Search results for pushups

@JasonFerruggia What makes for a “good” warmup prior to lifting? — Will Thorburn (@wthorburn) January 8, 2014 Will, I like getting your core temperature elevated first. You can do this with 3-5 minutes of jumping rope. If you have any specific areas that are really locked up you’d probably want to spend a few minutes working them with a lacrosse ball or Rumble Roller. After that go through the muscles you’re training that day and get some blood in there and lubricate the joints around them. One thing that people should… continue reading.

Guest Post By Tyler Bramlett.  Creator Of The 27 Body Transformation Habits Whether you like it or not, who you are right now is a culmination of the daily, weekly and monthly habits that you have formed up to this point in your life. Let me be crystal clear about this so you can get the most out of this article. You are NOT and will never be better then your habits… Period! If you have bad habits, you will not build the strength, muscle and athletic abilities that meet your true potential. But… Bad habits are easily remedied… continue reading.

For optimal results a female shouldn’t train exactly the same way males do. Below is a list of 4 things females should do to ensure better results from their training. 1) Increase Frequency I usually recommend that guys beyond the beginner level train each bodypart once every 4-7 days. The stronger and more advanced you get the more that stretches from four days to seven. Females, however, because they seem to recover faster than males do, can get great results from training bodyparts a minimum of twice per week. And in many cases they can make rapid progress training muscles… continue reading.

Voodoo Floss Bands These are awesome for instantly making your ankles, knees, hips, wrists, elbows or shoulders feel significantly better. I keep them in my gym back and break them out whenever anything isn’t feeling up to snuff. After a couple minutes of voodoo magic I’m good go. Rumble Roller
 A plain old basic foam roller is great. But once that no longer does anything for you it’s time to graduate to this bad boy. I use this 365 days per year on every muscle group from head to toe. continue reading.

If you want to build muscle and get strong you have to avoid the bullshit and myths that flood the fitness industry. Here are a few that will kill your gains: 1)  You Should Lift Every Day No, you shouldn’t. You need to rest some time. That’s when you grow. Do three hard strength training workouts to build muscle, and 1-2 HIIT workouts to burn fat and boost your conditioning. One complete day off per week is a good idea.  On another day do something of a lower intensity like mobility work or go for a swim. 2)  You Don’t… continue reading.

Guest Post by Tyler Bramlett, Creator of the CT-50 System One of the most common mistakes people make is getting married to the idea that the only way you can progress with your training is by increasing the amount of muscle you have or how much weight you can lift. While it’s nice to stand in front of the mirror and know for certain that you’ve packed on a few pounds of lean muscle or shed some unwanted body fat, there’s another area where you can make some serious gains. You see, strength training… continue reading.

Everybody knows that squats, deads and presses get you huge and that bodyweight training is just for conditioning, right? Wrong. One look at rings gymnasts or a quick YouTube search of dudes dominating chin up bars in every park in New York City will show you that bodyweight training can get you jacked. That’s because exercises that force you to move your body through space have a higher level of neuromuscular activation than those where you are simply moving your limbs. It’s one of the reasons why back squats are better than leg presses. Some of my favorite bodyweight exercises… continue reading.

As a strength training newbie, if you do everything right you can gain twenty pounds of muscle in your first year of proper training. In some rare cases I’ve even seen some gifted kids gain thirty. But to gain thirty you have to also be growing at that time anyway, with or without strength training. That means it’s only gonna happen if you’re 16-22, maybe even up to 25. Gaining much more than that is going to be damn near impossible. That’s not a defeatist statement but rather a reality check so that you don’t frustrate yourself and get disappointed. continue reading.

Guest Post by Renegade Inner Circle Coach, Keith Scott Most of the shoulder injuries that I have seen and treated in my career from weight training come from pressing or pushing exercises. While shoulder problems can occur from pulling types of movements, in general, the shoulder is much safer and we see fewer injuries from most pulling types of motions. Many pressing movements can place the shoulder joint in a much more dangerous position. It is essential that people learn to do things to properly safeguard their shoulders as much as possible during pushing or pressing days. Whether you… continue reading.

Guest Post by Renegade Inner Circle member, Gary Deagle As you can tell from the puka shell necklace pic(they were popular in 2003 right!?), I had a lot of obstacles to overcome. At that point I had just been suspended from my first semester of college, felt like I had ruined my life, and on top of it was scrawny. My mom bought me a Men’s Fitness thinking it would spark my interest since I was big time into sports and an athlete in high school. 

Luckily for me I read an article in it… continue reading.

In 2006 I went up to Boston to do a seminar at Total Performance Sports with some friends and colleagues of mine. The Friday night before it went down we all trained at TPS. I was going toe to toe with my buddy Smitty of Diesel Strength & Conditioning while Alwyn Cosgrove looked on in amusement. We went back and forth, constantly one upping each other and exchanging good-natured insults between sets. Over the previous few months my shoulder had been getting worse and worse from years of stupidity in the gym and several crash landings on dirt bikes, ATV’s… continue reading.

I like to keep things simple. So a general statement like, “always lift the weight as explosively as possible and lower it under control,” works pretty well for me in most cases. But there are definitely some exercises that you do NOT want to explode on. Doing so can result in sloppy form, training muscles other than those you intended, and injury. Exercises that you don’t consciously explode on are known as high-tension exercises. That means that being tight is more important than being fast. Although I’ve always preferred my ladies to be both. Explosive lifts are high velocity exercises… continue reading.

Most public gyms suck these days. I don’t really think too many people would argue with that. However, if you’re lucky enough to live by a place like my friend CJ Murphy’s Total Performance Sports (pictured above), in Everett, MA your local gym is “wicked retaaded” and you should consider yourself blessed. The rest of the world is very jealous of you. Unfortunately, great gyms like that are few and far between these days. They certainly don’t make ’em like they used to. That’s why so many people who like to train Renegade style end up building a home gym… continue reading.

“LaRue, you up and ready? I’m gonna swing by and grab you for a quick run to the mall,” I tweeted @CraigBallantyne (to save money on the international texting, because I am just that smart) at around 8:30am on Friday. Since Alwyn and Rachel Cosgrove and Chad Waterbury had gotten in late from the West Coast I figured they would all still be asleep along with other friends and family members staying at the hotel. But I knew that whippersnapper, Ballantyne would be up and working. I picked up Craig and we embarked on a journey for some new Vans. continue reading.