The Best Set and Rep Scheme for Your Goal. By Jordan Syatt – 8/9/2013 Here's what you need to know... • There's no right or wrong set and rep scheme. There's only what works best for you and your specific needs and goals. • You can make progress with almost any program, provided you work hard. Still, some programs are better suited to specific goals than others. What's the best set and rep scheme for size and strength? With so many seemingly effective options, it's difficult to know which is best. With that in mind, here are some proven set and rep schemes for several different training goals.
Maximal Strength Description: Maximal strength can be displayed by lifting as much weight as possible for 1-5 reps. Appropriate Training Percentages: 85-100% 1RM Best Set & Rep Scheme: 3 x 3 Reasoning: 3 sets of 3 reps allows the lifter to handle near maximal loads without pushing to the point of a true one repetition maximum (1RM). Speed and Power Appropriate Training Percentages: 40-80% 1RM Best Set & Rep Scheme: 9 x 3 Hypertrophy Endurance. Bench Like A Behemoth: Jimmy Kolb's Bigger Bench Split. By Erica Milstein Aug 08, 2013 So you want a bigger bench, huh? Here's the guy that can show you how. Meet powerlifting phenomenon Jimmy Kolb. At just 23 years old, Jimmy has taken over the No. 1 ranking in Powerlifting USA and Powerlifting Watch. He weighs 220 pounds and he holds the squat-bench-deadlift world record of 2,410 pounds.
Some of Kolb's best-in-meet lifts include a 900-pound squat, 903-pound bench, and 700-pound deadlift. Watch The Video - 02:22 As a world-record bench presser, Jimmy Kolb is an expert on technique and training. Jimmy Kolb's Bigger Bench Training Split /// Take 1-2 days off between days 2 and 3 for adequate recovery. Printable Page PDF Document About The Author Check out these awesome articles by some of the best writers in the industry. Your comment has been posted! Lorem ipsum dolor sit amet, consectetur adipiscing elit. Showing 1 - of 34 Comments Featured Product.
Bench Press More In Just One Day! Learn Bar Placement & Other Tips. It is a pecking order in the gym to know how much you bench press. First question that most athletes will ask you is how much you bench. The average non-lifter asks the same question that is more common to hear, "How much do you bench? " Having a good bench has always been important to powerlifters who like to ring up the big totals. Most bodybuilders can take it or leave it and care more about the ability to move moderate pounds more reps.
Football, basketball, hockey and other athletes are quickly realizing the benefits of a good strong bench press. So how do you get a good bench? Click Image To Enlarge.Technique Is Very Important In The Bench Press. Bench & Bar Placement This has to do with how you are positioned on the bench and under the bar. When you lie down, place your feet on the bench and raise your pelvis very high, this allows you to put most of your weight on the base of your neck and the top of your shoulders. Grip the bar with a closed grip. Breathing is another key factor. Heimatilbúnir íspinnar. Kókoskúlur í hollum búningi. 18 Quick Ways To Improve Your Workouts. By Don Saladino Jun 19, 2013 I promise you that, no matter what fitness level you have attained, at least one of these 18 simple tips will add value to your workouts.
Don't feel like you have to mix everything in at once. If you religiously take bits and pieces from my collection of 18 quick tips and incorporate them into your routine, you will move better, look better, and become a heck of a lot stronger. 1 / Train Unilaterally 2 / Organize Your Program in 4 to 12 week Blocks Having your training program written out helps you stay disciplined. 3 / Start Foam Rolling Foam rollers are the long foam cylinders that you see people … rolling on. 4 / Jump Before Your Workouts 5 / Throw a Medicine Ball 6 / Carry Something Heavy Grab two heavy dumbbells and walk around your gym floor. 7 / Get Rid of Those Straps Unless you have an injury and need help with grip strength, get rid of your straps. 8 / Start Using Kettlebells 9 / Add Amino Acids During Your Workouts 12 / Change Your Grips About The Author. Full Contact Core. Ever meet one of those true strength freaks? One of those guys that can bench 300 for reps, deadlift 500, dunk a basketball, and carry heavy furniture around like it's plastic lawn chairs?
While this kind of full body strength is impressive – not to mention useful when you need someone to help you move – it's also a fine example of exceptional core strength. Now I've done it. I said "core," which immediately conjures up images of 30-second ab infomercial products and skinny men in spandex contorting on Bosu balls. However, I prefer to use the word core as how the dictionary defines it: "the basic or most important part; the essence. " Now there's no shortage of good core training articles available, and literally dozens of very effective exercises. Considering you're reading T Nation, there's a good chance that you want to improve your squat, bench, and deadlift. Answer is, very little. To get truly strong you need to choose what I call full contact core exercises.
Step # 1: Build Tension. Why You Shouldn't Use Your Microwave to Make Tea. The Five Tools of Mental Strength, A.K.A. Balls. Coming up with a simple definition for mental strength or toughness isn't easy. It's a subject that's both complex and highly individual, as we'll often draw upon our own experiences and observations when attempting to define it. This explains why one's definition of mental strength could be surviving two stress-filled tours in Iraq, while another's might be growing up watching their single mother support a family by working 60-hour weeks.
Mental strength is something I've been forced to develop throughout my lifting career and my life, and in my opinion the best approach is to identify what composes it, namely the following five things: • Confidence and belief in oneself • The ability to overcome adversity • The ability to tolerate or endure pain • The desire and determination to keep going no matter the cost (read sacrifice) • The ability to overcome fear. 1.
The Foundation of Mental Strength You must believe this in the face of any opposition to your goals. 2. Is that so? 3. 4. 5. Www.markkislich.com/markkislichproducts/Supplements.pdf. So You Want Whiter Teeth??? Cheap cut recipes. How To Make Healthy Chocolate Peanut Butter Cups. Healthy Recipes, Healthy Eating, Healthy Cooking | Eating Well. Over 100 Quick and Easy Healthy Foods. DIY Protein Bars: Healthy Bars In 5 Easy Steps. It's a recurrent scene at health food stores worldwide: people parked on the protein bar aisle reading the ingredient list and macronutrient breakdown of protein bar after protein bar. Eventually, somebody might settle on one, but a fair amount just sigh and return the bar to its place on the shelf.
Picking out a wholesome and nutritious protein bar is no easy task. Far too many bars—the majority, in fact—contain an inordinate amount of sugar, hydrogenated oil, preservatives, and a whole list of fillers and other nutritionally-void ingredients. Despite the downsides of packaged protein bars, we continue to buy them because they contain protein, they're convenient, they're easy to carry, and they're supposed to be healthy—even though the worst bars are just glorified candy bars.
This article is designed to make the madness stop. Steps to Protein-Bar Mastery Making a protein bar at home could not be any easier. Step 1 Select your protein powder and add a type of flour to it. Step 2 Step 3. Loco For Coco: 4 Healthy Coconut Recipes. By Jillian Beck May 28, 2013 It's no wonder more and more fit-minded people are using coconut oil, flakes, and flour in their recipes—the fruit has endless benefits! Some people might skip it because of the high fat (and saturated fat, to boot) content.
For the active person, the fat and fiber from coconut works in many beneficial ways. Incorporating coconut in our diets can help boost metabolism and thyroid function while increasing energy, endurance, and digestion. I love to add coconut to my recipes. Check out these shakes, treats, and bars below for great ideas on how to go loco for coco! 1 / Coconut Greens Shake This refreshing take on a greens shake has a velvety-smooth consistency thanks to the coconut oil. Place all ingredients except for coconut flakes in a blender and blend until smooth.Pour into glass and top with coconut flakes. Nutrition Facts Serving Size Recipe makes 1 serving Amount per serving Calories 295 Total Fat17g Total Carbs11g Protein26g 2 / Coconut Chocolate Clusters.
4 Whey Wonders: The Secret Behind Perfect Protein Muffins And Pancakes! Many fitness people who cook with whey protein powder think they can treat it the same way they do flour. Newsflash! You can't. You have to always account for its particularity and cook it on its own terms. This is the case with most protein powders, but it's particularly critical to understand with whey.
If you don't, the potential for failure looms large. Whatever you're making can turn out rubbery, "cardboard-y," extremely dry and, well, pretty much impossible to (pleasurably) consume! Round and round went my mug inside the microwave. It looked like a chewed-up plastic cake, the kind you have to pull out of your dog's mouth after he's been mischievously playing with a child's cookery play set.
Flat As A Pancake Result: A bland and ultra rubbery pancake that soured my taste buds and broke my heart. You will find a lot of recipes online for protein muffins and pancakes that, like the above, leave you feeling as if you're eating a tire. It doesn't have to be this way, though. Rule 1 Rule 2. Protein Fluff: 3 Quick And Easy Recipes! I know some of you might be wondering: What the heck is a protein fluff? Friends, prepare your mind, because it's about to be blown. Protein fluff is a frozen, "marshmallowy" protein ice cream. It's extremely light and voluminous.
With just a few ingredients, you can fill an entire salad bowl and find yourself sitting down with a soup spoon eating what looks like a calorific bomb of frozen decadence. And yet it's a low-calorie snack. Protein fluff's filling and low-calorie nature is precisely what makes it a staple among many dieters. From Mush To Fluff What makes protein fluff so special is that by blending just a few ingredients, you create what amounts to ice cream! Are you ready to give it a try? Place all ingredients in a bowl and blend to a smooth, frozen mixture.Using an electric whisk, whisk mix for 5-8 minutes until it gains volume.Eat immediately.
Nutrition Facts Serving Size 1 Serving Amount per serving Calories 207 Total Fat2.5g Total Carbs21g Protein27g Calories 254 Total Fat3g. Ask The Protein Powder Chef: 'I Want Protein Cinnamon Rolls! Can It Be Done?' I'm a bodybuilder and a cinnamon roll aficionado. Is it possible to make a high-protein, low-calorie, low-carb cinnamon roll?
Please say "yes. " You're in luck! The answer is indeed yes. The quickest and simplest way to go about making a protein cinnamon roll is to bake a cakey and "rollable" pancake, cut it into thick strips, coat each layer with frosting, and then roll them up. Before you eat one, top it with more frosting, cinnamon, and nuts. "Before you eat one, top it with more frosting, cinnamon, and nuts. Here's the recipe! Preheat oven to 320-338 degrees F.Blend all ingredients for cake together.Pour batter into a large brownie pan. Nutrition Facts Serving Size 1 Cinnamon Roll Amount per serving Calories 290 Total Fat7g Total Carbs11.4g Protein44g About The Author Anna's passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program.
Ask The Protein Powder Chef: Is There Any Way To Make Protein Chips? Anna! Make my snacking dreams come true. Do you know a recipe for protein tortilla chips? Here's the recipe: Protein Tortilla Chips Blend all ingredients into a pancake-like batter. Spread batter as thin as possible on a piping-hot non-stick pan (further made non-stick with some coconut oil or PAM spray).
Use a spoon to spread the mixture.When one side is cooked, flip it to cook the other. Nutrition Facts Serving Size Per batch, or 12 chips Amount per serving Calories 288.6 Total Fat7.4g Total Carbs22.9g Protein33.3g Chipping Options About The Author Anna's passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program. Ask The Protein Powder Chef: How Do I Make Protein Holiday Treats? I want to participate in the Christmas-treat-eating tradition, but I also want to maintain my diet goals. Have any ideas? The sheer amount of yummy treats and our desire to eat them exponentially rises during the holiday season! Somehow, it's harder to say "no" under the soft glimmer of Christmas lights and the sound of chestnuts roasting on the open fire. "Have you had one of the cookies? " It's also difficult to say "no" to grandma and her pleading. And then there's Aunt Sue who chases everyone around the room with her oh-so-famous-Christmas cookies asking, "Have you had one of the cookies?
How does one resist those sweet faces and their plates of treats? The benefits of giving your holiday favorites a healthy makeover are twofold. Here are two of my favorite holiday recipes. Pumpkin Protein Pie Nutrition Facts Serving Size Per slice, recipe makes 8 slices Amount per serving Calories 147.2 Total Fat4.9g Total Carbs10g Protein12.3g Notes Hazelnut Gingerbread Protein Strongman Cookie Calories 73.3.
Ask The Protein Powder Chef: Can You Teach Me How To Make Protein Fudge? I do indeed know how to make protein fudge! Follow this recipe and you'll end up with smooth, soft, peanut-buttery, melt-in-your-mouth bites of delicious protein-powered goodness. Consider adding some actual nuts, chocolate chips, or freeze-dried banana chunks to your fudge. Any or all of these additions will bring a little crunch to your fudge. Also, play around with your nut butters. Try using almond instead of peanut butter, or combine the two. About The Author Anna's passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program.
Ask The Protein Powder Chef: Can You Make Protein Falafel? I absolutely love falafel, so I've made it many times! Strangely enough, though, I've never made a protein-packed, fitness-friendly falafel. What a great challenge! Traditional falafel is made from a mix of chickpeas, spices, onions, garlic, (chickpea) flour, egg, herbs, and breadcrumbs. From this batter, balls or fritters are formed and then deep-friend in oil until golden brown. Falafel is usually eaten warm inside pita bread, but it's also common to find falafel balls served alongside a lettuce and tomato salad.
Delicious! I set out to answer a few burning questions: Is it possible to make a low-fat and lower-carb falafel? Guess what, friends? Nutrition Facts Serving Size Per 6 falafel, recipe yields 12 Amount per serving Calories 356 Total Fat6g Total Carbs35.7g Protein40g Make Fluffier Falafel /// About The Author Anna's passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program. Out of 10 Excellent 9 Ratings. Protein Chocolate Treats: 3 Valentine's Day Recipes. Ask The Protein Chef: Got A Simple Protein Ice Cream Recipe?
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