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Many people think the project of building muscle begins and ends at the gym door. They work hard and feel good, but typically don’t achieve the level of success they dream about. Gaining mass is a 24/7 endeavor that includes not just gym sessions, but everything they eat in between them as well. Taking a wide-angle view significantly increases your chances of getting “there,” wherever that may be for you.

Unfortunately, this type of perspective can’t be downloaded directly to your brain a la “The Matrix.” You need to build it over time and through experience. Luckily, IFBB bikini pro and BPI Sports athlete Abbie Burrows has spent long years figuring out what works and what doesn’t, and she can help you build the fundamental skills that will serve you in your quest.

If you feel mystified and under-muscled, begin today with these three basic tips!

A Approximate Your Daily Calories

“By this method, a 180-pound hard-training lifter would estimate his or her daily caloric needs as 3,060 calories to maintain bodyweight.”

Gaining mass starts with estimating the number of calories you eat daily. The best way to do that is to keep a food journal for at least three days, then run the numbers using a website like NutritionData.com or the USDA’s Nutrient Database. This requires a fairly meticulous accounting of portion sizes, but that’s a good thing. You need to master this skill in order to get where you want to go, and it’ll get easier over time.

To quickly estimate your daily caloric needs, you can use a traditional benchmark like bodyweight x 17, which has worked for many lifters in the past. By this method, a 180-pound hard-training lifter would estimate his or her daily caloric needs as 3,060 calories (180 x 17) to maintain bodyweight.

If you discover you’re not eating this much, start doing so immediately! “It took me two years of competing to realize I should’ve been eating way more calories, especially carbs, to achieve my ideal physique,” recalls Burrows. Don’t let this common mistake sabotage your results.

B Boost Your Calories By 500 A Day

If you’re seeking to add mass, you’re going to have to tip the balance in favor of eating more calories than you expend. Start by adding 500 to your estimated energy requirements. Our 180-lb. lifter now has a target goal of 3,560 calories a day.

Stick with that number for two weeks before changing anything. At that point, audit your progress and start tweaking. If you’re a hard-gainer who is having trouble putting on weight, consume 200 more calories per day. If you’re losing definition or have excess body fat, pare that number down by 200 calories. Re-evaluate your numbers every two weeks.

You’ll quickly find that it’s hard to fit all of these calories into the traditional three-squares-a-day approach. This is why people start adding additional meals and post-workout shakes. Get comfortable with the idea of eating often!

“To take in the amount of calories one needs in order to gain mass, meals needs to be spaced over more than just three times a day,” says Burrows. “It’s very challenging to cram the required number of calories from so-called ‘clean foods’ into just three meals.”

C Choose The Right Fuels

Now you need to divide your daily caloric intake into the right foods for fueling muscle growth. There are countless combinations that people swear by, but these numbers are a solid place to start:

Protein

Protein is essential for muscle repair and growth. It gets broken down during digestion into individual amino acids, then reassembled back together in the body. In short, protein is your highest priority, even though you only devote roughly 20 percent of your diet to it. Good sources include lean cuts of beef, skinless chicken and turkey, whole eggs and egg whites, fish, whey or casein protein, and low-fat dairy.

If you’re looking for one time in your day to add protein, look no further than after your workout. Two scoops—or roughly 40 grams—of clean whey protein in a shaker bottle will go a long way toward helping you meet your protein needs, at precisely the moment when your body is most receptive to this macronutrient’s benefits. Don’t leave home without your protein already in your bottle!

Carbs

Don’t shun carbohydrates, especially when you’re trying to pack on muscle. Carbs fuel your energy needs, especially during high-intensity activity like resistance workouts. They’re your second-highest priority, and they should make up around 50 percent of your calories, with slow-digesting carbs taking precedence.

“Because they digest slower and keep you fuller longer, slow carbs give you more energy throughout the day and are better for stabilizing blood-sugar levels [than simple carbs],” says Burrows.

“Don’t shun carbohydrates, especially when you’re trying to pack on muscle. Carbs fuel your energy needs, especially during high-intensity activity like resistance workouts.”

Your best choices among slow carbs include brown rice, yams, quinoa, and whole-grain breads. Avoid sugary sweets and sodas as much as possible; these “empty” calories can send your blood sugar—and insulin—skyrocketing, and are more likely to be stored as body fat.

The exception to the slow-carb rule is immediately post-workout, the only time of day during which it’s preferable to consume “fast” carbs like glucose (dextrose). These shorter-chain carbohydrate molecules quickly raise blood-sugar levels, enabling insulin to drive the sugars (as well as amino acids and other nutrients) into muscle tissue and the liver to replace spent glycogen, the stored form of sugar in the body.

Fats

“Don’t fear fats! They’re necessary for the absorption of a number of key vitamins, as well as the production of key muscle-building hormones like testosterone,” says Burrows. Roughly 30 percent of your daily calories should come from fat. Half of that should be from unsaturated sources like olive and canola oils, nuts and seeds, and fatty fish. The other half should come from saturated sources such as meat, dairy, and eggs.

“Roughly 30 percent of your daily calories should come from fat. Half of that should be from unsaturated sources like olive and canola oils, nuts and seeds, and fatty fish.”

GAINS ARE MADE IN THE STORE AND KITCHEN

We could hammer you over the head with an additional 23 letters’ worth of rules, but the truth is that eating for muscle growth really begins with these three steps. Everything else is just details, customizations, and techniques to help you make the most of the big three, all of which will come with time. Simply run the numbers above and figure out how to fit them into your life, and you’ll see noticeable changes for the better.

You’ll also find that it’s very, very hard to follow those numbers while eating out regularly. This is no coincidence. “When eating at a restaurant, it’s almost impossible to know exactly what’s in your food, let alone the grams of fat, carbs, protein, and sodium content,” says Burrows. “Your best bet is to stick with what you know—a lean cut of meat for protein and a veggie—and have them cook everything dry unless it’s a cheat meal.”

That may not sound as fun as a fried hunk of decadence, but the difference will show in the mirror. Learn to take control of your diet now, and you’ll set yourself up for success for years to come!

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About The Author

Bill Geiger

Bill Geiger, MA comes to Bodybuilding.com after six years as Group Editorial Director with MuscleMag and Reps magazines in Toronto.

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The ABCs Of A Muscle-Building Diet

The EDM (Electronic Dance Music) genre may not provide the intense guitar riffs or hardcore I-hate-my-father lyrics that rock does, but it can be just as motivating. Good EDM makes you want to move.

It can also leave you waiting in breathless anticipation for the bass to drop. Pro tip: It takes longer than you think it will, so you should probably do a few sets while you’re listening for it.

If you’re an EDM virgin or even a straight-up hater, we think you’ll enjoy this playlist. It has all of the ingredients for perfect workout music: great beats, fun lyrics, and all the bass your heart desires.

If you love EDM, bring the rave to your gym. Drop your pacifier and pick up a barbell!

1 Nicky Romero, “Toulouse”

Via Spinnin’ Records

What do you get when you pair sick dance-party beats, moon walking, and a bunch of people in “V for Vendetta” masks? An awesome track and music video. Press play on this fast-paced tune that’s perfect for HIIT sprints or a DIY spin class.

2 Stafford Brothers, “This Girl”

Via Universal Music Group

When your workout is coming to a close and you’re low on motivation, crank up this go-getter’s tune. It’ll give you enough juice to “do it one more time”—one more rep, one more set, or just one more minute of pushing yourself to the max.

3 3LAU, Bright Lights, “How You Love Me”

Via Universal Music Group

Take a little advice from Bright Lights: Don’t settle for less than you’re worth. Use this upbeat tune to get your workout on and be your #bestself. Want those gains? Go after them.

PS: Never cheat on a witch.

4 Yellow Claw, Rochelle, “Shotgun”

Via Spinnin’ Records

This mix is a great lesson in how to handle stress. When you’re feeling overwhelmed, remember that gun violence is never the answer. Pistol (squat) it out instead!

5 Bingo Players, “Knock You Out” (Flaxo Extended Mix)

Via Priority Records

Get knocked down seven times, stand up eight. Use this amped-up beat to train your way to a KO. You can be sure no one will be left laughing.

6 Seven Lions, “Strangers”

Via Universal Music Group

Dedicate this one to that special someone: the guy or gal who gives you a spot in the gym and holds a spot in your heart. Together, you can crush the weight and take on the world.

7 Diplo, “Revolution”

Via Mad Decent

Get yourself into revolution-ready shape. As Diplo says, “It’s never too late to change your luck.” Keep stride and seek out the light with each rep, set, and PR.

8 Sander van Doorn, “Gold Skies”

Via Spinnin’ Records

Dreaming of beach days spent watching the waves and chillaxin’ under gold skies? Make your mindset work for you. Use warm-weather fantasies as fuel to train hard and get fit for any season.

9 Krewella, “Killin’ It”

Via Sony Music Entertainment

No, this song isn’t a reference to Disney’s white-and-black haired, dalmatian-killin’ villain. We’re talking about Krewella, with a “K.” Her message: Be a predator and not prey. Your mission: Hit the weights and come out on top.

10 Tiësto, “Red Lights” (twoloud Remix)

Via Universal Music Group

The original “Red Lights” already puts the oo in your “oomph,” but two minutes into the remix, the sick beat will make you want to snap the barbell in half.

11 Nero, “Promises” (Skrillex and Nero Remix)

Via Universal Music Group

These two musical giants in the electronic dance scene form a matrimony more dope (yes, we’re bringing back dope) than peanut butter and jelly.

12 Pendulum, “The Island—Pt. 1 (Dawn)”

Via Warner Music Group

Pendulum provides an interesting twist to the rest of this playlist. Steady tempo will help you get that mad pump!

13 Flux Pavilion, “Got 2 Know”

Via Warner Music Group

If our love for Flux Pavilion could materialize into physical objects, there’d probably be enough to fill the Grand Canyon. “Got 2 Know” is a classic and will surely make you bob your head at the gym between sets.

14 Sebastian Ingrosso, Alesso, “Calling (Lose My Mind)”

Via Universal Music Group

This is a song that makes fist-pumping so easy that if you added a dumbbell you’d get a killer shoulder workout.

15 Calvin Harris, Alesso, Hurts, “Under Control”

Via Sony Music Entertainment

Calvin Harris is an EDM workout song maestro. Blast this and do your conditioning workout to get the best burn of your life. You’re welcome.

16 Idina Menzel, “Let It Go” (Armin van Buuren Remix)

Via Disney Music Group

Remember that song from the Disney movie “Frozen” that would never leave your head? Well, prepare to have this on repeat for two days.

17 David Guetta, Sia, “Titanium”

Via Universal Music Group

This song rocks: end of story. Listen to it on your way to the gym, while you’re warming up, or during your hardest set. It’s got more kick than a pre-workout.

18 Sub Focus, “Endorphins” (Tommy Trash Remix)

Via Warner Music Group

“Endorphins” is great on its own, but Tommy Trash makes it magical. This remix will get you pumped for any 1RM attempt.

19 DVBBS and Borgeous, “Tsunami” (Arceen Remix)

Via Spinnin’ Records

How does music capture the energy of a tsunami? Who knows? All that matters is you can transfer that energy from your headphones to your lift.

20 The Singularity, “Horizon” (Original Mix)

Via Play Me Records

We included this track to enhance the breadth of your musical education. Don’t worry, we’ve prepared our mail system to handle all the “thank you” notes.

21 Avicii, Nicky Romero, “I Could Be The One”

Via Universal Music Group

Not everybody can run away to Barbados to escape life’s monotonies. But you canescape to the gym! Today, it’s the dumbbells that will set you free.

22 Knife Party, “LRAD”

Via Warner Music Group

We don’t have to live in Knife Party’s strange, gruesome world. We can just enjoy their sound, especially in the gym.

Bonus Song: Darude, “Sandstorm”

Via Robbins Entertainment

The OG.

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22 EDM Workout Songs

In the pursuit of lean muscle, smart nutrition and intense training are your most important weapons. You simply can’t shed body fat without hard work in the gym and kitchen. However, a well-formulated fat burner can increase the effects of that hard work, giving you extra ammo in the war against body fat.

The supplement market is flooded with fat burners that work by increasing metabolism and thermogenesis, boosting energy, suppressing appetite, or blocking carbohydrate and fat absorption. Just swallowing a pill, however, won’t deliver the best possible results. Maximize the effectiveness of your fat burner and get the most burn for your buck by following these seven steps!

1 Get On Track

Like everything in life, you get out what you put in, and getting lean is no exception. You can’t simply pop a fat burner and make up for poor nutrition and a lack of training. There are no magic pills.

A high-quality fat burner will, however, make your journey easier. Many products are not only designed to increase fat-burning, but also curb your appetite and boost your energy. To get the most from these effects and really torch calories, it’s critical that you first get on track with a well-designed fitness program, like James Grage’s 9-week Rewired Trainer.

Like everything in life, you get out what you put in, and getting lean is no exception.

2 Choose The Right Fat Burner For You

There are dozens of products on the market to choose from, so finding the right fat burner for you and your goals isn’t always easy. However, there are some general guidelines that can help. Fat burners generally fall into two broad categories: stimulant-based and stimulant-free.

Stimulant-free formulations are ideal for those who are sensitive to ingredients with stimulant effects like caffeine, synephrine, tyramine, and yohimbine (or yohimbe). In the stimulant-free realm, look for products containing fat-burning green tea extract (standardized for epigallocatechin gallate or ECGC) and acetyl-L-carnitine, and appetite-suppressing ingredients like caralluma fimbriata extract, or phaseolus vulgaris (white kidney bean), and cynara scolymus (artichoke) extract.

Stimulant-based fat burners will contain a combination of one or more of the following: caffeine, synephrine, tyramine, and yohimbe. These ingredients aim to increase energy, suppress appetite, and increase fat release from fat cells (to be burned as energy). You’ll also likely find ingredients common to stimulant-free formulations in this class of fat burners.

3 Timing Is Key

Since sticking to a clean, calorie-reduced diet is essential for fat loss, take advantage of the appetite-suppressing properties of your fat burner by taking it 30 minutes prior to breakfast and lunch. If you don’t work out in the evening, or you prefer a stimulant-free product, then take a dose 30 minutes before dinner. This will not only ensure you feel satiated after meals, but will also help to increase your metabolism.

4 Drink Up

Since fat burners elevate your metabolism, you’ll find that you sweat more when taking them. Also, stimulants like caffeine tend to have a diuretic effect, so you may find yourself visiting the men’s (or ladies’) room more often. These conditions can lead to a state of dehydration and slowed metabolism.

Drinking at least 3-4 quarts (or liters) of cold water per day will not only keep you hydrated, but has also been shown to increase metabolism and support fat loss. It’s recommended that you drink at least 1 cup (250 ml) of water with each dose of a fat burner to ensure optimal absorption and hydration support. If you’re training in a hot environment and sweating for long periods, you may need to double your water intake.

5 Cycle Your Fat Burner

The body becomes desensitized to some ingredients over time, and this is exactly what happens with stimulant-based supplements. Furthermore, overuse of stimulants can lead to high levels of cortisol (that unwanted hormone that breaks down muscle and causes fat storage), especially under the stress of dieting. To avoid these counterproductive effects, you should cycle on stimulant-based supplements for 3-4 weeks and then take two weeks off. Use a stimulant-free product for the next two weeks between cycles.

The best way to know if you need to cycle your fat burners is by assessing how you feel when you’re on them. If after several weeks you find that you no longer get the “kick” you used to from a regular dose, then it’s time to take a break—not more product.

6 Don’t shrug off sleep

One of the most essential but often overlooked steps on the road to a lean and muscular physique is adequate deep sleep. In fact, some people turn to fat burners to get the energy to work out because they’re constantly in a state of sleep deprivation. Unfortunately this approach can lead to increases in blood cortisol and decreased testosterone, which will significantly hold you back in terms of muscle gains and fat loss. Sleep is necessary for repair, recovery, and hormonal balance. You’ve heard it before because it’s so important: Get eight hours of deep sleep nightly.

If you find that your fat burners are hindering your sleep, don’t take anything stimulant-based after your lunchtime dose. Notably, you should also limit any other sources of stimulants to before 6 p.m. If you work out at night, make sure your pre-workout supplements are caffeine- and stimulant-free.

7 The 1-2 Pre-Cardio Punch

If you’re looking to really get your metabolic furnace going, take a fat burner containing caffeine and green tea extract first thing upon waking, and again 30 minutes before your cardio session. Most people attribute the thermogenic benefits of green tea to its caffeine content, but that’s not entirely correct. Biochemically, green tea’s dramatic effects are due to the interaction between its high content in catechin-polyphenols (ECGC) and caffeine, and their impact on sympathetically released norepinephrine (NE). The synergistic action of these compounds inhibits the breakdown of NE.

If you’re looking to really get your metabolic furnace going, take a fat burner first thing upon waking, and again 30 minutes before your cardio session.

Norepinephrine is a key player in fat mobilization, lipolysis, and appetite suppression. Past research has shown that those who took green tea extract before cardiovascular training had far greater fat-burning effects than those who took a placebo. The addition of caffeine assists in the mobilization of body fat to be used as fuel, enhances focus and motivation, and has been shown to reduce exercise-associated muscle pain. You’ll work out harder and longer, and enhance your ability to burn fat.

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If you’re reading this, you obviously have some sort of fitness objective. Whether your goal is to get as strong as possible, build an enviable physique, improve your running time, or become the greatest CrossFitter of all time, you’re aiming for something.

These are all aspirations that can become a double-edged sword. The key to achieving these goals is discovering the motivation that will let you press onward. You have to enjoy the highs and weather the lows. Reinforce the day-to-day habit of training. Focusing solely on outcomes can gradually create a psychological poison that can sap this motivation.

You’ll see results fast when you’re new to training because noticeable changes can occur on a daily or weekly basis for beginners. The problem of waning motivation arises when the easy gains slow down. This is where people struggle to continue training for training’s sake, rather than simply for the immediate results it brings. People talk about the physiological processes involved in getting bigger and stronger—programming, the science of hypertrophy, and so on—but not how to fall in love with the process. Loving your workout is the foundation of long-term progress.

Here are four ways to start loving your training lifestyle:

“Set goals that are SMART because, quite frankly, doing so could improve your results.”

1 Plan The “SMART” Way

SMART stands for Specific, Measurable, Attainable, Results-focused, and Time-bound. Set goals that are SMART because, quite frankly, doing so could improve your results.

Setting some concrete training goals can take care of the Specific and Measurable parts of SMART. The next step is to set weight goals that are Attainable within realistic scenarios; focusing only on distant goals may actually be counterproductive. Take, for example, doing 1,000 kettlebell snatches. It’s daunting, but in order to tackle this you could mentally break the task down into smaller chunks: 10 more until a break. 100 down, let’s get to 200, and so on. When you set up your big-picture goal in this fashion, it becomes like a ladder. Each rung is a tangible achievement that leads toward the top: the long-term goal.

The Time-bound part of the acronym teaches you to set deadlines, but only for small, realistic goals. Ask yourself: What can you do today, a week from now, or one month from now? This criterion is designed to help you stay committed to taking one step at a time, then the next, and the next, even in the flux of day-to-day obligations and crises.

The Results-focused part of SMART should focus on results that are catered more specifically to you. It’s easy to fall into strength and progression standards that have been arbitrarily set by various experts. For example, a general strength standard is to squat twice your body weight once you’ve been training for a couple of years. The problem is that these experts and their followers overlook many individual factors and, as a result, inadvertently put down those who cannot live up to their standards.

Now put each component of SMART together. Let’s say that you are indeed training to someday squat twice your body weight. Rather than set a timeline, set measurable goals each training day—like a reasonable weight to achieve in that session so you walk out of the gym feeling good about it. Compound your daily training goal with a weekly target, then a monthly target, a three-month goal, and so on. Goals should be malleable and refined as you move along so that you can remain confident about the next set of goals.

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It’s BodySpace in the palm of your hand. It’s a community of fitness support, on demand. Stay connected, motivated, and inspired with non-stop access to your profile.

Kindle Fire Users: Install the Bodybuilding.com App straight from the Amazon Appstore!

2 Forget Big-Picture Timelines

Maybe you have a timeline in mind for when you want to achieve your goal of an ideal physique or a specific weight. Imaginary deadlines like these are what make you fall down a rabbit hole. Great physiques take years to achieve. They’re not the product of 6-week “summer shreds” or 30-day challenges. Training progress ebbs and flows. This is true for elites as well as struggling amateurs. Forget timelines; you don’t know how your body would even respond to a truncated program.

Start with changes you can sustain with some reasonable effort during normal life conditions, and have patience. You cannot simply force your body to do anything within a certain deadline. Fight the impulse to jump ship simply because you don’t have a chiseled six-pack and hulking arms after only four weeks. There is no magic 6-, 8-, or 12-week program. This is a life-long journey.

“Start with changes you can sustain with some reasonable effort during normal life conditions, and have patience.”

3 Focus On The Right Standards

Many coaches and Internet articles may try to establish “objective” standards of strength and progress that everyone must meet. The logic is that your progress toward those standards is directly proportional to your personal effort, which could not be further from the truth.

Sure, there might be general strength standards in the context of being competitive in a sport or competition, but those standards are for very specific goals. They’re not to be measured against the average Joe, who might lift weights to feel strong, to look good, or to flex in the mirror. These so-called “objective” standards can be disheartening for the large populations because they don’t account for individual variation in results. Some studies have shown that when various people are put on the same workout plan, the resulting muscle mass increase can range from 60 percent to … zilch. That’s right, no muscle growth. Same training routine. Same effort. Hugely disparate results.

“Some studies have shown that when various people are put on the same workout plan, the resulting muscle mass increase can range from 60 percent to … zilch.”

You can’t control your genetic draw—you’re stuck with Mom and Dad—but you can control how much knowledge you gain from education and experience. Someone who had to spend a decade clawing his way to a 400-pound squat would have a larger well of knowledge to draw from than the “genetic outlier” who squatted 500 after one year of training.

So really, forget what everyone else is doing and forget what the average person should be able to achieve. You are you. Focus on your own progress and improving yourself. Don’t waste your time comparing yourself to others. What you should be comparing yourself to are the benchmarks you established from previous months, weeks, or workouts. Do you feel stronger and better? That’s progress.

“If you’ve always lifted heavy stuff, try going out for an enjoyable hike or bike ride.”

4 The Best Activity Is One
You Keep Doing

Some people who get fired up about fitness tend to get hung up on the nuances, citing the “best” method or “best” exercise for a specific result. Forget about any sort of single exercise being the “best.” The best exercise is one you keep doing! It’s pointless to quibble about what specific niche of exercise is best suited for everyone, or try to bend everyone to a singular line of thinking.

The good thing is that the 80/20 rule applies to the benefits of exercise. That is, 80 percent of the benefits come from just getting off your butt frequently and moving! Mood, changes in body composition, muscle mass improvements, and increased overall quality of life can come with just about any form of exercise.

Start with activities you like: hiking, riding your bike, or even doing air squats. Lay down the foundation of an active lifestyle and stick with it. Once you’ve laid that foundation, you can expand your horizons and step outside your comfort zone. If you’ve always been a runner, try lifting weights. If you’ve always lifted heavy stuff, try going out for an enjoyable hike or bike ride.

Intending to become fit and getting motivated are all fine and dandy… at first. As many people can attest to, these fired-up feelings are as fleeting as a shooting star. Fitness is a life-long journey that you need to fall in love with in order for it to be sustainable. Setting the right—and SMART—mindset, expectations, and goals for yourself, as well as taking what everyone else is doing or saying with a grain of salt, is important for your success.

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Dynamic-effort training works with the squat and deadlift just like it does for the bench press. Good performance does not begin and end with the amount of weight you can lift. Good performance comes from excellent technique.

If you know your deadlift and front squat could use a little help, use today’s workout to get better. Work on keeping your chest up and your back tight during the deadlift. Focus on getting low in your squat and maintaining a good breathing pattern.

Although the weight you’re wielding today is light, your hamstrings and glutes should still feel fatigued. The accessory lifts you’ll do after your main compound movements may be pretty difficult. Don’t quit. Do every rep of every set.

Barbell Deadlift
4 sets of 4 light reps, 30-45 seconds rest between sets
Barbell Squat
4 sets of 4 light reps, 30-45 seconds rest between sets
Split Squat
3 sets of 10 reps, 60 seconds rest between sets
Barbell Hip Thrust
3 sets of 10 reps, 60 seconds rest between sets
Calf Press
3 sets of 10 reps, 60 seconds rest between sets

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Legend has it that when old-time strongmen were asked to take on an apprentice, they would show their applicant a single movement: the get-up, also known as a Turkish get-up. The teacher would tell his would-be apprentice to come back when the applicant was able to perform it with 100 pounds. Then the real training would begin.

Regardless of how literally you take this story, it clearly portrays the appeal of this complex movement. The get-up is a lift that teaches you how to lift—specifically, how to move with and under—heavy weight. It’s a fantastic way to teach body awareness and body control, and if you followed the legend to the letter you’d end up a force to be reckoned with in pretty much any other strength pursuit.

Why is getting up off the ground with a weight in your hand so special? To pick just one reason, performing a heavy get-up correctly and safely requires you to “lock” your ribcage to your pelvis by way of your abs. This is a key skill for all types of athletes to master, as it allows them to both produce and absorb force through a diverse range of stances. The Turkish get-up is also the best shoulder strengthener around, bar none.

If you’ve been wondering why strength coaches, rehab specialists, and strong people around the world have been raving about this movement, consider this your apprenticeship.

The Get-Up

The get-up isn’t a single movement. It’s multiple motions woven together, incorporating all three movement planes more than once. Here it is broken down step-by-step, with details about how to move properly from each position to the next. Properly means safely. As we say in StrongFirst, safety is part of performance, not separate from it.

1 Cradle and Grip the Kettlebell

Place the kettlebell next to the shoulder on the side you’re working.
Roll to your side and cradle the kettlebell with both hands. The working hand grips the kettlebell, and the opposite hand covers it.
Roll onto your back and place the kettlebell on your stomach.

2 Press the kettlebell overhead

Move the bell so the arm is perpendicular to the floor, either using one hand or both. Some people choose to add a single-arm press, but it’s extra credit and not the norm, especially once the weights get heavy. A two-handed pistol-grip press is just fine.
Lock out the elbow, and pull the loaded shoulder into its socket.
Bend the knee on the side of the body that’s holding the kettlebell.
Place the opposite arm on the floor approximately 45 degrees from the body.

3 Roll up onto the elbow, then the hand

Take a deep breath and hold it.
Drive from the foot on the working side, roll up onto your elbow, and exhale. Once you’re stable at the elbow, roll up onto your hand. Don’t skip step three and go straight to the hand!

4 Lift the hips

Squeeze your glutes and lift your hips off the ground high enough to be able to move your outstretched leg under your body. You’ll support yourself on one arm, the heel of the straight leg, and the surface of your flat foot, like a tripod.
Keep your arm extended totally vertically. When the weights get heavy, you’ll know why.

5 Sweep the leg and find a lunge

Take your straight leg and pull or sweep it under your body, placing it next to and behind the hand on the floor.
You’ll end up in a position that makes your legs appear to be 90 degrees from each other. One knee will be pointing straight ahead, and the other should point directly at the hand on the floor.
Keep your neck rotated upward, looking up at the kettlebell in your hand.

6 Stand up from the lunge

Take your support hand off the floor and move your body upright, keeping the kettlebell overhead. At this point, shift your gaze so you are looking straight ahead.
“Windshield wiper” the leg that’s on the ground so that both legs are now parallel to each other, in a lunge position.
Drive from your back foot, through your hips, and into your front foot, standing up from the lunge. Keep looking forward!

7 Descend from the lunge
and get down

While still looking forward, step back into the lunge so that your knee is on the floor.
“Windshield wiper” the back leg to perpendicular from the front leg.
Fold into your hips and place your hand just in front of the knee on the floor.
Stick your leg straight out in front of you and put your butt on the floor.
Roll down to your elbow, and then down onto your shoulders and back.
Lower the kettlebell with two hands to your stomach, then roll to your side and place the weight on the floor.

Common Mistakes

There’s a lot going on there, right? And, as you might believe, a lot can go awry before you’ve hit enough reps to have the basic steps memorized and ingrained in your muscle memory.

Once you’re solid on the basics, the specific problems that hold most people back become more predictable. Here are the three most common mistakes I see that keep trainees from being able to progress from light Turkish get-ups to heavy ones.

Mistake 1

Unlike a dumbbell or barbell, the kettlebell is meant to be “over-gripped,”—pulled into what feels like slight wrist flexion. This is necessary because of the offset center of mass of the kettlebell. It “hangs” below your wrist and on the back of your forearm, meaning it’s trying to pull your wrist into hyperextension, which increases the likelihood of injury and loss of balance. Over-gripping brings the center of mass closer to the bones of your arm and makes for a stronger, safer position.

Improper Kettlebell Grip

Proper Kettlebell Grip

Simply think about making a fist as if you were going to punch a heavy bag. Or, if you like, do 10 push-ups on your fists. You’ll find the perfect position soon enough.

Mistake 2

Apart from a hyperextended wrist, this is the most common mistake I see on the get-up. And it’s potentially the most harmful one.

Once you allow your elbow to bend even a little bit, you’re holding the kettlebell with your musculature alone rather than taking advantage of your body’s support structure. During a properly performed get-up, the weight is always well-supported by passive structures, i.e., your bones. This is why you’re able to pause and take a breath in each of the positions: You’re moving from one strong position to another.

When you bend your elbow, you destabilize the shoulder, increasing the chance of injury. Not only that, you become overly-reliant on your triceps. When your triceps fatigue—which can and does happen without warning—you might drop the bell and most likely get hurt in the process, particularly if you try to “save” the lift. Don’t try to save it. Just get out of the way and let it fall.

Take advantage of your body’s support structure. Keep your elbow straight.

True story

While training a group of Marines, an instructor kept telling a number of them to lock their elbows. One failed to heed her advice. The Marine’s triceps gave out, and the kettlebell fell on his face, breaking his jaw and knocking out a large number of his lower teeth. After he did his burpees for punishment, he was allowed to go see the medic.

So what’s the fix? Well, it depends on whether your problem is technique or mechanics. To be blunt, it depends on whether you’re lazy or just really tight.

Technique

If you can straighten your elbow but are just too lazy to do so, focus on pushing your fist up to the sky while simultaneously pulling your shoulder into its socket. Sometimes, achieving this is as simple as just gripping the kettlebell harder. The tighter you grip the kettlebell, the more you’ll cause your other muscles to work, through the process of muscular irradiation. Your arm will automatically straighten out, and all the joints involved in the movement will get more stable.

Mechanics

If you’re not being lazy, there’s a good chance the problem could be functional, i.e., tight biceps from doing too many curls. If this is the case, stretch your biceps between sets and only practice the stages of the get-up where you can keep your elbow straight. If that means only rolling up to the elbow or hand, so be it. Partial get-ups are great movements in and of themselves.

Mistake 3

Soft shoulders are passively shrugged shoulders, where the head of the humerus isn’t “packed” and centered in the shoulder socket. Get that humerus deep in the socket, and it will give you control of movement and protection of the shoulder joint and muscles. You need to maintain this sensation throughout the entire lift.

Shrugged Shoulder

Anti-Shrugged Shoulder

A little-known fact is that your shoulders are connected to your hips—each shoulder to the opposite hip—through a series of fascial slings. If you shrug one or both shoulders, the loss of tension causes you to tighten up your hips. This inhibits your ability to activate your abs when you roll up, and decreases your ability to stand up powerfully in the lunge. Combined, these lapses put undue stress on vulnerable places like knees and the lumbar spine.

How do you fix your shrugging shoulders? Use what’s known as the “anti-shrug.” Instead of elevating your shoulders, think about pulling your shoulder blades into your back pockets. This engages your lats, which creates a “shelf” capable of supporting the kettlebell overhead and your weight on the floor.

If the anti-shrug doesn’t help, then you’ll have to address your tight muscles, specifically the ones that surround your shoulder girdle: your pecs, lats, triceps, and biceps.

Small Details, Big Difference

These three areas—the grip, elbow, and shoulder—may seem like minor players in a whole-body movement like a Turkish get-up, but I can tell you firsthand from teaching would-be kettlebell instructors over the last 8-plus years that these details make a profound difference, particularly once you’ve got a 53-pound kettlebell over your face. Small decisions and small joints can make the difference between feeling like a strongman’s apprentice and having your jaw wired back together. Choose the right path and earn your stripes the old-fashioned way!

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Geoff Neupert, Master SFG, CSCS

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The Ultimate Guide To The Turkish Get-Up

A beastly session in the gym should start with an awesome workout for your taste buds in the form of a delicious pre-workout supp. Unfortunately, not all pre-workout drinks go down easily. If you’re making a funny face every time you slurp your pre-workout, it’s time to check out the Bodybuilding.com community’s 10 best-tasting pre-workout recommendations, bruh.

As a caveat, we’d like to remind you that everyone reacts differently to various formulas and doses. We urge you to gradually ease into pre-workout supplements and take no more than the recommended dosage. Don’t go hog wild and pound an entire bottle.

Now, rev up your taste buds, get stoked to crush your workout, and check out the best-tasting pre-workouts on the market!

1 BSN Hyper FX

Fruit Punch

Blue Raspberry
Grape
Watermelon

1,347

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“This is absolutely my favorite pre-workout that I’ve tried.”

2 EVL ENGN

Blue Razz

Fruit Punch
Watermelon

355

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“I must say, I tried almost every single pre-workout in the market and by far this is the best tasting one, not to mention works very well.”

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“Blue razz is what I use and it tastes great.”

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“Tastes really good, but most importantly it gives me great energy and focus during my longer workouts.”

3 Cobra Labs The Curse

Green Apple Envy

Tropical Storm
Lemon Rush
Blue Raspberry Ice

337

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“One of the best pre-workout flavors I’ve tried. Heaps seem to be powdery, this one is clean and sharp. Gives you a great buzz at the gym too!”

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“I have never come across a pre-workout as good as this!”

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“I’m sticking with Cobra Labs. I get what I want for a good price. Admittedly, I am a pre-workout “noob.” This is the first legit pre-workout formula I’ve used, but not the last.”

4 JYM Pre JYM

Cherry Limeade

Raspberry Lemonade

1,749

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“I tried several pre-workouts before and this is by far the best. I work out early in the morning and this drink helps me get pumped up for the workout. It even keeps me energized during the day.”

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“The cherry limeade flavor tastes just like Kool-aid, which used to be my favorite growing up!”

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“Awesome flavor, and it gives me smooth, non-jittery energy & focus in the gym to power through my grueling workouts! I highly recommend using this product because of the quality ingredients that are essential to getting the most out of your workouts!”

5 RSP Fast Fuel

Wild Berry

Blue Razz
Fruit Punch
Orange

241

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“Great taste, good focus and no crash energy.”

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“Great product! Tastes great. I use pre- workouts for Olympic weightlifting and this product is perfect!”

6 ErgoGenix ErgoBlast

Pineapple Mango

Strawberry Kiwi

LadyLore420

“It tastes phenomenal! ErgoBlast is one of the best tasting pre-workouts I’ve ever had.”

starseller

“Ok, first things first, Pineapple Mango is clearly the best tasting pre-workout I’ve had in my life. It hits your taste buds like a friggin’ machine gun!”

DGreekStallion

“I was lucky enough to try two small bottles of ErgoBlast in both flavors. They both taste incredibly good; one of the best tasting pre-workouts out there, in my opinion.”

7 Cellucor C4 Extreme

Icy Blue Razz

Mojito
Strawberry Margarita
Watermelon

3,624

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“The surge of energy is fast with no crashing side effect. This product is definitely my go-to pre-workout.”

Sara8701

“I have tried several flavors of C4 (it’s my absolute favorite pre-workout!). Mojito ranks in the middle as far as my favorite flavors, although I think I am more of a green apple, pineapple, icy blue razz kinda girl.”

linger

“I use it before my lifting sessions and appreciate the added pump I get—especially doing my pull-ups and push-ups!”

8 BSN N.O.-Xplode

Green Apple

Fruit Punch
Grape
Watermelon

4,246

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“I never have a moment where I can’t keep going. The N.O.-Xplode helps me get the most out of every rep I take and every set that I push through. The taste is great, too.”

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“Works great! Gives me a good pump like I’ve never felt and gets me ready for my workout.”

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“Great product. Make sure you use the instructions for finding your tolerance.”

9 MusclePharm Assault

Strawberry Margarita

Candy Apple
Raspberry Lemonade
Pineapple Mango

4,081

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“Good pre-workout! Gives you a good burn and pump. I decided to try to Candy Apple… so good!”

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“I take this ten minutes before I work out—and boom—it hits me like a train. Not only does it work effectively, it doesn’t taste all that bad.”

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“Amazing Flavor!”

10 BPI Sports 1.M.R. Vortex

Sour Watermelon

Blueberry Lemon Ice
Fruit Punch

695

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“Awesome pump with this pre-workout without the tingles from the beta-alanine, plus the new flavor tasted great.”

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“Always a favorite of mine, although it does lack creatine. Good pump; the energy and focus in the gym are unreal.”

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Use today to measure how that dynamic-effort day earlier this week has helped your heavy reps on the bench press. Those four sets of four reps should be challenging. Don’t rush through your sets. Be sure to take a sufficient 60-second breather between them.

Pro tip: If you can bench press more than you can squat, then you’re imbalanced. If you want a body that looks as good as it performs, you’d better believe your lower body should be stronger than your upper body. Nobody likes to look at twig legs.

Today’s accessory work will also help strengthen your upper body. Chin-ups target your lats and biceps, push-ups engage your pecs, press-downs target your triceps, and bent-over rows tie everything together by strengthening your biceps, lats, and your middle back.

Barbell Bench Press – Medium Grip
4 sets of 4 heavy reps, 3 minutes rest between sets
Chin-Up
3 sets of 10 reps, 60 seconds rest between sets
Push-Up
3 sets of 10 reps, 60 seconds rest between sets
Bent Over Two-Dumbbell Row
3 sets of 10 reps, 60 seconds rest between sets
Triceps Push-Down
3 sets of 10 reps, 60 seconds rest between sets

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Push past pain and lactic acid buildup and spin your wheels for today’s 30-second, max-effort work periods. These intervals won’t take you long to complete, so get to the gym, the track, or on the bike, and work hard. You’ll be done with the workout and getting on with the rest of your life in no time!

Cardio Of Choice
3 sets – 30 seconds max-effort work and 1 minute rest

Rest 8 minutes between sets.

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Take it easy today—you’ve earned it! Your rest day is a great opportunity to enjoy family time, catch a movie, hang out with friends, play outdoors, knock out errands, or kick back. It’s also a good time to go shopping and pack your meals for the rest of the week. The more prepared you are for the week to come, the less likely you’ll be to grab a hamburger or a bag of cookies when you’re hungry.

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This article:

Why I decided to transform

My decision to transform all began when I turned 27. I was unhappy, lost my job, my girlfriend broke up with me, and my physical and mental health was deteriorating. I realized I was devoting all my efforts toward pleasing everyone but myself.

I tried satisfying everyone because I feared how I was being perceived. I wanted to be accepted by everyone, and was willing to sacrifice my own happiness to gain that acceptance. But no matter how hard I tried, I never seemed to be able to satisfy any of them. I then realized I should have been focusing on myself, my own goals and ambitions, and—more importantly—my health.

I started my path to happiness and self-fulfillment at the neighborhood fitness center. I first walked into the unfamiliar landscape and lifted until I could not lift anymore. I exercised until every bit of stress, anger, and anxiety fled my soul. I had suppressed many years of pent-up aggression. My self-esteem was at an all-time low, and the only thing that felt remotely satisfying was exerting all my energy at the gym.

Before

After

AGE 27 / HEIGHT 5’10” / BODY FAT 18%

AGE 29 / HEIGHT 5’10” / BODY FAT 8%

Post To Fitboard

Over time, my anxiety and stress levels began to drop. I found a new passion, a passion that revolved around me for once. Along the way I received a lot of ridicule, mostly from my family and friends. They all doubted my ambitions and ridiculed the amount of time I dedicated toward fitness. But this time, I refused to let the opinions of others impact my well-being.

A year and a half later, I got into the best shape of my life, and competed in my first ever men’s physique fitness competition in Carver, Mass. It was the most amazing experience. I met so many like-minded people, and was surrounded by positive influences.

Cool Fact

Since beginning in fitness, I began traveling. I have since traveled to
Rio de Janeiro, Brail. Moscow, Russia, Cuzco, Peru, and attended
the Electric Daisy Carnival in Las Vegas.

How I accomplished my goals

I signed up at Bodybuilding.com, and chose my first ever workout routine: Greg Plitt’s MFT28, a military fitness trainer. I followed the program exactly as described, took the supplements when directed, and followed the nutrition program as outlined.

Choosing a program taught me discipline, both in the gym and in the kitchen. I was not going into training just lifting whatever, whenever. I had a plan of attack, a strategy to help me achieve my goals.

Plitt is my new role-model. His motivational videos are the best. I can’t help but want to hit the gym every time I watch one of his videos on Bodybuilding.com.

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Pre-workout is my claim to fame. I take it before every gym session, which usually is around 7 p.m. every night after work. At that point I’m tired and would rather sit on the couch with a beer. But after taking pre-workout, I am motivated to not only get to the gym, but also to make the visit meaningful.

Diet plan that guided my transformation

Go Lean Cereal
1 cup
Egg Whites
4

Banana
1
Strawberries
1 cup

Chicken
6 oz
Quinoa
1 cup
Broccoli
2 cups

Rice Cakes
2
Peanut Butter
1 tbsp
Apple
1

Tilapia
6 oz
Brown Rice
1 cup
Spinach
1 cup

Casein Protein Shake
1 scoop

Training regimen that kept me on track

Barbell Bench Press – Medium Grip
5 sets of 10 reps
Incline Dumbbell Press
4 sets of 10 reps
Incline Dumbbell Flyes
4 sets of 10 reps
Dips – Chest Version
4 sets to failure
Triceps Pushdown
4 sets of 10 reps

Bent Over Barbell Row
5 sets of 10 reps
Bent Over Two-Dumbbell Row
4 sets of 10 reps
Bent-Arm Dumbbell Pullover
4 sets of 10 reps
Wide-Grip Lat Pulldown
4 sets of 10 reps
Barbell Curl
4 sets of 10 reps

Barbell Squat
6 set of 10 reps
Leg Extensions
4 set of 10 reps
Seated Leg Curl
4 set of 10 reps
Donkey Calf Raises
4 set of 10 reps

Dumbbell Shoulder Press
6 sets of 10 reps
Side Lateral Raise
4 sets of 10 reps
Seated Bent-Over Rear Delt Raise
4 sets of 10 reps
Smith Machine Overhead Shoulder Press
4 sets of 10 reps

Barbell Squat
6 set of 10 reps
Leg Extensions
4 set of 10 reps
Seated Leg Curl
4 set of 10 reps
Donkey Calf Raises
4 set of 10 reps

My future fitness plans

I plan to continue my fitness regimen, focus on strength and size for my next fitness competition.

Suggestions for aspiring transformers

For aspiring transformers, just know that this is not an easy path. But every hour spent dedicated toward your own well-being will drastically improve your appearance, confidence, and overall well-being. There are times when you feel like quitting. Just remember that you owe it to yourself to be the best possible version of yourself that you can be.

In addition, it is important to take pictures to record your progress. Selfies are motivating. There are times when you’ll feel like giving up because you don’t feel or notice a change.

“Remember that you owe it to yourself to be the best possible version of yourself that you can be.”

Taking pictures on a monthly basis will prove that your hard efforts are showing, and will motivate you to continue your efforts at the gym.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com was one of the leading reasons why I am where I am today. I found my role model on Bodybuilding.com. Bodybuilding.com educated me on the importance of proper nutrition and supplementation.

In addition, I was surrounded by like-minded people, all of them supporting and motivating one another to improve.

Justin’s Top 5 Gym Tracks

“Dada Life” – Rolling Stone T-Shirt
“Knife Party” – Bonfire
“Zeds Dead” – Rudeboy
“Pretty Lights” – I Know the Truth
“Deorro” – Elevated

Personal Shout Outs!

I want to thank my personal trainer at Club Inhale/Exhale in Billerica, Mass. He helped me prepare to compete in my first fitness competition.

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Body Transformation: Justin Frechette Turned Adversity Into Advantage

You can find good information about the right diet and training all over the Internet. Bodybuilding.com alone is home to thousands of articles dedicated to nutrition and abdominal training. The biggest secret to achieving rock-solid abs is not so much in what you know about training and diet, but what you do about training and diet on a daily basis.

The difference between people with a six-pack and those without is a matter of long-term commitment and daily dedication to training and diet. If you’re not 100 percent dedicated to intense training that burns fat and builds muscle, along with a rock-solid nutrition plan, you’ll never see your abs. You need both parts of the equation.

I can’t make the commitment for you. That’s something you’ll have to figure out on your own. But I can help you with your training and nutrition. In this two-part series, I’ll guide you through short, intense, ab-training workouts that you can do with minimal equipment, and share some of my best diet tips!

I want to help you build a body you’re proud of!

Zuzka Light’s Six-Pack Secrets, Part One
Watch The Video – 5:57

All you need for this workout are a jump rope, an exercise mat, and medium-sized kettlebell. If you’re a woman and new to fitness, I suggest you start with an 18-pound kettlebell. If you are a strong woman, grab a 26-pound kettlebell. If you’re a beginner or average guy, start with a 35-pound kettlebell. If you’re a strong or advanced guy, use a 44-pound kettlebell.

This workout is only 15 minutes long, but it’s brutally intense. Have fun and try to push yourself way beyond your comfort zone!

Zuzka’s Six-Pack Secrets Workout

As many rounds as possible in 15 minutes of:

Goblet Squat
1 set of 20 reps
High Knee with Jump Rope
1 minute
Knee Hug to Jump Tuck
1 set of 20 reps
Russian Kettlebell Twist
1 set of 60 reps
Pushups
1 set of 3 reps
Russian Kettlebell Twist
1 set of 5 reps

Don’t stop until the 15 minutes is over. When you’ve completed 15 minutes, make sure to write down how many rounds and reps you achieved. The next time you do this workout, try to beat your score.

Six-Pack Nutrition Basics

In order to enjoy visible abs, you have to maintain a fairly low body fat percentage. A woman’s body fat percentage would have to be below 18 percent. For a man, abs typically appear at less than 10 percent.

I know these numbers seem pretty difficult to achieve, but the good news is that this type of lifestyle is easier than you think. I work out for less than an hour a week, I enjoy my food, and I maintain visible abs all year!

six-pack

Slice the Sugar

I suggest starting with the biggest and most basic nutritional change you can make: cut out all sugar from your diet and lower your overall carbohydrate intake. Sugar can be very addictive, so it’s going to take some time to train your body not to crave it.

I avoid sugar at all costs. It’s one thing that can ruin everything. It’s not good for your skin, your mood, or your abs. I don’t eat chocolate or ice cream. If I bake something, I don’t use sugar. I use agave or natural sugar substitute. Train your body not to crave sugar.

Cut out all sugary treats, honey, maple syrup, cereal, yogurt, low-fat dairy, bread, pasta, and fruit high on the glycemic index. Stick mostly to veggies, meat, poultry, fish, eggs, full-fat dairy, nuts and seeds, and fruits low on the glycemic index.

Keep the Good Carbs

There is nothing wrong with having a sweet potato, some quinoa, or a slice of whole grain bread, but I always make sure to earn those treats with a high-intensity workout. I try to eat these higher-carb foods within two hours of my workout. It helps me keep my body fat percentage low and my cravings satisfied.

cut the sugar

Cut out all sugary treats, honey, maple syrup, cereal, yogurt, low-fat dairy, bread, pasta, and fruit high on the glycemic index.

The trick is to create a plan that you can follow as a lifestyle. Build a nutrition plan with foods that you like to eat and that will keep you lean. Stay committed to this lifestyle and you can maintain permanently low body fat percentage!

Keep checking back for part two of my six-pack secrets series. I’ll give you more nutrition advice and another bodyweight workout that you can take with you anywhere! In the meantime, visit my website where you can find all of my workouts, recipes, and blog posts!

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As anyone who has ever tried to make use of academic research for the first time can attest, it’s not easy. For those who know where to look, however, there are indeed a handful of articles scattered across the dozens of sport science journals which are targeted at very practical issues. This column seeks out those gems and brings them into the open.

This month, we take a look at novel research examining how probiotics can help keep you training hard while everyone else is getting colds and flus, how the standard plank exercise can be made harder once you’ve mastered it, and how a bigger calorie deficit than the norm can help lean athletes see superior results.

1 How can we stop colds and flu from
disrupting our training?

Haywood, B., Black, K., Baker, D., Mcgarvey, J., Healey, P., & Brown, R. (2014). Probiotic supplementation reduces the duration and incidence of infections but not severity in elite rugby union players. Journal of Science and Medicine in Sport, 17(4), 356-60.

Ask any coach worth his or her salt, and they’ll tell you that consistency is the most important factor in determining whether you achieve your training goals. And while there are many things in life that can get in the way of hitting the gym consistently—work obligations, family commitments, and well-earned vacations—getting sick is without a doubt the most annoying.

Upper-respiratory infections and gastrointestinal infections are easily passed from one person to the next by physical contact or close proximity, and it’s well-known that hard-training athletes can be particularly susceptible to them. What can we do to reduce the risk of getting sick and stalling our training? The answer could lie in that complex community of bacteria and other critters which are collectively labeled “the human microbiome.”

What did the researchers do?

In this randomized controlled study, researchers from the University of Otango in New Zealand examined whether probiotic supplements could affect the number, duration, and severity of gastrointestinal and upper-respiratory infections in 30 elite union rugby players. Rugby players were ideal subjects for this type of study, as their high volume of heavy training and frequent physical contact with other players makes them particularly vulnerable to infections. The probiotics used were comprised of acid-resistant strains of bacteria—lactobacillus gasseri, bifidobacterium bifidum, and bifidobacterium longum—which the players took for four weeks.

The researchers found that significantly fewer of the athletes became sick when taking the probiotics (53 percent) than when taking a placebo (87 percent). The severity of the symptoms wasn’t any less in those who got ill, but the duration was reduced by a couple of days on average. So while the probiotics didn’t stop all of the athletes from getting ill, it certainly reduced the number dramatically. The researchers speculated this might be because beneficial changes in gut flora improved immune function.

What are the practical applications?

The truth is that research into probiotics is in its early stages. Some researchers claim they’re only useful for constipation and other “digestive health” markers, while others laud them for everything from athletic performance to mood enhancement. There’s a growing consensus that probiotics have the potential to support immune health. So when winter starts to rear its ugly head and sneezes begin echoing across the gym, give probiotics a thought.

2 Two Simple Changes Make A Superior Plank

Schoenfeld, B., Contreras, B., Tiryaki-Sonmez, G., Willardson, J., & Fontana, F. (2014). An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports Biomechanics.

Abdominal exercises are renowned for being difficult to progress. Once you can hold a standard plank or side plank for a minute or more, the options seem limited. A five-minute plank? There must be a better way. This is when many people begin adding dynamic components such as leg and arm movements, which can be effective, but let’s be honest; they’re not really planks per se.

This leads some lifters to neglect this type of direct abdominal training and hope that the muscles comprising the core get enough stimulus from being worked alongside the legs and back during deadlifts and squats. However, one new study indicates that the plank might not need to be abandoned; it just needs a couple of simple tweaks.

What did the researchers do?

Brad Schoenfeld and Bret Contreras staged a 30-second muscle activation showdown between several different plank variations. The contenders were:

a traditional plank with the elbows below the shoulders
a “long-lever” plank with the elbows below the nose
a traditional plank with posterior pelvic tilt, achieved by intensely contracting the glutes
a long-lever plank with posterior pelvic tilt

The researchers recruited 19 recreationally resistance-trained males, each of whom performed each plank variation for 30 seconds while measurements were taken of the erector spinae, upper rectus abdominis, lower abdominal stabilizers, and external obliques—in other words, a pretty good cross section of the entire core.

Guess what happened? They found that the simple act of moving the arms out resulted in significantly greater muscle activity across the board than the standard plank. When the glute clench was added to the long lever, activation skyrocketed, particularly in the obliques and stabilizers.

What are the practical applications?

Pretty simple: If your abdominal muscles need a new challenge, move those arms out and squeeze your glutes for all they’re worth. No matter the length you hold it for, it’ll teach you some new respect for this gym standby. Bret shows you how in this video:

The Long Lever Pelvic Tilt Plank
Watch The Video – 01:48

3 What calorie deficit is best for lean people to lose fat?

Huovinen, H., Hulmi, J., Isolehto, J., Kyröläinen, H., Puurtinen, H., Karila, T., … Mero, A. (2014). Body composition and power performance improved after weight reduction in male athletes without hampering hormonal balance. Journal of Strength and Conditioning Research. [Epub ahead of print]

Overweight people can often reduce calories quite markedly and lose weight mainly from fat mass. On the other hand, lean individuals are at much greater risk of losing muscle when dieting. A traditional rule of thumb for lean individuals is a small caloric deficit of around 500 kcal per day, aiming for a gradual loss of bodyweight of around 1 pound (0.5 kg) per week.

But do these small caloric deficits lead to optimal results in body composition, and benefit hormone levels and athletic performance? Recently, researchers at the University of Helsinki in Finland took aim at these questions.

Lean individuals are at much greater risk of losing muscle when dieting.

What did the researchers do?

Huovinen et al. compared the effects of high and low calorie deficits during a four-week, high-protein (~2.1 g per kg of bodyweight per day, or around 1 g per pound), low-to-moderate carbohydrate diet. For subjects, they recruited 15 lean, national and international male track and field athletes and randomly allocated them to either a group eating a high caloric deficit of less than 750 kcal per day, or a low deficit group of less than 300 kcal per day.

Fat mass decreased significantly only in the high deficit group, to the tune of around 3.7 pounds on average, as compared to less than half a pound in the low deficit group. Lean mass did not change significantly in either group, nor did the athletes’ levels of cortisol or testosterone. The high deficit group even saw some level of improved performance in their sports.

What are the practical applications?

This suggests that for lean individuals, a slightly higher caloric deficit may be better for fat loss than a lower caloric deficit. Just don’t cut those calories out of your protein intake. Keep that nice and high, to the tune of a gram per pound of body weight.

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At Bodybuilding.com, we like to think we know a little about transformations.

You hear it all the time and can see it all around you: Obesity is on the rise, bringing with it a host of unwelcome diseases and complications. Physical activity and healthy eating are becoming the exception, not the norm. We’re digging ourselves into a hole that has no precedent in human history, and where we go from here is frightening to imagine.

Is there an answer? There is, but it’s a hard one to swallow. America—and increasingly, the rest of the world—needs more than a dietary silver bullet. It needs more than just exercise. It needs a transformation.

Bill Phillips & Ryan DeLuca
Watch The Video – 05:44

At Bodybuilding.com, we like to think we know a little about transformations: what makes them work, and—just as important—what makes them last. Thousands of our readers and customers have successfully changed the way they live, and we relish the opportunity to profile them daily on our site.

Bill Phillips knows about transformation, too. The author of “Body for Life” and originator of its namesake challenge has helped countless people change their lives over the last 20-plus years.

Along the way, he also helped to inspire a young Ryan DeLuca, Bodybuilding.com’s founder and CEO.

It was only natural, then, that the two should one day meet up and compare notes about their shared passion for self-improvement. Late last year at our headquarters, they did just that.

Meet the Titans

Ryan DeLuca

Vision

“We have this big opportunity, and I believe we can do it by changing lives—and become the best tool for fitness success that’s ever been created.”

Breakthrough moment

“In the beginning, it was all about bodybuilding and competition. Then we started to talk to our users, and we realized that they didn’t want to compete. They didn’t really want to become a professional bodybuilder. But they wanted to learn, and they wanted to transform.”

Business philosophy

“Do something that you’re passionate about. If you start a business to make money, you won’t. If you start a business to create something that has value to other people, magically the money starts to come in.”

Bill Phillips

Vision

“My passion was making the esoteric knowledge of bodybuilding exoteric, taking it out of the inner circle, and making it available to other people.”

Breakthrough moment

“I was writing a muscle magazine and writing booklets, and you’re writing as if your market is the big bodybuilders and the guys who are competing. I went to a bodybuilding contest, and the guys and gals who were watching the show … I saw that whether they get onstage or not, they wanted to do that. So I turned around and started to talk to them.”

Business philosophy

“You’ve got to be passionate about something, and to be resilient, because you’re going to fail a lot in business. You have to be resilient and passionate, because money won’t get you there.”

Stay tuned to Bodybuilding.com for more inspirational and instructional content with Bill Phillips in the coming months!

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We 'Mirin Vol 84: 20 Ripped College Students

It’s no huge surprise that Jeremy Guarino won the first Buffalo Ninja Warrior contest in July. The Amherst gym owner is certified to teach yoga, CrossFit and personal training, and served four years in the Marine Corps Special Forces.

More surprising is the wide collection of fellow enthusiasts in Western New York who have locked on to one of the nation’s newest fitness trends: obstacle course training.

The “American Ninja Warrior” program, which this week completed its sixth season on NBC, stokes the fire for those interested in this brand of fitness training, a mashup of several styles that focuses on functional body weight-resistance exercises that test balance, strength and stamina, agility, coordination and determination.

“You can’t have weaknesses,” said Patrick Hall, owner of a new downtown gym, Hybrid Fitness, that has become the first in the region to go all-in on the format.

Gym members include a former commercial airline pilot, a mental health counselor, an advertising company owner and a freelance writer. Hall is a veteran personal trainer and his wife, Julie, a mortgage loan officer who helps her husband keep his free-flowing obstacle ideas a bit more grounded – for members of all ages and abilities.

“We scale things” for beginner, intermediate and advance levels, said Hall, 37, who has appeared on the television show twice and been nicknamed the “Buffalo Spider Man,” because of his roots, his climbing prowess, and the tattoo on his left forearm.

Hybrid Gym, at 475 Ellicott St., tucked in the back of the Ellicott Commons, replaced Hall’s previous gym, 716 Fitness, on Delaware Avenue, which focused on weight training, muscle isolation workouts and old-style calisthenics. Once the obstacles were brought in, it became clear a move was in order.

“We were literally hitting our heads on the ceiling,” he said.

The new gym opened in March. Seven ropes, five Olympic gymnastics rings, five overhead bars, a pair of nunchucks and a spider web-style rope system hang over a gymnastics spring floor. Alongside it, Hall has sprinkled a collection of ramps and free weights, kettlebells and weighted balls, and PVC pipes of different widths and lengths. The words of the gym motto – Move Free – are painted over a mirror on one of the walls.

Guarino, 27, embodies the obstacle model. Strong, flexible and sinewy, his Build a Machine Fitness center on Niagara Falls Boulevard offers a mix of training styles that includes interval, circuit, Olympic weightlifting, small gymnastics, parkour and yoga. He excels on the “Salmon Ladder,” an obstacle that for many “American Ninja Warriors” contestants is the most challenging of them all.

Such balanced fitness is key to avoiding elimination during competitions, Hall said.

“You can’t have weakness because American Ninja courses expose weakness. You’ll see the guys who are very well built, bigger, go out on the balance exercises. The guys who are light run through the balance drills well but have a hard time with some of the strength stuff.”

Guarino isn’t alone when it comes to the thrill of the obstacle pursuit. Here’s a look at others who have started to master some of the obstacles at Hall’s gym:

1. Warped Wall Dave Kozak, 67, of Buffalo, a retired U.S. Air Force and Continental Airlines pilot, can take a running start and bound up a curved, 12-foot-high wall, gathering himself at the top. His children, who live in Colorado, interested him three years ago in a Spartan race – a 5-mile run pockmarked with 30 obstacles – and now he’s hooked. He plans to participate in a 13-mile Beast run in the coming weeks before he has his right hip replaced. As a pilot, good fitness was required to keep his military and commercial licenses. Over the years, he’s done weightlifting, biking, rope work and bodybuilding. “This might be my favorite,” said Kozak, who also is a member at LA Fitness.

2. Cliff Hanger Kevin Karn, 35, who owns a home-based advertising business in North Buffalo, is an avid rock climber who can bound from a small trampoline onto a wall covered with four angled 2-by-4s, climb his way to the top and then climb, by his fingertips, along a box-shaped wall about a dozen feet off the ground.

3. The Quad Steps In this staple of the television contest, four ramps are set diagonally across from each other at 6 feet, 2 inches apart, and the contestant must bound along all four without touching the ground. Karn worked to perfect this obstacle and is among several members at Hybrid Fitness who hope to compete in the televised competition.

4. Salmon Ladder Two sets of five posts – set at 35-degree angles and 4 feet apart, and climbing one foot at a time, pose what many competitors see as the most challenging obstacle in the gym. Competitors must take a broomstick-sized pole to climb the ladder, without taking their hands off the pole. “A lot of contestants fail on the ‘American Ninja Warriors’ show with the Salmon Ladder,” Hall said. “This often comes after several other obstacles, when your body is worn out.”

5. Cat Burglar A 10-foot-long PVC pipe, 3 inches in diameter, is perched along a stripped down power cage that’s topped with steel monkey bars. Christian Fisher, 42, of Niagara Falls, a freelance writer who specializes in self-help magazine articles and books, looks like a cat on this obstacle. You must climb the pipe, which can twist while you’re on it, then climb the monkey bars upside-down without touching the sides of the power cage, or a cargo net that dangles beneath the bars. “My focus in my writing is on mental fitness and personal growth. I wanted to take on a physical challenge,” said Fisher, who also trains using cardio, P90X and yoga.

6. Tarzan Traverse Alicia Moonan, 33, who owns a counseling business in Hamburg, has found obstacle training to help stay fit. She can make her way across six knotted ropes of varying lengths, set apart at varying distances.

7. Floating Bars Jessie Guilmette, 34, of Cheektowaga, is a Hybrid personal trainer and professional wrestler – with the ring name Pepper Parks – whose Empire State Wrestling matches appear regularly on cable and pay per view across parts of the Northeast. He’s also gone pro when it comes to swinging across five “floating bars” suspended 9 feet from the gym ceiling at varying heights, 3 to 4 feet apart. The bars can spin when they are grabbed, making the moves forward more challenging.

8. Forest of Rings Five Olympic rings hang at slightly varying heights about 9 feet off the gymnastics floor. They are spaced, randomly, 2 to 5 feet apart. Christina Mayer, 22, of Cheektowaga, a Hybrid personal trainer and group fitness instructor, can swing across them in less than 30 seconds. “The distance varies intentionally,” Hall said, “so you can’t get used to the swing.”

9. Jumping Spider Steffanie Rydzik, 23, of North Buffalo, working on her MBA and master’s degree in public health at the University at Buffalo, can bound over a large truck tire and personal-size trampoline, catch herself between two walls, slightly more than 4 feet apart, and then scurry up a 10-foot wall using her hands and feet.

10. Stone Swing Julie Hall, 34, swings on a rope and is required to land atop a 10-pound, circular free weight sitting atop a wide, wobbly piece of PVC pipe. This move requires strength, agility and good balance.

11. Spool Walking Patrick Hall recently called an electrical company looking to find out if they had large wire spools they no longer needed. When he asked if he could buy one, and told the company why, he was given a spool compliments of the owner, a fellow “American Ninja Warrior” fan. Contestants in the Buffalo Ninja Warrior competition will need to walk on the spool for 15 feet without falling off.

12. Ledge Crawl Hall has hammered two 2-by-4s together side-by-side, tipped to concrete blocks vertically and positioned the wood through the blocks to craft a beam 14 feet long. Laura Dennis-Guilmette, 28, Jessie’s wife and fellow wrestler, can ramble across the unsteady beam without falling.

If these obstacles weren’t hard enough on their own, Ninja contests combine up to 10 of them into routines called stages. In six seasons, no contestant has claimed the “ultimate victory” title of American Ninja Warrior because nobody has made it into the fourth and final stage: a 75-foot rope climb that must be accomplished within 45 seconds.

This is why Luc Gosselin, associate professor in the University at Buffalo Department of Exercise and Nutrition Sciences, who oversees an Exercise Is Medicine program at the school, recommends those starting obstacle training start slowly, particularly if they’re sedentary, and check with their doctor if they have any healthy concerns.

“We tell our clients when they start here, ‘Start easy and see how you feel at the end of the workout, the next day and the day after,’ ” Gosselin said. “If you feel fine, then you can add some intensity to your workout.”

email: refresh@buffnews.com

Link –

Buffalo gym is first in region to offer obstacle course training

More surprising is the wide collection of fellow enthusiasts in Western New York who have locked on to one of the nation’s newest fitness trends: obstacle course training.

“You can’t have weaknesses,” said Patrick Hall, owner of a new downtown gym, Hybrid Fitness, that has become the first in the region to go all-in on the format.

“We were literally hitting our heads on the ceiling,” he said.

Such balanced fitness is key to avoiding elimination during competitions, Hall said.

Guarino isn’t alone when it comes to the thrill of the obstacle pursuit. Here’s a look at others who have started to master some of the obstacles at Hall’s gym:

email: refresh@buffnews.com

Continue at source –

Attacking your workout like a ninja warrior

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Today’s full-body workout is going to hit your lower body a little harder than previous days on the AMP program. We turn up the heat with sumo deadlifts and split squats. I want you to feel the reps and enjoy the challenge. Your legs can handle it, I promise.

The first movement of today’s workout is the sumo deadlift, which involves a wider stance and is easier on the lower back than the conventional deadlift. Still, you want to focus on driving the hips forward and keeping the bar close to your body as the weight comes up. Some folks find the sumo position to be more comfortable than a regular stance. Even if you prefer a regular stance, it’s always helpful for your performance to make your body do new things.

Both the half-kneeling cable row and rear-foot-elevated split squat are designed to challenge your core and stability. If you’ve never done either, it’s best to go with a slightly lower weight and then build up as you get better at the movements.

Sumo Deadlift
4 sets of 8 reps, 60 seconds rest between sets
Half- Kneeling Cable Row
4 sets of 8 reps, 60 seconds rest between sets
Rear-Foot-Elevated Split Squat
4 sets of 8 reps, 60 seconds rest between sets
Dumbbell One-Arm Shoulder Press
4 sets of 8 reps, 60 seconds rest between sets
Barbell Curl
4 sets of 8 reps, 60 seconds rest between sets

Back | Main | Next

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