Fitness https://breakingmuscle.com/fitness en Deloading 101: What Is a Deload and How Do You Do It? https://breakingmuscle.com/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201309/loadedcarries.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Plain and simple, a deload is a short planned period of recovery. Here are four ways to do it and why you absolutely must include it in your training. </div></div></div><!--paging_filter--><h2>What the Heck is a Deload?</h2> <p><strong>Plain and simple, a deload is a short planned period of <a href="/fitness/7-essential-elements-of-rest-and-recovery">recovery</a>.</strong> You take your training slightly lighter, maybe workout a little less, and generally just ease things back. A typical deload will last a week.</p> <p>&nbsp;</p> <p>To the uninitiated outsider, deloads seem like a waste of time or an excuse to sit on your butt for a week, watching TV instead of hitting the gym and shifting some heavy lumps of iron.</p> <p>&nbsp;</p> <p><strong>Not so fast.</strong></p> <p><a href="https://breakingmuscle.com/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it" target="_blank">read more</a></p> barbell bench press bodybuilding deload deloading dumbbell Fitness powerlifting programming squats strength and conditioning strength training Mon, 20 Jan 2020 09:00:00 +0000 5902 at https://breakingmuscle.com 3 Strategies for Optimizing Mechanical Tension https://breakingmuscle.com/fitness/3-strategies-for-optimizing-mechanical-tension <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/3-strategies-for-optimizing-mechanical-tension" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/veganwomanathlete.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Don't get hung up on one particular style of training but use variety of different exercises, rep ranges, and training styles. </div></div></div><!--paging_filter--><p><strong>While chasing the pump is undoubtedly an effective way to stimulate hypertrophy, it&rsquo;s not the only way to make your muscles grow</strong>. Mechanical tension, the force created when a muscle contracts isotonically against a load, is also a potent stimulator of muscle growth and should be incorporated into your weight training routine for maximal development.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/3-strategies-for-optimizing-mechanical-tension" target="_blank">read more</a></p> dynamic tension Fitness hypertrophy loading mechanical mechanical advantage mobility range of motion strength and conditioning tension time under tension Wed, 15 Jan 2020 09:07:23 +0000 181166 at https://breakingmuscle.com Write Your Training Programs Like a Book https://breakingmuscle.com/fitness/write-your-training-programs-like-a-book <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/write-your-training-programs-like-a-book" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/trainingafterinjury.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">A training cycle, like a story, has a beginning, middle, and end, and each has elements that are necessary for it to work. </div></div></div><!--paging_filter--><p>Do you remember your high school English class? When your teacher first taught you how to write an essay, they probably began first with how to create an outline. Once you format your outline, it will be easier to organize and fill in the details. With a framework to guide your thought process, you can write an entire essay from beginning to end.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/write-your-training-programs-like-a-book" target="_blank">read more</a></p> coaching process competition training Fitness fitness hypertrophy loading peaking periodization strength and conditioning training programs VO2 Max volume Sun, 12 Jan 2020 23:22:18 +0000 183911 at https://breakingmuscle.com Prepare for Takeoff With the Deadlift Checklist https://breakingmuscle.com/fitness/prepare-for-takeoff-with-the-deadlift-checklist <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/prepare-for-takeoff-with-the-deadlift-checklist" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/deadliftchecklist.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">For most people, the deadlift looks like someone just walks up and pulls a bar off the floor, but that is already a misconception: it is a push, not a pull. </div></div></div><!--paging_filter--><p><strong>The deadlift is an essential human skill.</strong> Learn to deadlift well, and you&rsquo;ll save yourself years of back pain from lifting babies and groceries off the floor wrong. Better still, learn to hinge and then deadlift, and you&rsquo;ll open up a tremendous world of strength, power, and higher quality movement.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/prepare-for-takeoff-with-the-deadlift-checklist" target="_blank">read more</a></p> checklist cueing deadlift deadlifts Fitness preparation Sat, 11 Jan 2020 10:17:01 +0000 176931 at https://breakingmuscle.com 6 Essential Mindsets For Getting Back In Shape https://breakingmuscle.com/fitness/6-essential-mindsets-for-getting-back-in-shape <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/6-essential-mindsets-for-getting-back-in-shape" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/gettingstartedin.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Once you learn to master your mindset you’ll gain the fluidity and inner resources to dominate your goals. </div></div></div><!--paging_filter--><p><strong>Getting back in shape is a specific challenge that requires specific mindsets</strong>. Trust me, I&rsquo;ve done it a bunch of times. Back in my twenties, I&rsquo;d go hard for a year or two with something like boxing or jiu-jitsu, then be a bum for a year, then train for a half marathon or something. Lately, I&rsquo;m in a much more steady, sustainable rhythm with my workouts. But back then I wanted to try a bunch of different stuff, and one thing that meant was getting back in shape&mdash;and getting in different kinds of shape&mdash;relatively often.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/6-essential-mindsets-for-getting-back-in-shape" target="_blank">read more</a></p> accountability consistency Fitness Foundation general fitness goal formation growth mindset resources Fri, 10 Jan 2020 11:54:50 +0000 183946 at https://breakingmuscle.com Controlling the Chaos of Training in CrossFit https://breakingmuscle.com/fitness/controlling-the-chaos-of-training-in-crossfit <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/controlling-the-chaos-of-training-in-crossfit" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/jamesfitzgerald169.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">We kick off our first podcast of 2020 with James Fitzgerald. He has over 20 years of experience as a strength coach, is a CrossFit games champion and is the founder of OPEX. </div></div></div><!--paging_filter--><div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" frameborder="0" height="360px" src="https://www.youtube.com/embed/Eqr2PomRIrk" width="640px"></iframe></div> <p>&nbsp;</p> <p>No better way to kick of 2020&#39;s podcasts than with one a coach who has gained worldwide respect because of the effort he has shown in pursuing and realizing the best in strength and conditioning training.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/controlling-the-chaos-of-training-in-crossfit" target="_blank">read more</a></p> bodybuilding crossfit Fitness fitness Health hypertrophy james fitzgerald muscle opex opt podcast strength Thu, 09 Jan 2020 02:52:16 +0000 183971 at https://breakingmuscle.com 5 Mistakes You Might Be Making With Your Weightlifting Belt https://breakingmuscle.com/fitness/5-mistakes-you-might-be-making-with-your-weightlifting-belt <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/5-mistakes-you-might-be-making-with-your-weightlifting-belt" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/weightliftingbelt.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">We're going to look at how to make the best of a simple but effective training aid - the weightlifting belt. Here's how to use it. Are you using yours properly? </div></div></div><!--paging_filter--><p style="text-align:center"><img alt="lifting belt, weightlifting belt, weight belt, how to use lifting belt" class="imagecache-full_width" src="https://cdn4.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/20130529/2661714411560859249331123422290o.jpg" /></p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/5-mistakes-you-might-be-making-with-your-weightlifting-belt" target="_blank">read more</a></p> Fitness lifting belts mistakes olympic weightlifting powerlifting weight belt weightlifting weightlifting belt Sun, 05 Jan 2020 10:00:00 +0000 4804 at https://breakingmuscle.com Nothing Will Change This Year If You Don't https://breakingmuscle.com/fitness/nothing-will-change-this-year-if-you-dont <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/nothing-will-change-this-year-if-you-dont" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/barmuscleup.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Maybe this year it is time for a different approach if you have been unsuccessful in the past. </div></div></div><!--paging_filter--><p><strong>I&rsquo;m not going to talk about SMART goal setting or the usual &quot;new year, new me&quot; bullshit</strong>. Like you, I have seen it every year for a long time. In fact, 2020 marks my 22nd year in the fitness industry. Personally I am not one for New Year&rsquo;s resolutions. I do believe the end of the year and start of another is a great time for reflection, introspection and time to plan for a better future, but I also believe any time is a great time for doing self-reflection and the like. It doesn&rsquo;t have to be at the beginning of the year.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/nothing-will-change-this-year-if-you-dont" target="_blank">read more</a></p> daily practice emotional eating Fitness goal formation mindset new year's resolutions perspective sports psychology Wed, 01 Jan 2020 22:56:48 +0000 178911 at https://breakingmuscle.com 7 Fitness Hacks for 2020 https://breakingmuscle.com/fitness/7-fitness-hacks-for-2020 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/7-fitness-hacks-for-2020" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201912/2020gymhacks.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">2020 is the start of a new decade or the end of the last one depending on your point of view. Time to pick up some new ideas and strike a new path ahead on your fitness journey. </div></div></div><!--paging_filter--><p style="text-align:center"><img alt="" class="imagecache-full_width" src="https://cdn5.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/201912/7fitnesshacks.png" /></p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/7-fitness-hacks-for-2020" target="_blank">read more</a></p> barbells coaching diet plans Fitness fitness-related research hacks kettlebells nutrition resolutions social media sports research weightlifting Mon, 30 Dec 2019 17:04:18 +0000 183941 at https://breakingmuscle.com An Antidote to CrossFit: Going All in on Dan John https://breakingmuscle.com/fitness/an-antidote-to-crossfit-going-all-in-on-dan-john <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/an-antidote-to-crossfit-going-all-in-on-dan-john" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201912/danjohnrkcinstruction.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The antidote to Insta-coaching, CrossFit haters, geezer coaches, and trolls is a return to the fundamentals of training. Cue Dan John. </div></div></div><!--paging_filter--><p>Greg Glassman is a controversial choice for <a href="/fitness/coach-of-the-decade-greg-glassman-crossfits-founder">Coach of the Decade</a> if you define coach in a certain way, or you think Glassman is all about marketing, or you&#39;re mad at CrossFit because, well, they really do make some fitness professionals pretty mad. You can&#39;t say the same about <a href="/coaches/dan-john">Dan John</a>. So, here&rsquo;s an antidote to the CrossFit bug to balance it out for all those people who were mortally offended by our choice of Glassman as Coach of the Decade.</p> <p><a href="https://breakingmuscle.com/fitness/an-antidote-to-crossfit-going-all-in-on-dan-john" target="_blank">read more</a></p> dan john Fitness functional fitness kettlebells pull push simple training workout programming Sun, 29 Dec 2019 17:41:19 +0000 183926 at https://breakingmuscle.com Coach of the Decade: Greg Glassman, CrossFit's Founder https://breakingmuscle.com/fitness/coach-of-the-decade-greg-glassman-crossfits-founder <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/coach-of-the-decade-greg-glassman-crossfits-founder" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201912/gregglassman.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">One man has helped shape the way people train in gyms this last decade. He has had few peers when it comes to influence and his presence is felt worldwide. </div></div></div><!--paging_filter--><p><img alt="" class="imagecache-full_width" src="https://cdn3.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/201912/precisioncrossfitsundayworkout.jpg" /></p> <p>&nbsp;</p> <p>In an interview with <a href="https://www.cnbc.com/2016/10/11/the-founder-of-crossfit-credits-his-success-to-one-simple-secret.html" target="_blank">CNBC</a>, Greg Glassman, the 63-year-old founder of CrossFit, said that CrossFit&rsquo;s success happened without a business plan, without any marketing. Dave Werner, the founder of CrossFit North, the first affiliate.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/coach-of-the-decade-greg-glassman-crossfits-founder" target="_blank">read more</a></p> affiliate Andy Petranek coach crossfit Fitness greg glassman Gymnastics high intensity interval training HIIT kettlebells Michael Tromello olympic weightlifting trainer Sat, 28 Dec 2019 18:55:38 +0000 183921 at https://breakingmuscle.com Present Self, Future Self, and the Ingredients of Successful Fitness Change https://breakingmuscle.com/fitness/present-self-future-self-and-the-ingredients-of-successful-fitness-change <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/present-self-future-self-and-the-ingredients-of-successful-fitness-change" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201912/pushupunevensurface.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Present self loves to eat cinnamon rolls under the condition that future self will spend a month sustaining himself on broccoli and water. His plans might work if he were more realistic. </div></div></div><!--paging_filter--><p>You do it every year and not just in your <a href="/fitness/prime-your-new-years-resolution-now-for-a-change-that-actually-sticks">New Year&rsquo;s Resolution</a>. You decide to make a change. It sounds really exciting too. You can feel the transformation that is set to take place. You can see the person you will become. That&rsquo;s the fun of planning lifestyle improvements. They are exciting and come at no cost to your present self.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/present-self-future-self-and-the-ingredients-of-successful-fitness-change" target="_blank">read more</a></p> change Fitness goal planning habit meal planning mindset transformation willpower Sat, 21 Dec 2019 19:33:51 +0000 183876 at https://breakingmuscle.com Build Body Awareness Upside Down https://breakingmuscle.com/fitness/build-body-awareness-upside-down <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/build-body-awareness-upside-down" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201912/handstands.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Handstands are a cool party trick, they’re satisfying to learn, and they make you feel young and limber. </div></div></div><!--paging_filter--><p>While there&rsquo;s some debate in the functional fitness world whether handstand holds, handstand walks, and handstand push-ups should be considered functional movements, I would say it doesn&rsquo;t really matter.</p> <p>&nbsp;</p> <p>Because&hellip;</p> <p>&nbsp;</p> <p>People want to learn them.</p> <p>&nbsp;</p> <p>They&rsquo;re a cool party trick, they&rsquo;re satisfying to learn, and they make you feel young and limber when you&rsquo;re doing them (if you become proficient, that is).</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/build-body-awareness-upside-down" target="_blank">read more</a></p> balance ability body awareness dynamic balance Fitness freestanding handstand handbalancing handstand walking Thu, 19 Dec 2019 16:48:00 +0000 183636 at https://breakingmuscle.com Coach, Trainer, or Entertainer - The Fitness Industry Conundrum https://breakingmuscle.com/fitness/coach-trainer-or-entertainer-the-fitness-industry-conundrum <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/coach-trainer-or-entertainer-the-fitness-industry-conundrum" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201912/coachtrainerentertainer.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Not all fitness professionals are created equal. </div></div></div><!--paging_filter--><p>Fitness has reached worldwide popularity. The need for classes, personal training, and of course my favorite, semi-private training, has exploded with the rise in popularity of fitness. Many people and businesses have stepped up to fill this need.</p> <p>&nbsp;</p> <p>This is a great thing, but buyers beware. <strong>Not all fitness professionals are created equal</strong>. I believe there are three major categories of fitness professionals: coach, trainer, and entertainer.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/coach-trainer-or-entertainer-the-fitness-industry-conundrum" target="_blank">read more</a></p> client assessment client relationship coaching coaching skills entertainment Fitness fitness industry injury prevention trainer training plan Wed, 18 Dec 2019 01:52:43 +0000 183896 at https://breakingmuscle.com Bird Dogs: Use Them to Build Stability and Strength https://breakingmuscle.com/fitness/bird-dogs-use-them-to-build-stability-and-strength <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/bird-dogs-use-them-to-build-stability-and-strength" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201912/birddogsstabilitystrength.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Whether you have lower back pain or not, better spinal stability should be a goal to strive for and bird dogs can help with this. </div></div></div><!--paging_filter--><p>The bird dog is an excellent exercise for increasing both stability and strength in your core and lower back muscles. By strength, I don&#39;t mean how heavy can you lift&mdash;instead I&#39;m talking about the endurance and stability of your muscles against micro-movements. This type of stability is absolutely essential for the big lifts if you want to avoid injury.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/bird-dogs-use-them-to-build-stability-and-strength" target="_blank">read more</a></p> bird dog core exercises core stability core strength Fitness lower back pain lower body stability strength thoracic mobility yoga Mon, 16 Dec 2019 22:06:22 +0000 183851 at https://breakingmuscle.com