GAINZ TIME Ep 1: Epic Powerlifting Meal

As an athlete I can attest to not always being able to cook or when I do cook not burning the eggs or over baking the chicken.

In life, you can only be good at so many things and for me and many athletes I know cooking isn’t one of them.

However, it is important for athletes it is imperative that we all get the proper nutrition in so that we can not only recover properly but also feel the best we can and perform respectively.

In this video, I have my sister having “Gains Time” and eating food that was easy to make, time efficient and most importantly tasty.  

Enjoy, Akie

 

The top 4 ways to bring up lagging body parts

That title may sound a little weird but if you have that issue, and if your mind was where mine was as I was writing this then I have a post coming a little later for you 😉  Not really.

No, but in all seriousness, if you are anything like me you have an area of your body that you really enjoy working on.  It is usually a part of our body that we have strength in already.

For some people, it is their abs.  We all know those people who have never done a crunch a day in their life but have abs that can literally make a person who does them daily want to quit.  For others, it is their biceps, and those with decent sized tend to do more biceps to show off their strengths.

For others, it is their biceps, and those with decent sized tend to do more biceps to show off their strengths.

For me, it is my legs I have always enjoyed training legs.  Mostly because growing up my only dream ever was to play in the NBA.  I knew to even have a chance at my height I would need something that would make me stand out.  The only thing I could think of to make me stand out at 5’10 is being able to dunk.  This is why I have overly developed legs compared to the rest of my body.

I have eliminated weak body part after weak body part to the point where I feel confident saying that all of my major 3 lifts are to my liking in terms of one not being too far ahead of the other ones.  For the longest time, 2 years to be exact I was stuck at a 315 lb bench press and thanks to changing up my program and using some of the tips I am about to share with you, I upped my bench press.

In the past 4 months my bench has increased my lagging body part thanks to the methods listed below:

 

Pre-fatiguing muscles:  This is a method where you get your tired with differing exercises or over stimulated them with stretches to really get their firing before hitting your main sets of the target group you are training that day.  This works really well, because even though you work the whole compound movement the fatigued muscle will take more of the load because you fatigued it prior.

Finishers:  This is something you do after a workout and can take anywhere from 5-10 minutes.  They are simply just HIIT sessions that you use to further fatigue the muscle you worked on that day.  These are some of the most intense HIIT exercises you will ever encounter but they will enhance your stamina as well as promote intense muscle growth to the fatigued areas.

Focusing on the mind muscle connection:  It is one thing to do a workout and go through the motions but a whole other thing to really focus on the contraction and expansion of the desired target area.  Doing this will not only allow for more stimulation to promote muscle growth but will help strengthen the CNS for better mind muscle connectivity.

Take a designate day:  If the lagging muscle group is that far behind, then maybe its time you take a whole day to train the muscle group by itself and give it the attention it needs to be brought up to the levels of the rest of your body as well as using the methods listed above.

While some of these may be a bit

10 Key reasons to train for strength

Strength training has so much positively impacted life for me and many of my friends that today I figured I would tell you why you should be training this way too!

Let’s be honest, the grunting, slamming weights and struggling faces while lifting isn’t exactly the most welcoming training style to choose from, especially if you have never done this type of work before.  But like most hard to obtain facets that we want, they require quite a bit of proactive thought processes and lots of effort.

Without further ado, 10 reasons you should strength train:

  1. You look better: People get deluded into thinking that health just is a number on a scale and that couldn’t be further from the truth.  After all, how can there be a right weight for anyone classification of people?  If you want to know whether or not you are headed in your right direction as far as your body composition goes, look in the mirror.  If you’re not happy, its more than likely you need more muscle.  Muscle makes you look more full, aesthetic and healthy.  Once you have a solid base of muscle, when you decide to eat a little more, the little fat gain you do experience goes on evenly over your muscles so you look much better than someone with no muscle foundation.
  2. You burn MORE fat:  The amount of effort it takes you to not only move heavy weights but move it repeatedly for many sets can lead to a massive amount of calories burned.  The amount of stress on the muscles is great so even after the workout you are still burning calories from your workout.
  3. Increased testosterone:  Lifting with these big muscle groups increases a great amount mobility and blood flow all around the body.  It also improves libido, energy throughout the day, bones density, definition in muscle and helps you be more proactive instead of reactive in life.
  4. Increased confidence:  Becuase you have more energy, better sleep, looking better and your attitude is better you are likely to experience more happiness and confidence.
  5. Addictive: To receive the benefit of strength training you need to do it 2-4 a week.  The kicker is getting through the pain period.  After the initial pain period of getting overly sore, once it subsides, you really can get immersed in strength training because you have emotion invested in it.  Psychologically because you experiencing an emotional pain response you become  invested in it, you are more likely to commit to it and do it consistently more often than you would if it did not hurt during that period.
  6. Food tastes better:  Did I mention you can eat a ton more because of your foundation of muscle?  Having muscle not only helps you in check as far as the quality of foods you are likely to eat and you can eat a ton more of it.  Every once in a while when you do decide to satisfy your sweet tooth it’s more rewarding because you know you have enough good will towards your health to do so.
  7. Better sleep: How well do you sleep right now?  How deep of sleep do you get?  If you are not getting the quality of sleep you want it is likely you aren’t strength training.  Studies show that vigorous exercise and for these purposes, strength training actually improves sleep quality.
  8. You get your life back:  Are you spending 1-2 hours doing cardio?  Or even worse “lifting” amount of time with weights?  Bless your heart, you’ve got it wrong.  What you want to do is have something sustainable and something you look forward to.  45 min – 1 hour is all you need in terms of getting a sustainable routine going.  When you train for strength because it is so taxing, less is more.
  9. Makes you realize you have to work for what you want:  Strength training parallels real life so much!   It’s all cause and effect here.  When you realize that if you go to the gym and give half effort, you are given half the results but when you give a workout full effort the results are amazing!
  10. You help the others:  The more you give the more you get!  That’s what my swole friends and I have learned over the years.  Giving advice when you see someone performing a lift wrong or just struggling with getting in the gym and doing strength training is what makes the world a better place. 🙂  Another important point is when you are teaching, it is just one more time you are reiterating the fundamentals of strength training into your nervous system thus taking you step closer to mastery of being a strength training bad ass.

sources:

http://www.bodybuilding.com/fun/7-smart-ways-to-boost-your-testosterone.html

http://bmcgeriatr.biomedcentral.com/articles/10.1186/1471-2318-13-74