Modified way to do an ab rollout for those who don't have a ab wheel ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-YkXhMV_HbJM.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-PG38Slk7R1o.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-zPJlgA8VkNw.html
Fancy gadgets won't help you. Fitness is a human issue involving psychological variables (pain/reward) that your monitor can't measure. pando.com/2013/09/05/why-quantified-self-is-bullshit/
Stop using the word "Mistake" but use "misstep" to improve your fitness skills vitals.lifehacker.com/stop-focusing-on-your-mistakes-for-better-fitness-succe-1683397239
5 qualities a diet must have to work for you www.menshealth.com/weight-loss/lean-muscle-diet the new nutrition secret! www.huffingtonpost.com/adam-bornstein/the-new-nutrition-secret_b_6255790.html Binge eating, how to stop it dicktalens.com/how-to-squash-binge-eating-in-its-tracks/ before you start making your healthy meals for health or weight loss reasons, understand this to make your effort a sustainable one. Clean eating and beliefs ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-KzXPw7uFLt0.html#t=250 gluten insensitivity isn't real www.buzzworthy.com/science-proves-gluten-sensitivity-isnt-real-people-are-just-whiners/ detox, organic, and a few new fads www.bboyscience.com/nutrition-skepticism/ ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-fhBKtjDtTVk.html your problem with sugar IS the problem with sugar www.fitnessbaddies.com/your-problem-with-sugar-is-the-problem-with-sugar/ fun with fiber www.marksdailyapple.com/fiber/#axzz36kLhT54z Detox Delusion sciencebasedpharmacy.wordpress.com/2013/01/04/the-detox-delusion/ Saturated Fat, Cholesterol, and the Heart Disease Hypothesis/Scam: Big Fat Fiasco ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-exi7O1li_wA.html&feature=plcp I Have High Cholesterol and I Don't Care vimeo.com/12515512 vimeo.com/12515546 chriskresser.com/the-diet-heart-myth-cholesterol-and-saturated-fat-are-not-the-enemy Facts of fiction? You must drink 8 glass of water daily psychcentral.com/blog/archives/2010/12/08/the-myth-behind-drinking-8-glasses-of-water-a-day/ Is Sugar Toxic? ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-BMc0_s-M08I.html Diet soda better than regular high sugar soda: a closer look at Artificial Sweeteners www.jyfitness.blogspot.com/2011/02/artificial-sweeteners.html www.ncbi.nlm.nih.gov/pubmed/24944060 substitute sugar and appetite maxcondition.com/news.php?item.86 Paleo Diet Explained and Debunked athlete.io/2138/paleo-deconstructed-part-1-a-pig-with-lipstick/ ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-rH8rkDEcnHQ.html
fasted training boost muscle growth and endurance www.leangains.com/2010/05/early-morning-fasted-training.html www.leangains.com/2009/12/fasted-training-boosts-muscle-growth.html www.leangains.com/2010/05/fasted-training-boosts-endurance-and.html better glucose with lower meal frequency www.leangains.com/2011/01/better-blood-glucose-with-lower-meal.html IIFYM ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VCCDTJYUWsg.html
weight watchers doesn't work long term www.myfitnesspal.com/topics/show/298764-why-weight-watchers-doesn-t-work-5-reasons This is my last cheat I swear itsvmfitness.blogspot.com/2013/07/my-last-cheat-i-swear-approach.html
try not to be ignorant tynan.com/ignorant Limitations of science psychcentral.com/blog/archives/2011/03/08/the-limitations-of-science/ Vaccine : Dear parents, you are being lied to. | I Fucking Love Science www.iflscience.com/health-and-medicine/dear-parents-you-are-being-lied ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-o65l1YAVaYc.html Work smarter, not harder. Working hard is an given www.fitnessbaddies.com/the-ideal-threesome-and-how-to-get-it-interview-with-a-jacked-dude/ when ppl say they've done their research jyfitness.blogspot.com/2013/01/when-people-say-theyve-done-their.html www.bodyrecomposition.com/research-review/guest-blog-article-by-alan-aragon.html Studies are conflicting so I don’t believe in scientific studies www.exercisebiology.com/index.php/site/articles/studies_are_conflicting_so_i_dont_believe_in_scientific_studies/ new logical fallacies skeptoid.com/episodes/4217 why ppl stay fat and the industry is broken dicktalens.com/why-the-fitness-industry-is-broken/
trust me, your metabolism is not damaged, you're just not honest www.bodyrecomposition.com/fat-loss/permanent-metabolic-damage-qa.html/ you fat? your gene has little to do with it. stop blaming your parents wholehealthsource.blogspot.com/2010/10/obesity-and-brain.html
Flexible and strict dieting, pros and cons www.bodyrecomposition.com/fat-loss/flexible-versus-rigid-dieting.html/ ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-luHy0mWgScU.html Your metabolism is fine www.fitmole.org/8-ridiculous-myths-everyone-believes-about-their-metabolism/ bretcontreras.com/not-seeing-results/ you are not that different. www.bodyrecomposition.com/fat-loss/you-are-not-different.html
soreness and fatigue is not the goal bretcontreras.com/addicted-to-fatigue/ The math of recovery www.myosynthesis.com/math-recovery-excerpt Training Volume, More is More gregnuckols.com/2014/11/29/more-is-more/ Hypertrophy www.t-nation.com/free_online_article/most_recent/the_hypertrophy_specialist
lift weights to lose weight experiencelife.com/article/lift-to-lose-weight/ Another dumb reason NOT to strength train bretcontreras.com/definitely-avoid-movement/ Movements is the best stretch and massage to your joint and muscle. www.painscience.com/articles/mobilizing.php get strong first www.jtsstrength.com/articles/2014/03/25/get-strong-first-goals-depend/ tonygentilcore.com/2013/08/the-tabata-delusion/ don't worship pain and soreness greatist.com/connect/militarization-fitness Your Personal Records (PR) bretcontreras.com/personal-world-records-thing-matter/ stretching don't work www.t-nation.com/free_online_article/most_recent/stretching_doesnt_work
importance of movements instead of stretching for recovery and mobility www.painscience.com/articles/mobilizing.php Ben Bruno Favorite Exercises muscle by muscle www.t-nation.com/free_online_article/most_recent/my_favorite_exercises_muscle_by_muscle train for performance, even if your goal is physique based www.bodybuilding.com/fun/figure-athlete-to-powerlifter-my-first-powerlifting-meet.html How did you Pull that much! fitjerk.com/deadlift-mastery-part1/ Best glutes, calf, and leg exercises www.musclechemistry.com/upload/musclechemistry-discussion/51279-inside-muscles-best-leg-glute-calf-exercises.html smolov squat routine www.seriouspowerlifting.com/3615/articles/smolov-squat-routine Yoga and Pilate Fad thefitcast.com/yoga-this-and-pilates-that Foam Roll Like a Pro greatist.com/fitness/foam-rolling-infographic/# How To Work The Lagging Body Parts www.jcdfitness.com/2012/09/block-training-for-lagging-body-parts/
Muscular Gains Begin When You "Plateau", the illusion of progress, neural vs skeletal development www.t-nation.com/training/biggest-training-lie not seeing results? bretcontreras.com/not-seeing-results/ Maximal Muscle Growth bretcontreras.com/training-for-maximum-muscle-growth-explained/ Whoosh Effect www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html Cellulites breakingmuscle.com/womens-fitness/the-dirty-little-secret-of-the-female-athlete-cellulite Long Lean muscle bretcontreras.com/long-lean-muscles-oh-irony/ Isolated "core" workouts are useless www.guardian.co.uk/lifeandstyle/2008/feb/05/healthandwellbeing.features111/print spot fat reduction myth breakingmuscle.com/strength-conditioning/spot-reduction-one-final-attempt-to-kill-the-myth
Arms add on ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-kCzwcMR-lJE.html Legs Add On ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-coISGjdlL9I.html Mind and Muscle Connection www.t-nation.com/training/mind-muscle-connection-fact-or-bs 10 reasons why bodybuilders are bigger than powerlifters www.t-nation.com/training/why-bodybuilders-are-more-jacked-than-powerlifters Lower body workout for women www.t-nation.com/training/flat-butt-fix
Motivation is overrated www.muscleforlife.com/why-motivation/ starting on monday is doom to fail www.girlsgonestrong.com/why-comply-or-die-doesnt-work-for-fat-loss/
ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bRevyyFM82w.html so far we know it's total volume that matters most, rep range and TUT during rep/set matters less although it plays a role in how total volume is accumulated. However, total time will be spent in the gym more if you do extreme low rep (due to higher rest period like powerlifters) or extreme high rep (20+) like most bootcamps and bros that only do isolation movements (needing lots of exercises, sets, reps to accumulate volume). keep in mind that for bb to get even bigger, they need even more volume as well to elicit growth, which means if they hold "time in the gym" constant, they will need to get stronger as well, which is why some bodybuilders also do lower rep HIT stuff too. esp off season if you're a busy mom who don't like spending all day lifting, i'd recommend a lowered rep range of 8-15 so you get the best out of both world. getting stronger and looking better, faster. Meaning, failing a set using load near 8-15 rep. When i said "lowered", i mean lower than what's commonly seen in commercial gyms and bootcamps who think they're "strength training". but if lifting is fun for you, have all the time in the world, or that you have a strength/performance goal in mind, i recommend lower than 8 and train like an athlete. or heck, do both the studies isn't done on ppl dieting and we know the more rep with short rest you do (glycogen depleting) the more you tend to eat due to hunger. Unless it's off season, most ppl we deal with in the industry are trying to eat less, so I rather stick with lower rep higher intensity to prevent hunger. If you're in a surplus, then do what you want with them.
if you can't do a pull up yet and don't have access to machine with assistance or bands/tubes to help you. do Inverted rows Inverted Row Variations and Progression articles.elitefts.com/training-articles/five-fun-inverted-row-variations/ articles.elitefts.com/training-articles/five-awesome-inverted-row-variations-part-2/ articles.elitefts.com/training-articles/awesome-inverted-row-progressions-part-3/
"All Natural Mythology- Argumentum ad Naturam is a claim that something is better because it is natural or bad because it is unnatural. There is a widespread belief that natural substances are inherently superior to synthetic substances in regards to efficacy and safety in matters related to human health (Topliss et al., 2002). The characteristics of natural and synthetic substances within these categories show a similar range of favorable and unfavorable characteristics. The molecular structure and dose determine the effect of substances on human health, not whether they are of natural or synthetic origin." Jamie Hale
Use this combo as a warm up or finisher with 70% of your push press max load. Do a total of 3 sets with less than 1min rest between sets. If use as part of the workout instead of warm up or finisher, reduce it to 2 rounds (8 reps total) or single rounds (4reps) per set instead of 3. Use your push press 90-95% 1RM. and do total of 3-5 sets with at least 1 min rest between sets. If you like this video and want more like it regularly, subscribe to my youtube channel
