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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1 Remedies for Lagging Upper Pecs 6

The pec deck - and similar flye machines - allow you to really bombard your inner chest and get a great stretch on your entire pectoral complex. But, Gunter says, keeping your elbows high and parallel to the floor will allow you to bring the upper pecs into play as well.
                                                                                                 

                                                                                        

This article originally appeared on : muscleandfitness.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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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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How to Train for Dense, Hard Muscles VS Soft, Big Muscles

You’ve probably noticed that not all muscular guys sport the same physique. While there’re those whose muscles are hard and dense, others, although big, have softer muscles.

The way you look is generally determined by your genetics, dieting and type of training. And having in mind that most of you would probably opt for having firm and dense musculature rather than big and soft, we’re providing you with the training methods that will help you achieve this goal.

SARCOPLASMIC HYPERTROPHY

The sarcoplasmic growth is focused on increasing the muscle glycogen concentration, which results in drawing larger quantities of fluids within the muscle cells.  While this type of muscle growth is very fast and delivers visible results, it doesn’t make the muscles dense and firm.
As a result, you can often see big muscular man who can’t lift greater loads.
Although this type of training makes your muscles look big, they also look soft, especially when you have higher levels of body fat. But, if you want to utilize this growth, stick to 10 to 20 or more reps per set.
However, you should also have in mind that this type of growth is not permanent. As soon as you stop lifting, your muscles start to shrink losing their volume in just few days.

MYOFIBRILLAR HYPERTROPHY

The myofibrillar hypertrophy focuses on making your muscle fibres bigger. Although this growth is not as fast, it results with great improvements in muscle strength.

And even though your muscles will not be as big as with the previous approach, they will always look strong and firm. This will give you a more defined and leaner appearance. If you want to achieve this type of hypertrophy, you should stick to 1-8 reps per set.
Another advantage of myofibrillar growth is that is more permanent. In other words, your muscles won’t start shrinking the moment you leave the gym.

CHOOSING YOUR FOCUS

The best approach would be to focus on myofibrillar growth in the beginning. This will help you in building solid base for future growth. You can always turn to sarcoplasmic hypertrophy later on, in order to emphasise those areas that are not as developed.
Another very important segment of your muscle development is your testosterone level. Without optimal testosterone levels you have small chances of achieving any type of muscle growth.
You can increase your testosterone production in several ways: hard training, good dieting and plenty of rest. Of course, you can also take testosterone booster.
Taking a testosterone booster will help you in building greater muscle mass and maintaining it. It will also help you get a leaner and firmer look. And as a plus, your sex drive will improve. So, if you want to be serious about increasing your muscle mass, you need work hard on increasing your testosterone levels.
However, have in mind that not all testosterone boosters are good quality products. That’s why you need to be careful which product you’ll choose. Read the label and check the ingredients that it contains. Otherwise, you might end up just wasting your money.

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This article originally appeared on : fitnessandpower.com

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Work Your Abs To Exhaustion With These 5 Exercises

Are you ready to take ab training to the next level? Feel free to ditch the crunches and exhaust the core muscles with these 5 challenging exercises.

In this article, we present you five extraordinary exercises that will really put your abs into overdrive and help you slice off the extra belly fat, plus they’re a lot of fun. And getting a chiseled six-pack is not the only thing. If you have a strong core, you will also prevent lower back pain and injuries, you will increase agility, you will become more flexible and be able to better perform all the big compound movements like squats, deadlifts, and presses since you will have a strong torso foundation.
Regardless of how hard these ab exercises might get, there is a golden rule when it comes to training abs and it’s “quality over quantity”. If you still think that doing 1000 fast crunches per day will get you anywhere, the truth is you are just wasting your time and quite probably exposing your back to a risk of injury.
Don’t just try to go through the motions and finish as quickly as possible. You need to slow down the movement and focus your mind on contracting the ab muscles fully. By implementing a slow and concentrated approach to ab training, you will gradually reach even minute long sets comprised of quality crunches, which will enable you to get that coveted six-pack look in a very short time.

1. SPIDERMAN – PLANK CRUNCH 

• Position yourself in a standard plank pose with the forearms placed on the floor and the body kept straight and rigid.
• Start the movement by bringing the right knee forward to the right elbow. Then finish it by returning it to the standard plank position.
• Do the movement again with your left knee going forward towards the left elbow.
• You’ve done one rep. Switch both sides by doing a total of 10 reps.

The plank is a very popular isometric exercise since it’s one of those rare exercises where the entire core is stimulated at the same time. You are actually targeting both the back and front of the midsection area simultaneously and the best thing is you don’t need any machines to do it. The muscles stimulated include the obliques, rectus abdominis, and the entire lower back. Its simplicity and effectiveness lie in that you can do the plank practically anywhere.

2. CABLE AB ROTATION

• Stand beside a cable machine and grab the cable handle with both hands placed in front of you at shoulder-height.
• Keep the arms straight and rigid, tighten the abs and start rotating the entire upper body to your left, then get back to the original position and turn to your right and then back to the original position again.
• You’ve done one rep. Switch both sides for a set of 10 reps.

This exercise greatly stimulates the oblique muscles and it can be of great benefit to lots of tennis players, golfers, baseball players and those who practice racquet sports. Strive to make the exercise similar to the movement that is specific to your particular sport and you’ll reap the greatest benefits.

Continues on next page …

                                                                                   

                                                                                                              

This article originally appeared on : fitnessandpower.com 

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10 EXERCISES THAT WILL MAKE YOU BURN BELLY FAT WITHOUT HAVING TO JOG OR RUN !!

6. Spider crawl

Excellent exercise for getting more mobility in your legs and hips!!! It also strengthens your abdominal muscles.

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7. The get up

This is a great exercise for getting those six packs! You will get a great arm workout too and not to forget to mention – this is a challenging exercise!

8. Burpee

This is an excellent cardio workout! It makes your heart race and this melts calories! It may be difficult at the beginning, that’s why you can adjust it by your level.

9. Skater exercise

This is a great exercise for maximum calories burn with minimum effort. It is also a cardio exercise, so your heart will beat faster and you will move from one leg to another in a second. Enjoy it!

10. Rope jumping

Want to tone the arms and legs? Why don’t you try the rope? Great exercise for burning fat and also can be done anywhere!

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This article originally appeared on : healthyuniverses.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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What’s The Right Amount Of Cardio To Lose Fat And Build Muscle

Cardio training is a must in every weightlifting and fitness routine. You can still burn fat by following a good diet, but cardio will get you there a lot faster and make things a lot easier. There is no need to even mention the overall health impact that cardiovascular training has on your organism. However, you need to use the right amount of cardio exercise in order to burn fat while still gaining muscle or holding on to your hard earned muscle.

Lifters usually avoid cardio because of two reasons:

– They are afraid that they’ll lose size. This can only happen if you overdo it and follow a very low calorie diet. After all, during mass phases all the mass you carry is not all muscle mass, but you also carry a percent of fat and water. So it’s a normal thing to lose some size when cutting body fat.

– They are bored with it. Imagine how boring a cardio session looks like to hardcore liter who squats, deadlifts and pushes hundreds of pounds during his workouts. But hey, you steel need some cardio for general health and if you want to cut body fat.

The idea is to burn your fat “supplies” and build muscle at the same time (also known as body recomposition), or at least hold on to your muscle if you are in a cutting phase. If you overdo it you’ll lose muscle mass, and this is a situation you absolutely want to avoid, but at the same time you certainly don’t want to under do cardio and not use its fat-burning benefits.

The trick here is to either do longer but less intense cardio sessions, like 30-45 minutes of high pace walking or 30 minutes of riding a bike at a slower pace 3 to 4 times a week, or you can do short (15-20 minute), intense interval workouts (HIIT, tabata or fartlek training) 2-3 times a week on non-weightlifting days.


Good indicators that you are doing the right amount of cardio are your looks and strength. If you look sharper and more defined after some period of time but you have kept or increased your strength despite loosing some weight, then you are on the right track. If you can’t see any results, tune your cardio and also pay attention to your diet.

This article originally appeared on : fitnessandpower.com

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How Much Protein Can The Body Absorb In One Meal

🍌🍋🐡🍅🍉😃🍤   There is a philosophy in bodybuilding society which says that the body can use just a small amount of protein per meal, while the excess gets flushed out of the body – unused. Many trainees believe that eating 5 to 7 small (20 to 30 grams) protein meals will help them build muscle, keep them in an anabolic state throughout the day and increase metabolism.

Let’s imagine two athletes, both weighting about 180 pounds. They both take 180 grams of protein a day, but the first person eats 6 meals of 30g of protein a day and the second one takes all the protein in one big meal. If the above philosophy is true, than the second athlete would fall in a protein deficiency because he can only digest 30 grams of protein of the given 180 grams. If this is the way a human body works, we would be wiped out by now.

Doesn’t this tell you that the human body is way smarter than many people think and what’s the difference between the two athletes in the above case ? The first one will obviously have shorter digestion periods (it’s easier to digest 30 grams of protein than 180, right? ), while the other will have longer period of digestion, but his body will use all of the given protein.

Doesn’t this tell you that the human body is way smarter than many people think and what’s the difference between the two athletes in the above case ? The first one will obviously have shorter digestion periods (it’s easier to digest 30 grams of protein than 180, right? ), while the other will have longer period of digestion, but his body will use all of the given protein.

In case you believe the philosophy that only 20-30 g of protein can be absorbed and trigger a maximal anabolic impact, and all excess protein is wasted, there is a study on pulse protein feeding conducted by a French researcher by the name of Marie-Agnès Arnal on protein loss and improvement of protein anabolism. In a 14-day trial, Arnal and colleagues found no difference in fat-free mass or nitrogen retention between consuming 79% of the day’s protein needs (roughly 54 g) in one meal, versus the same amount spread across 4 meals a day.

In fact, the single-dose treatment actually caused better muscle protein retention than the “4 meals a day treatment”. This increases the chances that as we grow older, bigger protein feedings might be needed to obtain the same impact on protein preservation and storage as opposed to smaller amounts when we are young.
Another study on protein retention is the conducted by Maarten R. Soeters, who saw no difference in glucose, lipid, or protein metabolism between an intermittent fasting treatment (involving 20-hour fasting cycles) and a standard diet.
In other words, the amount of protein that can be used by your body in one meal is far greater than 30g and it’s actually closer to the amount that is effective in an entire day. Some studies say that the amount of protein that can be used in an entire day is close to 1g/lb for natural athletes (and of course more for the chemically assisted). So feel free to eat more than the traditional 30 grams of protein a meal and eat less than 5-6 meals a day.

This article originally appeared on : muscleandfitness.com

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Tips for a Better Deadlift

Pull more weight and strengthen your back with these valuable deadlift coaching cues.

During my barbell deadlifts, I tuck my chin at the lockout. I actually want to keep my head in a more “neutral” position and have it follow the angle of my torso.  As your torso comes up, so should your head. I typically say, “take your head with you". This means when I hit the lockout, I should be looking straight ahead.

At the start, you’ll want to remember to pull your chest through your arms. This will help keep you in a good position at the start, which will give you the best potential for staying in a good position throughout the entire lift.

After the bar passes your knees, the only thing you should be thinking is – drive your hips forward with a powerful glute contraction – to finish the lockout. You don’t have to over pull the finish; just drive the hips forward until your body is in a straight line. Think to yourself, shortest distance between two points.

Taking the slack out of the bar is huge for setting your full body tension and pulling yourself down to the starting position. If there is 225 lbs on the bar, you should be pulling up on the bar with 224 lbs of force before the weight even moves. There has to be that much tension on the bar. 

This cue goes hand-in-hand with taking the slack out of the bar. Both are trying to set your back, get more tension, and get you into the best starting position possible. Pulling up on the bar sets the lats and subsequently creates a tighter core.

Once you are locked into your starting position and have the greatest amount of tension possible, drive the floor away as if you're doing a leg press. This is an amazing coaching cue and will most times eliminate the athlete’s hips from shooting up at the start of their first pull.


This article originally appeared on : muscleandfitness.com

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Oh yeah, she really wants you to do that. THINGS WOMEN ARE TOO SHY TO ASK FOR IN BED

She’ll think you’ve read her mind once you start doing these actions during intimate moments.

In a perfect world, you’d be able to intuit what every single woman you’ll ever be with in your lifetime desires in bed. Or, all of your lovers would be able to clearly articulate what it is they want from
Unfortunately, that’s not reality — though this can make things more engaging and stimulating for all parties involved. After all, isn’t that part of the joy a new relationship entails simply the thrill  in getting to know what makes someone else tick?
While you may think you’re clued into your girlfriend’s every want and need, there are probably some actions she’s too shy to request. Lucky for you, we asked three sexual health experts to spill the beans on what women’s most common unspoken wishes are. Read on to make those wishes your command—and blow her mind in the process.

 “Many women are afraid to ask their partner to cherish them for fear of coming off as  too needy ,” says Dr. Judy Rosenberg, Ph.D., founder of the psychological healing center in Sherman Oaks/Beverly Hills and author of  Be The Cause: Healing Human Disconnect . But, when you demonstrate to your girlfriend just how important she is to you—say, by buying her flowers, telling her how much you care about her or how grateful you are to have her in your life, or simply pay paying more attention to her interests  outside  the bedroom—the desire she feels towards you will most likely skyrocket.

 SEE ALSO : 17 Sex Tips For Men To Follow In 2017 

Why? Because most women need to feel  line-height  safe "line-height:   in order to truly enjoy a sexual encounter with a man, says Rosenberg. And part of making her feeling safe entails reassuring her, through your actions and through your words, that, to you, she’s number one. 

 “Women want men to connect with them before, during, and after sex,” says AASECT-certified sex therapist Kristie Overstreet, LPCC, CST, author of  Fix Yourself First: 25 Tips to Stop Ruining Your Relationship . Looking into her eyes, she says, is a surefire way to do this. 

 That doesn’t just mean while you’re making love to her. Eye contact is important for cultivating connection between two human beings inside and outside of the bedroom. Consider  a classic psychology study  wherein several groups of two strangers were forced to look into each other’s eyes: Those who maintained eye contact reported more intense feelings of love and liking towards the person with whom they shared a mutual gaze when questioned after the experiment. 

 That’s not to say you should never look away—after all,  eye contact can be creepy—but to foster those stronger feelings of connection she craves, don’t forget to gaze at her over drinks, dinner, and while cuddling (in addition to moments of physical intimacy). 

 Asking you for oral sex isn’t the easiest thing for most women to do, explains Barbara Gold, LCSW, author of Loving Courageously: First Me, Then You, Now Us. “That’s because many women are taught to give pleasure, not to request it—and they can be very concerned that a male partner may dislike the act, respond negatively to her, or be turned off by the way she tastes or smells. 

 Gold recommends discussing the prospect with your partner prior to hopping into bed—i.e., “is this something you like or would be interested in?”—and, once you do go down, checking in with her to ensure it feels good. (Every woman is different in what pushes her over the edge, so it may take you a few tries to get it right. Listen closely and let her guide you.) 
 Bonus points if you can reassure her that she needn’t feel shy about the act—both by saying this directly and demonstrating that sentiment via your enthusiasm and willingness to pleasure her with your mouth. 

 While we’re (kind of) sympathetic to the fact that following an orgasm you’d like to roll over and nap, that’s not exactly the kind of response that makes us want to come back to you for more — especially if we’re left unsatisfied. 
 Make it a priority that your partner experiences just as much pleasure as you do during all physical encounters. That doesn’t necessarily mean she has to orgasm—some women get turned off by the pressure to climax and prefer the overall experience versus the traditional end goal—but it does mean her pleasure should be just as much a priority as yours. Just because you’ve gotten off doesn’t mean the mutual act of love-making is done. 
 “Some men put too much focus on themselves and completing their orgasm and ejaculation,” says Overstreet.  “Don’t leave her hanging.  Men need to pay attention to ensure the women have the opportunity to complete orgasm if she wishes too. Take advantage of an opportunity to sit back, watch, and relax especially if she takes it into her own hands. 

article : muscleandfitness

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