Well, it’s been a while since I updated my training and nutrition log so I just wanted to give you guys a quick update on what’s been going on along with some current progress pics.
I’m gonna give you a quick run down on my workouts over the last eight weeks and also give you a closer look at The Renegade Diet. I’ve been constantly working on improving the diet and making tweaks to it to make it even more effective.
I have several people on it now and all of them [...]
Jen set a new PR on chin ups this week, beating her old max of 13 by four reps (17). We determined that her strength endurance was good but in order to bring up her numbers we would need to improve her explosiveness and maximal strength.
Over the last few months we’ve had her do nothing but low reps on chin ups. Except for the rare sets of five we haven’t gone above three in quite a while.
Basically we worked on maximal strength and speed. She would often do twenty explosive [...]
Guest Post by Scott Sonnon of Tactfit Commando
We’ve known for years that muscle tissue is highly active metabolically, and it helps us burn more calories during the day. So more muscle equals better fat burn, right? Unfortunately that’s only partly true — and not to the extent we once believed. A pound of muscle is now thought to burn an extra 6 calories per hour (as opposed to the 25 or more per hour we once believed). You’d have to pack on an awful lot of beef to make much [...]
The pull up is arguably the ultimate measure of upper body strength.
It’s also one of the greatest muscle building exercises in existence, which is precisely why it’s been called the upper body squat.
If you suck at them people will laugh at you and your manhood will always be questioned.
Lat pulldowns can’t even come close to comparing. Whenever you move your body through space the level of neuromuscular activation is dramatically higher.
People all too often ask, “How much can ya bench?”
A more appropriate question would be “How many pull ups can [...]
The last post I wrote about how to improve your chin ups detailed how to get from zero to one. Once you get to one you will, in time, work your way up to sets of five or even ten reps. But again, you will hit a wall at some point and be unable to make any more improvements.
So today I am going to offer a very easy, completely unscientific method that will help you add more reps to your chins.
One of the major problems is that for most average [...]
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