s worthy of discussion since it’s something that most of us trainers will be faced with at some point in our careers.

In this video we’ll be discussing some of the benefits of befriending clients, and some of the downsides to doing it as well. It’s certainly a more controversial topic than what’s typical here on Sorta Healthy, but we think these discussions need to happen!

Let us know your thoughts on becoming friends with personal training clients in the comments!

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5 minute Core Workout 🔥 Don’t Train Your Abs, Train Your CORE

When was the last time you felt ‘strong’ in your core?

Join coach Zach Zenios in today’s super fun 5 minute core workout created by coach Brian Klepacki. This routine is a sample of the Crunchless Core program designed by coach Brian.

FREE 5-minute Core Workout sheets – Download instantly!

You see, the core has such a greater purpose than just getting a six-pack. Whether you want those beach body abs or are in pursuit of getting rid of that doughnut you’ve been carrying around for a while now, training your core correctly can have a significant impact on your health and overall fitness.

Your body is designed to work as a unit and must be trained in 3D. This is best achieved with exercises that are total body, dynamic movements like you’ll find in this FREE 20-page report. Even better, you can do this routine with ZERO equipment!

Thank you for watching the Critical Bench YouTube channel. Please give coach Zach a great big thumbs up and subcribe for more follow along workout routines like this!

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Fullback Training Session | Full Technical Training Session For Wingbacks

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Today I’m joined by professional footballer, Noah Cavanaugh, to get some technical training specifically for fullbacks and wide players. Today’s session focuses on the times of touches and movements that a fullback and wingback will be required to make during a match.

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What’s water bucket training like?

It goes a little something like this.

🎥 ➡️ National Guard

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The Army Mission – our purpose – remains constant: To deploy, fight and win our nation’s wars by providing ready, prompt & sustained land dominance by Army forces across the full spectrum of conflict as part of the joint force.

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Why You’re Not LOSING FAT (5 Mistakes You Don’t Realize You’re Making) | Mind Pump 1847

02:10 Weight/fat loss plateaus are somewhat normal, but they DO NOT have to stick around forever! Often times there are a few things you have to do to get the fat/weight loss moving in the right direction again.
06:14 Understanding the mental gymnastics your clients go through.

5 Reasons Your Fat Loss Has Stalled and What You Can Do About It.

10:35 1 – Calories are too high (track, build muscle, look at weekends).
18:55 2 – Calories are too low.
26:55 3 – Workout needs to change (change phases, add or reduce volume).
31:52 4 – Need a break for recovery, weight loss, not fat loss (de-load, take a week to eat more).
37:00 5 – Poor health (prioritize health, sleep routine, nutrient deficiencies, libido).

Related Links/Products Mentioned
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What Makes Tracking Macronutrients Effective – Mind Pump Blog

Mind Pump 1830: Five Steps To Determine Your Ideal Caloric Intake

3 Biggest Mistakes Women Make When Trying to Lose Weight – Mind Pump Blog

Mind Pump 1027: 3 Steps To Speed Up Your Metabolism

Mind Pump 1630: Ten Ways To Break Through A Plateau

Mind Pump 1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss

MP Holistic Health

Mind Pump Podcast – YouTube

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