Insanity Max 30 : êtes-vous prêt pour un nouveau défi ?

Insanity Max 30 : êtes-vous prêt pour un nouveau défi ?

Après quelques mois d'absence sur ce blog justifiés par une ptite princesse qui grandissait en moi et le rush des premières semaines qui ont suivi sa naissance, et après avoir eu le feu vert de la sage-femme pour la reprise, me voilà de retour, pleine de motivation, prête à reprendre le sport après plus d'un an d'arrêt !! 

....Ca va faire mal :-D !!

Les dégâts :

- un ventre tout flasque à cause de la grossesse

- une bonne dizaine de kilos en trop si ce n'est plus

- et des jolis petits amas de graisse disséminés un peu partout entre les hanches, les fesses, les cuisses, la poitrine (mon chéri est content, moi beaucoup moins !!), les bras...

Bref je ne sais pas s'il reste une zone sans gras sur moi ^^(mes doigts de pied peut-être ? mes oreilles?)

Objectifs : 

- rentrer dans mes pantalons d'avant-grossesse...! Et oui 3 mois après mon accouchement, je commence à peine à manger un peu mieux (pendant les premières semaines, le critère de choix d'un bon repas était qu'il fallait que ce soit prêt en 5min et englouti en autant de temps), et à part mes pantalons de grossesse et mes vieux joggings, je ne rentre dans aucun de mes jeans...

- perdre au moins une taille de soutien gorge !  Je sais que je ne retrouverai pas ma taille de soutien gorge de suite, mais là 105E c'est juste plus possible DU TOUT. (Merci de ne pas me balancer à mon chéri par contre, de mon côté je lui dirai que "oh vraiment c'est trop injuste de perdre de la graisse au niveau de la poitrine!")

Plan d'attaque : 

- Alimentation : je vais faire ce qui a toujours marché pour moi : les baby steps :) ! Autrement dit, on y va doucement , je me lance pas direct dans un régime draconien ou un virage à 180° au niveau de mes habitudes alimentaires.

Je commence par changer un seul repas par jour, les changements seront peut être moins rapides mais au moins je sais que j'ai plus de chances de tenir sur la durée si je ne suis pas frustrée.

Je m'attaquerai donc au petit déj, avec un shake protéiné et un thé vert, pour remplacer mes habituelles 6 tartines de beurre- nutella (Non c'est pas une blague et oui j'ai un poil déconné ^^vous comprenez un peu mieux pourquoi je rentre pas encore dans mes pantalons d'avant grossesse..^^)

Si vous ne savez pas par où commencer au niveau de l'alimentation, je vous redirige vers mon Challenge Nutrition :)

- Sport : J'aurais pu recommencer soft. 

Un programme comme Rockin Body (sauf que j'aime pas danser) ou comme Piyo, qui donne apparemment de supers résultats (le mélange du yoga et du pilates de ce programme fait de jolis muscles fins et longs, exactement ce qu'on recherche !!). 

Moui. 

Mais non. 

Moi ce que j'aime, c'est me défoncer, tout donner. 

C'est faire 30min en ayant l'impression d'avoir bouclé un triathlon. 

C'est être trempée de la tête aux pieds à la fin de ma séance. 

C'est gémir pendant 2 jours à cause des courbatures quand s'asseoir sur la cuvette des wc devient le défi de ma journée. 

C'est mourir au bout de 5min de workout en me disant merde j'ai même pas fini l'échauffement. 

Parce que je sais que c'est ce qui me booste, que c'est ce qui me donne une énergie incroyable, et que c'est ce qui me donne des résultats rapidement aussi :) !!

Donc pour ma reprise j'ai choisi....Insanity Max 30 !!!

Le nouveau programme Beachbody de Shaun T, un programme qui a l'air d'être encore plus fou qu'Insanity, puisque le but est de vous faire "max out", c'est à dire "arriver au bout de vos limites"...!!

Toi qui a fait Insanity... toi qui après avoir fait la "Recovery Week" a attrapé un dictionnaire en te disant que sûrement Recovery ne voulait pas dire la même chose en américain vu les séances de malade de cette semaine-là ... Toi, quand Shaun T te dit que son objectif est de te faire "max out", qui as juste envie de prendre tes jambes à ton cou... Puis bin non tu restes, parce que comme moi tu es d'une curiosité masochiste qui te pousse à essayer quand même :-D 

Voilà ce que j'ai choisi pour ma reprise :-D

Et pour ca il a choisi un nouveau format avec plein de nouveaux exercices inédits, des séances plus courtes (30min) donc beaucoup plus intenses, ET, détail non négligeable pour moi qui reprend après plus d'un an d'arrêt : qui comporte une version light !! Pour les personnes qui reprennent le sport, qui ont des problèmes de genoux, ou de dos.... Il y a une version sans saut dans chacune des vidéos :) !!

Je vous présenterai le programme plus en détail dans un article à venir très prochainement :) ! 

En attendant je file faire ma séance du jour, motivée par le défi de Shaun T, et reboostée de vous retrouver enfin :) !!

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Gennady Golovkin Vs Daniel Jacobs 18th March 2017

Daniel Jacobs: I won Fight against GGG by Two Rounds

Daniel Jacobs prevailing on Saturday in taking bound together middleweight champion Gennady “GGG” Golovkin the separation in a 12-round battle surprisingly, and he likely won over fans while displaying his heart and capacity to box.

gennnady golovkin vs daniel jacobs

The main thing Jacobs didn’t win was the real fight in the ring.

Golovkin (37-0, 33 KOs) made the eighteenth barrier of his middleweight title yet observed his 23-battle back to back knockout streak arrive at an end as Jacobs satisfied his charging as the most troublesome trial of GGG’s vocation.

At last, Golovkin held tight to guarantee a consistent choice (115-112, 115-112, 114-113) at Madison Square Garden in New York.

“I think I won the fight, and I think these fans bolster me on that choice,” Jacobs said. “… I thought I won by two rounds, least. … I felt like I was ahead on the cards, and I had an inclination that I expected to win the last round just to sort of take care of business.”

He proceeded with: “This is boxing. Clearly he’s a greater draw than me, and they need to make that super matchup with him and Canelo [Alvarez], so Daniel Jacobs presumably got X’d out. … I won this battle.”

Golovkin, 34, outlanded Jacobs 231 to 175, as indicated by CompuBox. In any case, it was Jacobs (32-2, 29 KOs) who landed more power shots, 144 to 126.

“I regard Daniel, and he made a decent showing with regards to and clean employment,” Golovkin said. “Regard to my group and every one of the general population that bolster me. Daniel is my most loved contender – spotless, great, quality, great warrior.”

Jacobs, 30, the cancer survivor to win a world title, got up off the canvas in Round 4 after Golovkin handled a couple of clean flush right hands along the ropes.

“After the knockdown, I revealed to him he would need to slaughter me [to thump me out],” Jacobs said. “When I got up, I thought, ‘This is all he has? I got go down and I thought I won the battle.'”

Not exclusively did Jacobs in a split second recapture his legs after the knockdown, he continually changed his assault by changing to southpaw, which on occasion took away Golovkin’s hit and constrained him to think.

Jacobs, whose certainty kept on developing in the center rounds, battled with an awful streak now and again, incorporating driving with his lower arm and hitting both on the break and after the chime. He additionally earned the regard of Golovkin, seemingly the game’s most dreaded puncher, by standing and exchanging now and again within.

“There were ordinarily amid the battle I went toe-to-toe since I knew I could,” Jacobs said. “I am anticipating what’s to come. I think I picked up a great deal of fans. My style is great, I am a fan-accommodating person, and I thought I won the battle.”

Golovkin could climate storms by depending on his hit, which he outlanded Jacobs by a wide edge of 105 to 31. In any case, in spite of cornering Jacobs on occasion as the assailant, he was never again ready to place him stuck in an unfortunate situation with power shots.

“This is boxing. I am a boxer and I regard his group,” Golovkin said. “This is boxing. I require the choice. I wasn’t believing that I required the twelfth round to win the battle. This was my first test at 12 rounds. I required a quality battle not only the twelfth round.”

Golovkin, who went ahead to lose the last round on two of the three scorecards, repeated his plan to confront Canelo Alvarez in a superfight in September.

“Obviously I am prepared to battle Canelo,” Golovkin said. “Obviously I need that battle. I resemble a creature for that battle. I will [also] give Danny Jacobs a possibility for a rematch.”

“We have conceded to a great deal of focuses and a ton of focuses are as yet remarkable,” said Golovkin’s promoter, Tom Loeffler of K2, in regards to his arrangements with Alvarez’s promoter, Golden Boy.

Loeffler, who had planned to convey Golovkin to his local Kazakhstan in June for a title unification session against England’s Billy Joe Saunders, said those arrangements are still open to question.

“We need to perceive how Gennady is feeling one week from now and we need to perceive what the results are out there,” Loeffler said.

Golovkin and Jacobs featured a four-battle primary card that likewise incorporated a dazzling surprise misfortune by maybe the best pound-for-pound warrior in the diversion, junior bantamweight title holder Roman “Chocolatito” Gonzalez.

article originally  :  hboxing.com

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Hardcore Chest Workout to Get Massive Aesthetic Pecs

Developing big chest is a dream of all the body builders. They make you look impressive, giving emphasis to all the other shredded muscles.
However, massive chest are not something that comes for granted. You need to earn them. It takes dedication, good planning and hardcore approach both in training and in your diet. That is why we’ve decided to share with you our hardcore chest training program that will get your chest pumped like boulders.

PLANNING THE WORKOUT

Before starting with our hardcore chest training protocol, you should be well prepared, as this routine requires all your physical strength. So, make sure that you’ve had a good rest, follow a solid muscle building diet and take a proper warm-up before starting your workout.
Since this chest pumping routine is extremely demanding for your body, you might want to consider taking some supplements in your diet. If you opt to go for this you can include:

• Creatine monohydrate
• BCAAs (branched-chain amino acids)
• Natural testosterone boosters (yes they do work, if they contain these ingredients)
• Pre-workout supplement to get you amped up before the workout

STARTING THE ROUTINE

After finishing your warm-up consisting of 10 minutes on a treadmill and few light bench presses proceed to the following exercises.
Incline barbell bench press (6 sets with 7 reps each)
After doing the incline bench press, you are ready for the next circuit, that consists of repeating several exercises for three times.
A1 – Dumbbell bench press (negatives 8 reps with a 8 second negative)

Start with the dumbbells in top position and lower them to the bottom in steady and slow movement. Here your partner picks up by helping you lift the dumbbells back.
Because in this exercise you practically do only half of the movement, you should choose some more challenging weight.
A2 – Dumbbell bench press (normal lift – 10 reps)
For this exercise choose a 20-30lbs lighter weight than the one used in the previous exercise.
A3 – Dumbbell fast bench press (10 reps)
Choose lighter weights than usual. The key of this exercise is in the explosiveness of your lift. You start at top position doing a 3 seconds negative. Once you get to the bottom position, explode the weights back up. After completing the circuit of exercises take a rest for 2 to 3 minutes. Then, repeat the same exercises for two more times.
Now, you can continue to the final exercise for finishing your chests. You can either choose to do push-ups, or cable-flies, or both. Do 3 sets till failure. In the case of the cable-flies you should choose weights that allow you ding at least 9 reps.
If you choose to try this hardcore routine keep in mind that it’s very demanding and that sticking to the three above mentioned rules is crucial.  So make sure that you are well rested and thoroughly warmed up before you set off. You might also want to try some natural testosterone booster, as this protocol requires every bit of your energy.
You might feel sore the first time you try it, but with proper recovery you’ll be able to do it once a week on your chest day. A the results will be truly rewarding.
Good luck.

article originally : fitnessandpower.com

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2 Remedies for Lagging Upper Pecs 6

Incline dumbbell flyes are a great way to not only add mass to your upper chest but to etch in freaky detail. Gunter does a variation where his palms remain pronated throughout the movement. This version involves the front delts a bit more but, according to Gunter, "facing the palm forward, it gives you even better tension in your upper chest and it stretches the upper pecs."
                                                                                                       

                                                                                           

This article originally appeared on : muscleandfitness.com

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3 Remedies for Lagging Upper Pecs

"Using dumbbells will give you a completely different kind of tension and range of motion than a barbell," says Gunter. "Make sure that you don't get locked into using the barbell on inclines all the time, or any of your angles for that matter."
                                                                                       

                                                                                    

This article originally appeared on : muscleandfitness.com

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6 Remedies for Lagging Upper Pecs

Build a chest that's thick and rock solid with these 6 bodybuilder-approved tips. 

The upper chest is an area that many lifters tend to ignore in their quest for a bigger, thicker set of pecs. The flat bench, admittedly, is incredibly effective at bringing up your overall chest mass because you can handle more weight. But if you're looking for a complete, polished look, then dedicated upper pectoral work has to be a part of your program. Gunter Schlierkamp, a professional bodybuilder, is a big proponent of balanced pec training. While he will also admit that flat benching is crucial for overall chest development, he says that the only way to bring this area up is to attack it with the same ferocity as your other bodyparts. Here are his top six tips for blowing up that upper shelf of your torso.

                                                                                         

                                                                            

This article originally appeared on : muscleandfitness.com

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5 Back Training Mistakes You Aren’t Even Aware You Are Making

The muscles comprising your back belong to the biggest and most complex groups of muscles in your body. If we began to analyze them separately we would see that they are actually two separate groups of several bigger and smaller muscles, like the rhomboids, trapezius muscles, teres major and minor, the lats (latisimus dorsi) and the spinal erectors.

They all act as the primary back movers and stabilizers. Just because of the fact that there are so many muscles makes back training one of the more complex tasks in the gym. The majority of people have absolutely no clue about the multitude of training mistakes they are constantly making. That is why they execute the exercises with a very poor body posture and form. This goes especially for deadlifts and bent-over rows. This epidemic of poor exercise execution leads to injuries to the spinal ligaments and various other very serious injuries. In this article, we present to you the five most common back training mistakes lifters make. You might like : Five Tips to Lose the Stubborn Back Fat Forgetting to retract the scapula and having a loose spine during the lift Scapular retraction and keeping you back arched will allow the spine to be in a neutral position during the execution of any movement. Having a loose spine during exercising will put an enormous strain on the ligaments of the lower back, increasing the likelihood of a back injury tremendously. When you retract the scapula and keep the spine and torso tight and rigid and in a neutral position, you engage the back muscles, putting the ligaments into a much safer and proper position. Spine hyper-extension or extending your back too much This is a very common mistake seen in many inexperienced lifters. It is most commonly seen at the top position of a deadlift, but it can also be seen during back extensions, where lifters often go above the healthy movement range of the joint and expose themselves to the risk of injury. You need to be aware of the fact that hyper-extending your back is not a safe position for the spine, even more so if you add additional load to it. It puts a tremendous stress on the posterior vertebras and can cause slipped discs.

Not incorporating dynamic stretching and exercises for shoulder mobility This might sound a bit counterintuitive at first, doing shoulder mobility exercises on a back day, but stay with us. The answer is actually very simple. The majority of back muscles share a same insertion point in the shoulder girdle. That’s why the lack of healthy shoulder mobility and tightness in the back muscles can ultimately cause serious shoulder and back injuries. Dynamic stretching and mobility exercises will improve the mobility of your joints, their range of movement and promote elasticity in the fascia which will ultimately lead to a diminished risk of injury. Using straps or belts too much If you already haven’t got some medical reasons to use them, using them should never be a standard practice. The reason why belts are used is to create air pressure in your abdominal cavity that will protect the spine while you are lifting relatively heavy loads. Using it every time, though, defeats its purpose in a way since you won’t allow the core to strengthen itself in a proper way, leaving a weak link in the posterior chain. The same goes for straps. Using them too often won’t allow you to strengthen your grip, which is a crucial part of any proper training regimen. Using a grip that is too wide It’s not uncommon to see lifters use extremely wide grip when doing pull-ups, lat pull-downs or bent-over barbell rows, with the false notion that using a very wide grip will somehow widen the lats. On the contrary, pulling like this can lead to a shoulder joint injury. The optimal wide grip is a bit wider than a shoulder-width grip and should serve you well in all pulling movements. You can achieve the desirable wide and thick look of your back with the proper training of the back muscles which can be safely done with the proper pulling grip. You might like : Protect Your Back With This Daily Routine
 This article originally appeared on :fitnessandpower.com .

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8 Awesome Exercises to Get In Shape Quick

5. Bench Presses

Incorporating bench press into your workout will also help you lose unnecessary pounds while training your chest and triceps. After you lie back on a flat bench, grip a barbell above you in a shoulder-width position.

Make sure your arms are almost fully extended and lower the bar until it touches the chest. After a short pause, push back the bar to the starting point and repeat the same process again.

6. Squats

Many bodybuilders perform squats as one the best exercises to grow massive legs and burn a tremendous amount of calories. You can do it, too, by positioning your feet a bit more than shoulder-width apart.

Then, hold a barbell across your upper back and take the barbell of the bar. Slowly squat down until your hips are aligned with your knees and then move back up to the starting position.

7. Barbell Lunges

One more exercise that will help you strengthen your legs is performed by crossing a barbell across your upper back.

Move one step forward with your right leg and sink into a lunge, so both legs are bent while your back knee getting as close to the floor as possible. Move back up and complete the same process with your left leg.

8. Swimming

If you’re bored of using weights or jogging, you should spend more time swimming. This is because if you swim intensively, you can burn more calories than while you’re jogging and give work to your entire body muscles.

So, don’t be afraid to use less popular ways to lose weight just because fewer people do it.

Watch this video about easy but effective fat-burning exercises below:

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This article originally appeared on :  spotmebro.com

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Here’s Why Training Every Muscle Group Twice Per Week Can Result In Faster Muscle Growth

The three pillars of bodybuilding: training, nutrition, and recovery are meant for one ultimate goal only – muscle growth. The scientific word for it is ‘hypertrophy’. If you want to trigger the process of hypertrophy in our muscle tissue, we need to incorporate mechanical stress to those muscles, i.e. training. If training is a must, that leaves us with an important question. And that question is how often do we need to train each muscle group? If we are to give an exact answer to this question, we need to delve into the mechanism behind muscle growth.

-Having the mRNA as a blueprint, the ribosome begins to take the amino acids within the intracellular pool and start connecting them together with peptide bonds to form new contractile proteins. Those proteins will then be incorporated into the existing cells and micro-damaged muscle fibers. This process actually recuperates them and makes them bigger. This whole process is also known as ‘muscle protein synthesis’.

The duration of hypertrophy

Protein synthesis is limited in time as any bodily process. It’s been measured actually. Its increase is practically eliminated in a 36-hour time windows. Those using steroids have an enhanced synthesis mechanism which makes them grow huge in a short amount of time. That’s why for natural trainees, training every muscle group within 48 hours is not just beneficial, it is also crucial. To make sure that you exercise each muscle group two times a week, we suggest you try these three training splits:

Upper/Lower Split Routine For Strength and Mass 

This article originally appeared on : fitnessandpower.com

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Upper/Lower Split Routine For Strength and Mass

The Upper-Lower split is by far one of the most effective splits for gaining strength and muscle mass.It was very popular in the old days,but today it’s losing its popularity thanks to the muscle magazines that preach about 5 or 6 day splits, “pumping”, and “scientific” approach to weightlifting – that usually work only for the drug enhanced weightlifters.

The upper/lower split is a type of weight training schedule that revolves around splitting the body up into two groups – upper body and lower body. Each group is then trained separately on its own workout day.A great thing about the upper/lower split is that legs get a day all to their own, so you have a very balanced workout since you train your legs,the largest muscles in your body,as much as the upper body.

You can work 3 or 4 days a week using the upper/lower split.Training 4 days a week allows you to perform more volume per body part
in each training session. For some athletes and bodybuilders, this is ideal. Bodybuilders need plenty of volume,and high intensity for maximal muscle growth.Training 3 days a week,on the other hand leaves you with more recovery time.

So depending on your conditioning and recovery capacity you can workout 4 days a week:

Week1
Monday – upper body
Tuesday – lower body
Wednesday – rest or light cardio
Thursday – upper body
Friday – lower body
Saturday – rest or cardio
Sunday – rest or cardio
Monday – repeat

or 3 days a week:
Week 1
Monday – upper body
Tuesday – rest or light cardio
Wednesday – lower body
Thursday – rest or light cardio
Friday – upper body
Saturday – rest or cardio
Sunday – rest or cardio
Week 2
Monday –lower body
Tuesday – rest or light cardio
Wednesday – upper body
Thursday – rest or light cardio
Friday – lower body
Saturday – rest or cardio
Sunday – rest or cardio
The idea is to use compound and neurally-demanding exercises like bench press, shoulder press,
squats ,deadlifts and rows instead of isolation exercises for different body parts.
Here is how an example workout would look like:
Lower Body
Squat: 3-4 sets X 6-8 reps
Lying leg curl: 3-4 sets X 6-8 reps
Leg press: 2-3 sets X 10-12 reps
Calf raise: 3-4 sets X 10-12 reps
Upper Body
Flat bench: 3-4 sets X 6-8 reps
Row: 3-4 sets X 6-8 reps
Incline bench or shoulder press: 2-3 sets X 10-12 reps
Pulldown/chin up: 2-3 sets X 10-12 reps
Close grip bench press: 1-2 sets X 12-15 reps ( light )
Biceps curls: 1-2 sets X 12-15 reps ( light )



This article originally appeared on : fitnessandpower.com

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Build Boulder Shoulders With These 3 Supersets

Most fitness-oriented people simply don’t understand how their shoulders function. What they do know, however, is that the shoulder complex is incredibly vulnerable and prone to injury if trained without extra caution, so they stick to exercises that ‘feel’ the safest or are generally approved and advocated by internet bodybuilding gurus. Unfortunately, that fearful approach also prevents them from adding mass to their shoulders and improving their functional strength!

Don’t forget: you are supposed to train your shoulders with plenty of volume and intensity, as long as you mind your form and technique. One of the most underused yet highly effective ways to overload your shoulders and encourage their development is the inclusion of shoulder supersets – sets which include two exercises performed one after the other without any rest in between.

Step out of the box and blow your shoulders up with these 3 shoulder supersets.

Warm-Up Routine

Never skip the warm-up; it will greatly reduce your chance of hurting yourself. These exercises will increase circulation and warm up your muscles, as well as improve their flexibility, coordination and reaction time.

Cardio: 5-10 minutes

Any type of LISS (Low Intensity Steady State Cardio) activity, such as walking, jogging or running is ideal for waking up the entire body and getting you into the right mindset.

Windmills: 30-60 seconds
Warm up your shoulders by performing windmills – stand with arms out straight and parallel to the ground and start rotating them in an arc-like motion. Start from small rotations and gradually increase the size. Perform in both directions
Shoulder dislocations: 10 reps
Don’t worry about the name of this one – it’s actually an amazing exercise that promotes shoulder flexibility. To perform it, stand with a long stick in front of you and position your hands wide at either end, then raise the stick over your head without bending your elbows.

SUPERSET #1

DUMBBELL LATERAL RAISE: 4 sets x 8-12 reps

                                                        Dumbbell Lateral Raise

As you stand with your feet shoulder-width apart, take a dumbbell in each hand and slightly bend the elbows as the weights hang by your sides, palms facing one another. Bend your upper body forward and allow your hips and knees to bend slightly as well. Raise your arms out to the sides until they are parallel to the ground, maintaining the torso straight and stabile. Lower the weights down and repeat.

UPRIGHT BARBELL ROW : 4 sets x 8-12 reps 

                                                                  Upright Barbell Row

Stand with your feet shoulder-width apart. Pick up a barbell with a narrow grip and row it vertically up until it reaches the top of your chest. Stop when it reaches just below your chin and your forearms and upper arms are squeezed into each other, parallel to the ground. Lower the weight down and repeat.

SUPERSET #2

DUMBBELL SHOULDER PRESS : 4 sets x 8-12 reps

Holding a dumbbell in each hand, sit on a bench that has back support and place the dumbbells on the top of your thighs. Raise the weights to shoulder height, then rotate your wrists so that the palms of your hands are facing forward and push the dumbbells upward, straightening your elbows. Instead of locking out as you reach the top, keep a slight bend at the elbows all through the movement. Pause for a moment at the top contracted position, then lower the weights down and repeat.

                                                  Dumbbell Shoulder Press

FRONT DUMBBELL RAISE : 4 sets x 8-12 reps

                                                         Front Dumbbell Raise

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with the palms of the hands facing towards your body. Keeping your torso stationary and maintaining a slight bend at the elbows, raise the weights in front of you until they are parallel to the floor. Pause for a second at the top, then slowly lower the weights down and repeat. Perform the movement in a maximally controlled manner to avoid using momentum.

SUPERSET #3

FACE PULL: 4 sets x 8-12 reps

                                                                     Face Pull

Set up a cable with a rope attachment so that it is in line with your head and grab each end of the rope. Take a couple of steps back from the machine and pull the weight directly towards your face, separating the hands as you do so. As you bring the rope all the way to your face, flare your elbows out but keep your upper arms parallel to the floor. Pause, return to the starting position and repeat.

FRONT BARBELL SHRUG: 4 sets x 8-12 reps

                                                          Front Barbell Shrug
Stand with your feet shoulder-width apart as you hold a barbell with both hands in front of you, using a neutral grip. Without rolling your shoulders, shrug them while bringing your arms up and keeping them straight. Avoid lifting the barbell using your biceps and try to touch your shoulders with your ears. Slowly return to the starting position and repeat.

Take Home Message

Don’t be too easy on your shoulders – they are not delicate flowers, they are muscles designed to work 24/7 and you need to overload them to produce growth. This workout will allow you to reach optimal shoulder hypertrophy without increasing the risk of injury, so don’t hesitate to challenge your shoulders with supersets at the next gym session.

Don’t forget that even the best exercise can be a waste of time if you don’t use it right, so focus on utilizing proper form and achieving hypertrophy. Try the prescribed sets and reps and see how it feels. If your shoulders don’t burn as much as you’d like them to – increase either the weight or the volume. Good luck!

This article originally appeared on : fitnessandpower.com

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Stop Eating Carbs Before Bed to Increase HGH

You can increase your muscle mass and lose fat by doing one simple thing. Stop eating two or three hours before you go to sleep. Going to bed slightly hungry is actually not a bad thing for gaining muscle, losing fat and general health.

Every time you eat a meal your metabolism increases a bit. But this effect is kind of opposite at night. At night your body naturally decreases its metabolic rate. A few hours after dinner the body prepares itself for sleep. The only calories you are going to burn during sleep are the the calories that fuel main body functions such as heart beating, breathing and your eyes movement during the REM phase of sleep.

Eating before you go to sleep, especially starchy carbs will increase sugar levels in your blood.Insulin gets released also in your blood to normalize this spike in blood sugar levels. This is bad because about 80-90% of HGH (the Human Growth Hormone that controls aging, controls metabolism, cell growth and repair, and regulates your lean body mass to fat ratio )  is released while you sleep. High levels of insulin in your blood restrict the quantity of HGH released in your bloodstream.
So what can you do to maximize HGH production?
– Eat about 3 hours before you go to bed. Eat all your calories from carbs during the day.

– Your last meal should be some sort of lean protein and non starchy carbs like vegetables. Avoid starchy carbs  like pastas, breads, white rice, cereals, and potatoes. Good sources of lean protein include chicken breast, low fat cottage chease, fish, turkey, and casein if you are trying to build muscle.

This article originally appeared on : fitnessandpower.com

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Meet the 2017 Arnold Classic Competitors

Just a few days away from Columbus, Ohio, hosting one of the largest gatherings of strength sports athletes on the planet. The event will have a huge attraction of heavyweight lifters and athletes who add to the spectacle of the Arnold Sports Festivals.

This year, 2017, it is even bigger and more amazing than ever.
The Arnold Strongman Classic, which was introduced in 2002, is now considered a jewel in Strongman competitions around the globe. Moreover, this is an invitation-only event that is considered to be the heaviest contest on the planet and is happening on Friday, March 3, at 3:30 pm.

Last year, Zydrunas Savickas won the championship but has withdrawn from the competition this year due to a shoulder injury. This makes things a little easier for the top contenders this year, who will be Brian Shaw from the USA, Hafthor Bjornsson from Iceland, Krzystof Radzikowski from Poland.

Most people consider the champion of this event as the world’s strongest man and not to mention that it is one of the most live viewed contests of the year.
However, the main attraction of the Arnold Classic is the open bodybuilding show, where muscular gargantuan’s battle it out for the second most prestigious award in the sport of bodybuilding.

Below is a preview of the athletes who will be competing at the Arnold Classic in Columbus, OH.

Charles is a pro bodybuilder and has previously secured many titles. In the 2011 NPC Figure & Fitness Championships, 2015 IFBB Wings of Strength PBW Tampa Pro, the 2008 NPC Easter USA Bodybuilding and 2013 NPC USA Championships he came out on top. Definitely a contender to keep your eye on.

2. Vitaly Fateev

Fateev is an experienced bodybuilder. He secured 9th place at the Arnold in 2015, 4th at the Arnold Classic Brasil 2016, and 5th place at the Phoenix Pro in 2015.

He is one of the most shredded physiques among the top bodybuilders around the world.

3. Will Harris

Will Harris is from Los Angeles, California, USA. He’s an IFBB Pro with a few wins under his belt and a certified personal trainer who works at Gold’s Gym. He’s never placed first in any major events like the Arnold.

Continued on the next page…

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This article originally appeared on :  spotmebro.com

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This Colombian Fitness Model May Have the Best Body in the World

Granted, it’s a bold claim to make and almost certainly not one we’re ever going to find a genuine answer to, but this Colombian model may just be able to stake a claim on the throne of “best body on the planet.”

Michelle Lewin fans will scoff while those who rate Paige Hathaway above anyone else will laugh, but Anllela Sagra can challenge both of those very different physiques with a chiseled frame of her own.

South America has always shared a strong past in producing curvaceous, powerful figures among women, but as far as we can tell, Sagra is the finest female export Colombia has ever produced, and that’s taking the immortal Sofia Vergara into account.

Lewin might be the closest thing this 23-year-old firecracker has in terms of a comparison on the main stage, although one might even suggest Sagra boasts a better frame.
Click ahead to see more of our Sagra-focused gallery, celebrating the figure of a starlet who’s still new to the fitness scene but could adorn our screens for years and years to come.

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