Etiket: Tips and Tricks

  • How to Build Strength with Your Yoga Practice

    While most yoga studios these days are more concerned with physical exercise than philosophy, historically yoga has been about both. If you want to truly embrace the yogic lifestyle, you have to get in touch with the philosophical side. Meditation can help.

    The yogic system itself includes many meditations, such as Trataka (Still Gazing), chakra meditations, mantras, and sound meditations (Nada Yoga). Not only do these meditation techniques help train the mind, they also prepare the mind-body for more advanced stages of yoga. After all, it’s hard to truly experience Pungu Mayurasana (Wounded Peacock Posture) while you’re worrying about that business meeting.

    What Does Periodizing Nutrition Even Mean?

    In bro-terms it’s organizing what you eat around the type of training you do to get the best results. You can’t maximize both strength and hypertrophy at the same time very well, nor can you do either of these things whilst dieting down to single-digit body fat at the same time. The central idea of Nutritional Periodization is to match what you eat/how much you eat/specific macro ratios to the goal of your training block.

    Developing Your Very Own Periodized Nutrition Plan

    What happens if your “just eating right” doesn’t support the hypertrophic goals you have and training in a hard volume block doesn’t result in the desired muscle gain?What happens if “just eating right” doesn’t support the maintenance of lean muscle tissue during a deficit?

    What happens if “just eating right” isn’t a sufficient amount of carbohydrates to offset perceived exertion during exercise leading you to feel like you’re the weakest dude in any gym that ever gymed? You put a limit on how much progress you’ll make. Let’s not do that…

    Training and Nutrition Periodization

    When training load increases, guess what else should increase? If you said “calories, carbs and my biceps” you guessed right! Periods of high volume massing just need higher total calories and higher amounts of carbohydrates.

    If we don’t periodize calories and carbohydrates to energy demands of our training, then very bad, super non-awesome stuff happens like overtraining, injuries and worst of all, you can’t fill out your Gymshark stringer Vest.

    Choosing how to sequence your very own periodized nutrition plan is going to depend on where you’re currently at. If you’re looking to pack on some size, then maybe string a few massing cycles together – with the appropriate maintenance blocks obviously, and see how you grow. 

    Ultimately you’ve got to decide what you want to achieve and then periodize your nutrition to match the goals of your training blocks. Now, go get strong, jacked and shredded.

    Bringing It All Together

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • 5 Ways Meditation Makes Us Better at Yoga

    As spiritual health practices that have both found popularity in the West over the past 50 years, we tend to lump yoga and meditation together. Whenever we read of one, the other usually isn’t far behind. And when we’re shopping for yoga pants it’s no surprise to see a meditation mala in the vicinity.

    Yet despite the obvious correlation between yoga and meditation, there are still countless people who do one or the other and not both.

    Fortunately there’s a groovy nutrition concept that allows us to maximize training adaptations over time so we can indeed get massiver, stronger-er and more shredded.

    What Does Periodizing Nutrition Even Mean?

    In bro-terms it’s organizing what you eat around the type of training you do to get the best results. You can’t maximize both strength and hypertrophy at the same time very well, nor can you do either of these things whilst dieting down to single-digit body fat at the same time. The central idea of Nutritional Periodization is to match what you eat/how much you eat/specific macro ratios to the goal of your training block.

    Developing Your Very Own Periodized Nutrition Plan

    What happens if your “just eating right” doesn’t support the hypertrophic goals you have and training in a hard volume block doesn’t result in the desired muscle gain?What happens if “just eating right” doesn’t support the maintenance of lean muscle tissue during a deficit?

    What happens if “just eating right” isn’t a sufficient amount of carbohydrates to offset perceived exertion during exercise leading you to feel like you’re the weakest dude in any gym that ever gymed? You put a limit on how much progress you’ll make. Let’s not do that…

    Training and Nutrition Periodization

    When training load increases, guess what else should increase? If you said “calories, carbs and my biceps” you guessed right! Periods of high volume massing just need higher total calories and higher amounts of carbohydrates.

    If we don’t periodize calories and carbohydrates to energy demands of our training, then very bad, super non-awesome stuff happens like overtraining, injuries and worst of all, you can’t fill out your Gymshark stringer Vest.

    Choosing how to sequence your very own periodized nutrition plan is going to depend on where you’re currently at. If you’re looking to pack on some size, then maybe string a few massing cycles together – with the appropriate maintenance blocks obviously, and see how you grow. 

    Ultimately you’ve got to decide what you want to achieve and then periodize your nutrition to match the goals of your training blocks. Now, go get strong, jacked and shredded.

    Bringing It All Together

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • 4 things to consider when working with postpartum women

    Hell, one of the most baller programs out there (and one I reference often myself) – Meghan Callaway’s Ultimate Pull-Up Program (ahem, it’s its 3-year anniversary this week and it’s on sale for 50% OFF the regular price hint, hint, nudge, nudge) – incorporates a bevy of eccentric only pull-ups…I mean, it’s well established that the eccentric (or lowering) portion of any exercise is generally where a trainee is strongest, can handle the most load, and, potentially, leads to the most muscle growth.

    Most people will train their pull-up once, maybe twice per week

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    All this week you can purchase Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know and this program is without hesitation THE “go-t0” program if you’re looking to take your pull-up game to the next level.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Building strong women starts with you, coach

    Building strong women starts with you, coach

    No one cares how many wins you have, state cup championship trophies you’ve stacked, Twitter followers you’ve acquired, D1 players you sent to college, national coaching licenses you’ve gotten, and acronyms you laid out like the alphabet behind your name. What young female athletes need is coaching. I’ve been telling you for years that this encompasses more than the x’s and o’s, the tactics and the formations, the wins and the rankings, the strength and conditioning, and the ACL reduction training.

    If you are a coach to female athletes, you need to be walking the walk right now

    You can mention things like working on core stability to handle high forces in contact sports, the ability to pump the brakes for better deceleration and rapid change of direction, or building powerful hamstrings and gluteals for speed production. Let me say this: it’s a blessing to be a coach to female athletes – to be able to inspire the next generation of girls.

    How well do you know your female athletes?

    Do you know how their grades are in school? Do you know what other talents they have? Do you know if they have siblings? Do you know if they had a solo at the band concert? Do you know if they are president of the student government at school? Do you know if they love baking? Do you know if they have good or bad sleep habits?

    Whether this is on the pitch, in the weight room, or outside of sports, are you amplifying their talents? Let alone, are you encouraging them to dig out the gems inside of them and believe in themselves?

    You have the opportunity to empower

    Because if so, the last thing you want to say out loud is “girls do whatever you say!” which implies you’re creating doormats who don’t stand up for themselves, who don’t set boundaries, and who say “yes” to everything.

    As these girls blossom into professional women, it’s critically important they know to stand up for themselves in the work place, and be confident in their crafts.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Stop focusing on eccentrics and do this instead

    Hell, one of the most baller programs out there (and one I reference often myself) – Meghan Callaway’s Ultimate Pull-Up Program (ahem, it’s its 3-year anniversary this week and it’s on sale for 50% OFF the regular price hint, hint, nudge, nudge) – incorporates a bevy of eccentric only pull-ups…I mean, it’s well established that the eccentric (or lowering) portion of any exercise is generally where a trainee is strongest, can handle the most load, and, potentially, leads to the most muscle growth.

    Most people will train their pull-up once, maybe twice per week

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    All this week you can purchase Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know and this program is without hesitation THE “go-t0” program if you’re looking to take your pull-up game to the next level.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.