Breaking Muscle https://breakingmuscle.com/feed/rss en A Blood Flow Restriction Training Primer https://breakingmuscle.com/fitness/a-blood-flow-restriction-training-primer <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/a-blood-flow-restriction-training-primer" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201801/occlussiontrainingorbfr.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">Occlusion training advocacy goes back to the 1960s. Today, we understand and appreciate its efficacy much more than we ever did. Here's why. </div></div></div><!--paging_filter--><div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" frameborder="0" height="360px" mozallowfullscreen="" src="https://player.vimeo.com/video/251328407" webkitallowfullscreen="" width="640px"></iframe></div> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/a-blood-flow-restriction-training-primer" target="_blank">read more</a></p> angionegenis blood flow restriction training Fitness occlusion training Tue, 16 Jan 2018 15:14:22 +0000 179031 at https://breakingmuscle.com Subversive Fitness: Day 281 Of 360 https://breakingmuscle.com/workouts/subversive-fitness-day-281-of-360 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/subversive-fitness-day-281-of-360" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201801/subversivefitnessshortswingkb.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">Today, weight is a distant second to position and execution- if designated weight detracts from near-perfect execution, adjust at least one interval down and continue. </div></div></div><!--paging_filter--><h2>Day 281 Of 360</h2> <div class="box">Full-range high pull:</div> <div class="box">4 x 5 @ as heavy as possible in each set</div> <div class="box">1 x 15 @ 50% of heaviest 5-rep from above</div> <p>&nbsp;</p> <p>Rest as needed between sets. If the set of 5 requires interruption, adjust as little as needed to complete next set uninterrupted. When the scheme is listed as &ldquo;4 x 5&Prime;, it always refers to &ldquo;Sets&rdquo; x &ldquo;Reps&rdquo;. Reminder: Position and range of motion always govern weight, and overhead is not a relative position</p> <p>&nbsp;</p> <p>Then:</p> <p><a href="https://breakingmuscle.com/workouts/subversive-fitness-day-281-of-360" target="_blank">read more</a></p> airdyne dumbbell exercise technique kettlebells mace physical strength and conditioning Subversive Fitness Wolf Brigade Workouts Tue, 16 Jan 2018 10:43:19 +0000 178886 at https://breakingmuscle.com A Simple Cue to Immediately Improve Your Deadlift https://breakingmuscle.com/fitness/a-simple-cue-to-immediately-improve-your-deadlift <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/a-simple-cue-to-immediately-improve-your-deadlift" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201801/sumodeadlifttopposition.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 faster and more biomechanically efficient pull awaits. </div></div></div><!--paging_filter--><p><strong>What does your deadlift look like when it gets heavy?</strong> More than likely, your hips shoot up, your chest collapses forward, and you lose the maximal force you are trying to apply.</p> <p>&nbsp;</p> <p>When the hips rise too fast, you lose the opportunity to move big weights. Regardless of your preference for starting hip height, <strong>a straight leg reduces the involvement of your glutes, hamstrings, quads, and adductors</strong>. The more you are able to use these significant muscle groups, the more chance you have of producing a higher strength output.</p> <p><a href="https://breakingmuscle.com/fitness/a-simple-cue-to-immediately-improve-your-deadlift" target="_blank">read more</a></p> deadlift Fitness posterior chain powerlifting strength and conditioning Technique Technique Tue, 16 Jan 2018 10:15:00 +0000 161926 at https://breakingmuscle.com 20 Ways to Prepare Poultry: Korean BBQ Chicken https://breakingmuscle.com/healthy-eating/20-ways-to-prepare-poultry-korean-bbq-chicken <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/healthy-eating/20-ways-to-prepare-poultry-korean-bbq-chicken" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201801/koreanbbqchickenheadline.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">Korean barbeque is known for using the flavors of garlic and ginger which I’ve added to shredded chicken to create a dish to make the whole family happy. </div></div></div><!--paging_filter--><p>Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.</p> <p><a href="https://breakingmuscle.com/healthy-eating/20-ways-to-prepare-poultry-korean-bbq-chicken" target="_blank">read more</a></p> 20 Days of Poultry clean eating low carb nutrition protein recipe Healthy Eating Mon, 15 Jan 2018 21:14:35 +0000 179001 at https://breakingmuscle.com Subversive Fitness: Day 280 Of 360 https://breakingmuscle.com/workouts/subversive-fitness-day-280-of-360 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/subversive-fitness-day-280-of-360" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201801/subversivefitnessmace360.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">Move and breathe deliberately, and attempt no rest outside of the designated durations. </div></div></div><!--paging_filter--><h2>Day 280 Of 360</h2> <p>&nbsp;</p> <div class="box">50 Mace 360 / 1-arm 360:</div> <p>&nbsp;</p> <p>Position governs weight- today is self-scaled and challenging; Select a weight that will demand a maximum of two set breaks. If a third is needed, adjust one interval down and continue safely (recommended baseline 10kg + W, 12kg. + M).</p> <p>&nbsp;</p> <p>Then, 5 rounds of:</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/subversive-fitness-day-280-of-360" target="_blank">read more</a></p> airdyne dumbbell exercise technique kettlebells mace physical strength and conditioning Subversive Fitness Wolf Brigade Workouts Mon, 15 Jan 2018 11:42:59 +0000 178881 at https://breakingmuscle.com Injury Prevention and Resilience Through Improper Training https://breakingmuscle.com/fitness/injury-prevention-and-resilience-through-improper-training <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/injury-prevention-and-resilience-through-improper-training" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201801/resiliencetraining1.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">Careful dosages of “improper” alignment can help prevent injury when doing athletic movement. </div></div></div><!--paging_filter--><blockquote><p class="rtecenter">&ldquo;You will always regret not training the position you got injured.&rdquo;</p> <p class="rtecenter">- Dr. Andreo Spina</p> </blockquote> <p>&nbsp;</p> <p><strong>Some injuries are just unavoidable</strong>. I do believe a lot of wear-and-tear injuries or under-recovered injuries are avoidable, but the tripping over a weight, slipping on some ice, and stepping off of something and rolling your ankle types of injuries will happen. Now, how you bounce back from them depends on your training.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/injury-prevention-and-resilience-through-improper-training" target="_blank">read more</a></p> ankle mobility back strength Fitness injury prevention range of motion shoulder health Mon, 15 Jan 2018 11:01:48 +0000 178991 at https://breakingmuscle.com 20 Ways to Prepare Poultry: Curry Turkey Sliders https://breakingmuscle.com/healthy-eating/20-ways-to-prepare-poultry-curry-turkey-sliders <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/healthy-eating/20-ways-to-prepare-poultry-curry-turkey-sliders" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201801/curryturkeyslidersheadline.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">The best burgers, to me, are ones that have a little crunch, a little heat, and just enough sauce to make the flavors really stand out. </div></div></div><!--paging_filter--><p>Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.</p> <p><a href="https://breakingmuscle.com/healthy-eating/20-ways-to-prepare-poultry-curry-turkey-sliders" target="_blank">read more</a></p> 20 Days of Poultry healthy eating meal planning nutrition protein recipe Healthy Eating Sun, 14 Jan 2018 21:45:50 +0000 178996 at https://breakingmuscle.com Aging Is B.S. - The Myth Of Missed Opportunities https://breakingmuscle.com/fitness/aging-is-bs-the-myth-of-missed-opportunities <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/aging-is-bs-the-myth-of-missed-opportunities" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201505/pistolmastersathlete1.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">Do not go gently into the good night - life is always full of possibilities for accomplishment and change. </div></div></div><!--paging_filter--><p><strong>Never tell me you&#39;re too old. Never tell me it&#39;s because you&#39;re aging that you&#39;re fat, sore, achy, can&#39;t recover, not as strong, not as fit, or</strong>... The list of excuses laid at the feet of aging is maddening and mistaken.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/aging-is-bs-the-myth-of-missed-opportunities" target="_blank">read more</a></p> aging Fitness mature nutrition older athletes strength stress Sun, 14 Jan 2018 20:00:00 +0000 152206 at https://breakingmuscle.com Subversive Fitness: Day 279 of 360 https://breakingmuscle.com/workouts/subversive-fitness-day-279-of-360 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/subversive-fitness-day-279-of-360" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201801/subversivefitnessturkishgetup2.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">Transition seamlessly, move deliberately and take no rest. </div></div></div><!--paging_filter--><h2>Day 279 of 360</h2> <p>&nbsp;</p> <div class="box">2L, 2R Turkish Get-up @ (up to) 90% of 1RM</div> <div class="box">20 yd. Farmer carry @ as heavy as possible</div> <div class="box">1 minute rest</div> <div class="box">4L, 4R Turkish Get-up @ (up to) 75%</div> <div class="box">40 yd. Farmer carry @ as heavy as possible</div> <div class="box">1 minute rest</div> <div class="box">6L, 6R Turkish Get-up @ (up to) 50%</div> <div class="box">60 yd. Farmer carry @ as heavy as possible</div> <div class="box">1 minute rest</div> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/subversive-fitness-day-279-of-360" target="_blank">read more</a></p> airdyne dumbbell exercise technique kettlebells mace physical strength and conditioning Subversive Fitness Wolf Brigade Workouts Fri, 12 Jan 2018 10:21:22 +0000 178766 at https://breakingmuscle.com Define Your Habits by Playing the Long Game https://breakingmuscle.com/fitness/define-your-habits-by-playing-the-long-game <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/define-your-habits-by-playing-the-long-game" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201801/fitnessgoalsandhabits.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">Make small changes that over time will add up to something big. </div></div></div><!--paging_filter--><p><strong>At the beginning of each year, you begin to think about what you want to change</strong>. You know fitness is important. You read all of the information about how to improve happiness, longevity, and overall health through lifestyle choices, so you comprise a list that looks something like this:</p> <p>&nbsp;</p> <ol> <li>Lean out</li> <li>Increase 1RM deadlift</li> <li>Improve recovery by establishing a sleep routine</li> <li>Run a 5K with my daughter</li> </ol> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/define-your-habits-by-playing-the-long-game" target="_blank">read more</a></p> daily exercise daily practice Fitness goal setting goals habits nutrition Thu, 11 Jan 2018 18:13:45 +0000 178986 at https://breakingmuscle.com