Fitness https://breakingmuscle.com/fitness en More Than a Workout: Learning Curves and Having High Standards https://breakingmuscle.com/fitness/more-than-a-workout-learning-curves-and-having-high-standards <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/more-than-a-workout-learning-curves-and-having-high-standards" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/gymjones.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">If you really want something significant from your own training, be prepared to put in the time and effort to understand the mechanisms behind your methods. </div></div></div><!--paging_filter--><p>We have <a href="https://gymjones.com/" style="" target="_blank">high standards at Gym Jones</a>. I don&rsquo;t just mean the strength and fitness standards that so many people associate us with. I mean it more generally. When we train someone here, we expect effort and intensity, of course, but we also expect them to meet us halfway. We will give you our time, our energy, and all of the training knowledge we&rsquo;ve accumulated over the years. <strong>But it&rsquo;s what the trainee brings to training that is, in many respects, the much more important contribution</strong>.</p> <p><a href="https://breakingmuscle.com/fitness/more-than-a-workout-learning-curves-and-having-high-standards" target="_blank">read more</a></p> client relationship coaching determination discipline Fitness focus goal formation intention mindset standards Wed, 20 Nov 2019 22:38:15 +0000 183856 at https://breakingmuscle.com You Need More Than a Training Template https://breakingmuscle.com/fitness/you-need-more-than-a-training-template <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/you-need-more-than-a-training-template" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/chinupwoman.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">You change as you lift over time and you change as you age. There's no template for life. </div></div></div><!--paging_filter--><p><em>&quot;Buy my template, and you&rsquo;ll not only get stronger, but it&rsquo;s all you&rsquo;ll ever need</em>.&quot; Have you ever heard a popular coach or trainer say this?</p> <p>&nbsp;</p> <p>Templates are for sale, usually as an ebook or a PDF downloadable file with illustrated instructions. The pitch includes that it&rsquo;s easy to understand, to do, and promotes consistency. It&rsquo;s often a twelve, sixteen, or twenty-four-week program that you can repeatedly do without much change.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/you-need-more-than-a-training-template" target="_blank">read more</a></p> coaching Fitness fitness hypertrophy personal trainer physiological stress powerlifter rest and recovery strength training total training volume training programs Tue, 19 Nov 2019 15:48:32 +0000 183831 at https://breakingmuscle.com Band Pullovers - The Torso Builder https://breakingmuscle.com/fitness/band-pullovers-the-torso-builder <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/band-pullovers-the-torso-builder" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/pulloverexercise.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">The addition of a band anchored behind you allows you to keep tension on the muscle throughout the entire range. </div></div></div><!--paging_filter--><p><strong>The <a href="/fitness/understanding-and-growing-the-wings-of-your-upper-body">classic dumbbell pullover is an exercise bodybuilders</a> have been doing for ages</strong>. Back in the Golden era they were credited with building bigger lats, pecs, and serratus. Many top bodybuilders also swore they increased the size of your rib cage too. You have probably seen old black and white pictures of people like Arnold Schwarzenegger doing them.</p> <p>&nbsp;</p> <p>And some people went as far as to call them the upper body squat.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/band-pullovers-the-torso-builder" target="_blank">read more</a></p> band daily exercise dumbbell Fitness lats muscle gain resistance training strength and conditioning Mon, 18 Nov 2019 22:54:14 +0000 182641 at https://breakingmuscle.com The Toxicity of Diet Culture https://breakingmuscle.com/fitness/the-toxicity-of-diet-culture <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-toxicity-of-diet-culture" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/antidiet.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">Let's put an end to fat-shaming and our unhealthy obsession with losing weight. </div></div></div><!--paging_filter--><p>Diet culture is toxic, haven&rsquo;t you heard?</p> <p>&nbsp;</p> <p>For many, the impetus behind the <a href="/healthy-eating/anti-diet-common-sense-the-banana-is-not-making-you-fat">anti-diet culture movement</a> is all about putting an end to fat-shaming and our unhealthy obsession with losing weight.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/the-toxicity-of-diet-culture" target="_blank">read more</a></p> choices Fitness fitness nutrition goal formation healthy habits healthy lifestyle mindset nutritional coaching Mon, 18 Nov 2019 22:50:09 +0000 183751 at https://breakingmuscle.com Prime Your New Year's Resolution Now For a Change That Actually Sticks https://breakingmuscle.com/fitness/prime-your-new-years-resolution-now-for-a-change-that-actually-sticks <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/prime-your-new-years-resolution-now-for-a-change-that-actually-sticks" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/hipdynamics.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">You have time to prepare presents and decorations. You may not have as much time to prepare for a healthier you in the New Year. </div></div></div><!--paging_filter--><p><strong>Halloween has come and gone and we are officially into the holiday season</strong>. Two months of spending and gorging yourself silly which eventually leads to resolution season, where you worry about whatever damage was done. Yet, given the success rate of New Year&#39;s resolutions (<a href="https://www.inc.com/marla-tabaka/why-set-yourself-up-for-failure-ditch-new-years-resolution-do-this-instead.html" target="_blank">80% fail by February</a>), maybe we should short-circuit this annual cycle.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/prime-your-new-years-resolution-now-for-a-change-that-actually-sticks" target="_blank">read more</a></p> balanced diet challenge Fitness getting started habits holidays new year's resolutions seasonal weight gain social norms sustainability sustainable Sun, 17 Nov 2019 15:15:31 +0000 183791 at https://breakingmuscle.com 5 Tips to Get Fit Over 50 https://breakingmuscle.com/fitness/5-tips-to-get-fit-over-50 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/5-tips-to-get-fit-over-50" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/middleagedathletes.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">Your training is only a small part of your overall fitness and health program. </div></div></div><!--paging_filter--><p>We all have that moment when we realize that we need to take better care of ourselves. For many of my clients, this moment comes sometime in their 50s. When this moment occurs later in your life, it is important to make sure that you are approaching your health and fitness appropriately to ensure that you are mitigating risk of injury and that you are setting yourself up for success.</p> <p>&nbsp;</p> <p>Below are my top five tips to help you get fit over the age of 50.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/5-tips-to-get-fit-over-50" target="_blank">read more</a></p> 50+ exercise age Fitness fitness over 50 goal setting injury prevention mature athlete rest and recovery training plan Fri, 15 Nov 2019 03:28:52 +0000 183741 at https://breakingmuscle.com How to Use Ascending Reps to Build Size and Strength https://breakingmuscle.com/fitness/how-to-use-ascending-reps-to-build-size-and-strength <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/how-to-use-ascending-reps-to-build-size-and-strength" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/exhaustedlifterrestingonbarbell.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">Assuming that building strength and muscle ranks highly among your training priorities, then you may be interested to learn about ascending reps. </div></div></div><!--paging_filter--><p>Assuming that building strength and muscle ranks highly among your training priorities, then you may be interested to learn about ascending reps (also known as ladders).</p> <p>&nbsp;</p> <p><strong>What are ascending reps?</strong></p> <p>&nbsp;</p> <p>Ascending reps are simply sets of increasing reps, with the same weight, until a total number of reps are completed. You can also work back down again (pyramids) or repeat the sets (waves), but more on this later.</p> <p>&nbsp;</p> <p>For example, instead of performing 5 sets of 5 reps, you could do:</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/how-to-use-ascending-reps-to-build-size-and-strength" target="_blank">read more</a></p> ascending daily practice Fitness hypertrophy muscle gain progressive overload rep schemes reps size strength and conditioning training plan Tue, 12 Nov 2019 12:52:47 +0000 183811 at https://breakingmuscle.com How to Get That Elusive Spark https://breakingmuscle.com/fitness/how-to-get-that-elusive-spark <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/how-to-get-that-elusive-spark" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/sparkinspiration.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">It’s easy to get carried away by emotion and let it control you instead of using the energy of it toward a singular effort. </div></div></div><!--paging_filter--><p><strong>The first gym I trained at looked like a set from a 80&#39;s action movie</strong>. From the outside, it looked like an old stone mill. Every member was given a key to get in and train whatever time of day or night you wanted. At the entrance, there was a table with a boombox, CD cases, and a clipboard to sign in with the date and time.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/how-to-get-that-elusive-spark" target="_blank">read more</a></p> barbells bodybuilding boxing Fitness fitness meditation nutrition power lifting pushing boundaries rest and recovery VO2 Max Mon, 11 Nov 2019 23:17:49 +0000 183766 at https://breakingmuscle.com The No Excuse Deck of Cards Bodyweight Workout https://breakingmuscle.com/fitness/the-no-excuse-deck-of-cards-bodyweight-workout <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-no-excuse-deck-of-cards-bodyweight-workout" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/kneetoelbowsideplank.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">Try these anywhere, anytime bodyweight exercises, and the killer deck of cards game to build a fun and challenging workout. </div></div></div><!--paging_filter--><p>What if you have a few minutes only, a little time before you get back to work, pick up the kids, go to your next appointment? Do you <a href="/fitness/plan-b-short-workouts-that-will-save-your-day">get in a quick workout</a> in or scroll through the posts on your phone?</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/the-no-excuse-deck-of-cards-bodyweight-workout" target="_blank">read more</a></p> bodyweight exercise bodyweight workout Diamond Push-Up first responders Fitness leo lunge military pause squat plank police push-up side plank squat jump T Push-Up Mon, 11 Nov 2019 15:10:44 +0000 183841 at https://breakingmuscle.com Double Your Leg Strength One Leg at a Time https://breakingmuscle.com/fitness/double-your-leg-strength-one-leg-at-a-time <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/double-your-leg-strength-one-leg-at-a-time" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/doublelegstrength.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">Here are some proven exercises to help create explosive power and strength in your legs. </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/E2KoBFPnyPg" width="640px"></iframe></div> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/double-your-leg-strength-one-leg-at-a-time" target="_blank">read more</a></p> box jumps Bulgarian split squat crossfit dumbbells Fitness glute exercises leg curls leg strength one Leg RDL running single leg strength and conditioning weighted wall sits Fri, 08 Nov 2019 15:34:39 +0000 183826 at https://breakingmuscle.com 5 Foolproof Ways to Build Muscular Shoulders https://breakingmuscle.com/fitness/5-foolproof-ways-to-build-muscular-shoulders <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/5-foolproof-ways-to-build-muscular-shoulders" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/deltoidback2.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">There’s no need to overcomplicate things—packing on muscle for powerful and healthy shoulders can be simple. </div></div></div><!--paging_filter--><p>Your shoulders say everything about you&mdash;from the mid-level office employee sitting in his cubicle 9 to 5 with rounded shoulders to the powerful high-level executive standing erect as he leads meetings&mdash;<strong>your shoulders define how others perceive you</strong>.</p> <p>&nbsp;</p> <p>Tiny narrow shoulders make you look weak and timid&mdash;like Bambi.</p> <p>&nbsp;</p> <p>Massive broad shoulders make you look powerful and confident&mdash;like Superman.</p> <p>&nbsp;</p> <p>If you&rsquo;re reading this, you and I know two things:</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/5-foolproof-ways-to-build-muscular-shoulders" target="_blank">read more</a></p> Fitness neck strength posture shoulder health spine health upper body exercises upper body workouts Thu, 07 Nov 2019 04:04:10 +0000 183801 at https://breakingmuscle.com Build a Bigger Back With This Single Arm Breakthrough https://breakingmuscle.com/fitness/build-a-bigger-back-with-this-single-arm-breakthrough <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/build-a-bigger-back-with-this-single-arm-breakthrough" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/muscularback.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 me wrong, pronated wide grip pulldowns are a good exercise, but they aren’t ideal to train the lats. </div></div></div><!--paging_filter--><p>If you struggle to build a thick, wide back it is probably not because your program sucks. The answer is likely much simpler than that&mdash;your technique is crap and you cannot develop a <a href="/fitness/your-secret-weapon-for-pain-free-muscle-growth">mind-muscle connection (MMC)</a> with the muscles of the back.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/build-a-bigger-back-with-this-single-arm-breakthrough" target="_blank">read more</a></p> 1 arm back exercises exercise technique Fitness hypertrophy lats strength and conditioning upper body exercises Tue, 05 Nov 2019 13:49:44 +0000 183816 at https://breakingmuscle.com 15 Exercise Tips For People Over 50 https://breakingmuscle.com/fitness/15-exercise-tips-for-people-over-50 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/15-exercise-tips-for-people-over-50" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201911/middleagedfemaleathlete.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">Here are some exercises that you can try if you are getting into training over the age of 50. They're pretty good for any age, covering strength, core, and balance. </div></div></div><!--paging_filter--><p>Our bodies begin to change drastically after fifty: a more rapid decline in bone density and a greater loss in coordination and motor control. Fortunately, in most cases, all of these things can be <a href="/workouts/the-still-going-strong-past-50-program" style="outline-width: 0px !important; user-select: auto !important;">slowed or reversed with the implementation of a good fitness program</a>. It&rsquo;s great to have strength or weight loss goals at this age, but, most importantly, it is the goal to protect one&#39;s physical independence.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/15-exercise-tips-for-people-over-50" target="_blank">read more</a></p> 50+ exercise age aging beginners bird dog cobra dead bug Fitness fitness over 50 How To Train kettlebells loaded carries masters masters athlete mature athlete resistance bands step-ups Mon, 04 Nov 2019 02:18:39 +0000 183806 at https://breakingmuscle.com You Shouldn't Train Like the Pros to Build Muscle https://breakingmuscle.com/fitness/you-shouldnt-train-like-the-pros-to-build-muscle <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/you-shouldnt-train-like-the-pros-to-build-muscle" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201710/longlimbedhypertrophy.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">All beginners and many intermediates run into the same fundamental problem, they don’t have a pre-existing understanding of nutrition and exercise. </div></div></div><!--paging_filter--><p>Most men come to the gym with the goal of improving their aesthetics. Often they look for guidance through various channels of information, the most common being Google, YouTube, or a fitness blog.</p> <p>&nbsp;</p> <p><strong>These can be a great place to start, but all beginners and many intermediates run into the same fundamental problem</strong>. They don&rsquo;t have a pre-existing understanding of nutrition and exercise and therefore have no way to evaluate the quality of the information being shared.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/you-shouldnt-train-like-the-pros-to-build-muscle" target="_blank">read more</a></p> beginners Fitness fitness hypertrophy muscle growth strength and conditioning training plan weightlifting Thu, 31 Oct 2019 19:13:28 +0000 183781 at https://breakingmuscle.com Fix Your Lower Back Pain: From Posture to Strength https://breakingmuscle.com/fitness/fix-your-lower-back-pain-from-posture-to-strength <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/fix-your-lower-back-pain-from-posture-to-strength" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201910/bringbackyoursinuousspine.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">Beyond aesthetics, poor posture can also lead to chronic pain, most commonly lower back pain. </div></div></div><!--paging_filter--><blockquote><p>&ldquo;Stop slouching.&rdquo;</p> <p>&ldquo;Sit up straight.&rdquo;</p> <p>&ldquo;Your posture is just horrendous.&rdquo;</p> </blockquote> <p>&nbsp;</p> <p><strong>Posture bullies are the worst, aren&rsquo;t they</strong>?</p> <p>&nbsp;</p> <p>Chances are your mom was the biggest posture bully of all. And chances are your reaction was to want to tell her to f-off (even though deep down you knew she was right because bad posture isn&rsquo;t attractive).</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/fix-your-lower-back-pain-from-posture-to-strength" target="_blank">read more</a></p> back exercises Fitness hollow hold lower back pain planks posture shoulder health supermans thoracic mobility Wed, 30 Oct 2019 01:07:31 +0000 183671 at https://breakingmuscle.com