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Skull-Crushers to Build Razor-Sharp Triceps

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You work your triceps when doing bench, incline and overhead presses. For maximum arm development you have to isolate your triceps. Few exercises get the job done better than bench triceps extensions. This exercise not only builds your arms, but also enlists your chest and back muscles as stabilizers. The technique: Lie on your back on a bench with your feet flat on the floor. Using a narrow grip (hands 6 inches apart), start with the bar over your chest with your arms fully extended. Keep your elbows fixed and lower the bar until it touches your forehead, then push the bar to the starting position. You can easily break your nose or lose a few teeth if you lose control of the weight during the exercise, so use a spotter. For best results, superset skull-crushers with close-grip bench presses. Set the EZ bar over your chest and pump out close-grip presses, keeping elbows tightly at your side. You can also do this exercise with dumbbells.

How to Speed Recovery. Muscles grow after the workout is over. Your activities between training sessions are critical for promoting maximum growth and preparing you for the next workout. If you don’t recover adequately between workouts, you cannot expect to train vigorously during your next exercise session. David Donatucci, in a National Strength and Conditioning Association Journal (24: 55-56) article, discussed common techniques for promoting recovery and enhancing muscle regeneration. Sleep is the most important recovery technique. People who train consistently with weights should sleep seven to nine hours a night. Include relaxing activities, such as listening to music, reading or meditating. Active rest activities may also enhance recovery. These include light stretching, cardio activities and games. Nutrition is critical. Drink a high-protein/carb drink immediately after your workout. Drink plenty of water during the day. Hot and cold showers, ice bags and massage may also speed recovery. Scientists have little proof that any of these techniques actually work, but anecdotal evidence says they do. Experiment to see which ones work for you. (NSCA Exercise Methods Notebook)

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MEAL PREP™

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MEAL PREP delivers all the whole-food nutritional ingredients a hard-training athlete would need in the most delicious way possible

FOOD! REAL WHOLE FOOD. We crave it. It fuels us, helps us heal and repair, and powers us through strenuous activity. We prepare it, meal plan with it, socialize with friends over it, and bring families together with it. With great food choices you can achieve: physique goals; hit new personal records; and maintain a healthy and maintainable low body fat level. REAL WHOLE FOODS will keep you sustained longer, pushing you through intense workouts, long work days and reduce binge eating. The biggest problem for most is finding the time and energy for prepping these meals. One alternative is prepared meals from food-prep companies. While convenient, the costs of these meals can become expensive. Plus, if improperly stored, or you fall off your plan, the meals could go to waste.

ALLMAX NUTRITION has created the world’s best real food sourced, all-in-one meal with its all-new delicious MEAL PREP. Now you can tailor meal size to match your activity level, from 140 calories per serving up to 550 calories per meal. Super convenient, it can be mixed on the go, eliminating food waste and reducing weekly meal prep time. Best of all, Meal Prep’s cost per serving can be over five times cheaper than a typical meal.

MEAL PREP is DAIRY FREE, SOY FREE and MALTODEXTRIN FREE – perfect for those with diet sensitivities. MEAL PREP proteins are sourced from meat (beef, salmon, chicken, eggs) and vegetables. Zero dairy proteins help reduce water retention and bloating. MEAL PREP is soy free – eliminating a common allergen and a heavily processed, massed-produced protein source used in many meal replacements. No simple carbohydrates like sugar or maltodextrin are used. Instead, MEAL PREP uses slow-releasing, low-glycemic carbohydrates from oatmeal, sweet potato, brown rice, quinoa and flaxseed. MEAL PREP is also powered by an overabundance of fruits, vegetables and superfoods including kale, spinach, blueberry, reishi mushroom and turmeric.

MEAL PREP delivers all the whole-food nutritional ingredients a hard-training athlete would need in the most delicious way possible. Wait until you try the scrumptious new flavor, Peanut Butter Chocolate Chip – you will think you are eating the real deal, while sticking to your healthy nutrition plan without having a cheat meal. All of MEAL PREP’s mouthwatering flavors, including Banana Nut Bread and Blueberry Cobbler, are sure to take care of any cravings that would derail your nutritional plan. MEAL PREP mixes easily into a thick, rich, milkshake that not only tastes great but also leaves you feeling satisfied. 

MEAL PREP – ALL YOU NEED TO STICK TO YOUR HEALTHY NUTRITION PLAN!

For more information, visit allmaxnutrition.com

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Twitter @ALLMAX

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STS™ Body Toning Cream

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STS Body Toning Cream uses a powerful triad of ingredients to help define and detail your physique.

Former bodybuilder and Powerhouse Gym owner Dean Caputo always knew what he wanted, how to achieve his goals and exceed expectations. At age 16, Dean had an interest in working out, so in 1979 he built a weight room in his parents’ Streetsboro, Ohio garage with only a couple of benches and a few machines. Having Dean’s friends train with him in his weight room gave him the idea and inspiration to open his own gym.

After working two jobs through high school, Dean was able to make his dream come true in 1982. He opened his first business at age 18 in his hometown of Streetsboro. It was named Bodybuilders Unlimited in the Streetsboro Plaza.

While Dean owned his own gym and enjoyed a successful reign as a competitive, undefeated bodybuilder, Norm and Will Dabish of Powerhouse Gym approached Dean about converting his Bodybuilders Unlimited name to a Powerhouse Gym. This was the exciting beginning of a new chapter in Dean’s life, but there were many more chapters to come. Dean has turned another page and is proud to introduce STS and the release of their Body Toning Cream, an anti-cellulite cream that is perfect for the start of bodybuilding contest season.

Define and Detail Your Physique

STS Body Toning Cream is designed to help define and detail your physique. The Advanced Heating Formula is known to help increase blood circulation and promote sweating during workouts and recovery. Sweating helps to shed extra water to help sculpt and define problem areas. STS Body Toning Cream can also be used to help aid in the recovery and relief of sore muscles.

How does STS Body Toning Cream work? The cream uses a powerful triad of ingredients to help define and detail your physique:

• Juniper and sweet basil oil improve blood circulation to burn fatty deposits and strengthen connective tissue.

• Rosemary and cinnamon oil are known to cause a tightening and tingling sensation in the skin for a smooth and firm, youthful appearance.

• Pine and peppermint oil naturally reduce inflammation and alleviate aches, which means that it can also be used to help aid in the recovery and relief of sore muscles.

To get the most out of the STS Body Toning Cream, apply liberally to problem area by gently massaging in. You can wrap the area with a body wrap of your choice for a more intense heating sensation, but this toning cream can be used all over the body. Wash your hands immediately after use. For external use only.

GET MORE With the Contest Prep Pack!

When you buy the Contest Prep Pack, you get all the great sweat benefits of the Body Toning Cream plus a 15.8 ounce bottle of MCT Oil, which is packed full of healthy fats that are good for your body and boost your energy. The STS MCT Oil is an alternative to traditional oils, energy and sports drinks. Packed with nutritious fats, MCTS are absorbed directly from the gut to the liver, where they are burned quickly for energy. STS MCT Oil is made with 100% natural coconuts and contains the full spectrum of medium-chain triglycerides, including lauric acid; a powerful fat also found in mother's milk. When you combine these two products, you get a great jump-start to the spring season and the beginning of contest season.

STSFit.com, the Nutritional Supplement Marketplace

STS is the exclusive in-house brand of STSFit.com – the newest and rapidly expanding nutritional supplement marketplace in the industry. STSFit.com includes the bestselling brands you know and love at competitive prices. A satisfaction guarantee means that you never have to worry about your purchase. With free shipping over $65, STSFit.com is the place to go for your sports and bodybuilding supplements.

For more information, visit STSFit.com

 

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STRONG BODY, STRONG MIND: Midyear Resolutions

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I’ve never really been a New Year, New Me kind of person. Celebrating New Year’s Day always felt a little random, as did the idea that an ambitious resolution could change something about my life in the middle of winter. I’ve always connected with winter as a necessary time of growth through rest, and I personally like to dedicate this season to maintaining good habits and getting plenty of sleep.

As I’ve grown older, even the societal pressure to name a goal, intention, or vision for the new calendar year has lessened.

Fast-forward six months, though, and you’ll find me in quite a different mood. Perhaps it’s the energy of a northern summer, brimming with life, warmth, and sunlight after months of darkness and snow. Maybe it’s my birthday, on July 1, pushing me, as birthdays do, to reckon with the past and look to what lies ahead.

Or it could be some combination of the two — the natural world and my interior world conspiring to irritate and energize me. What I know for sure is that as summer rolls around, the days seem endless and I feel restless, yearning to move.

For years, I didn’t have any outlets for my heightened energy; each sum­mer I struggled with insomnia and a depressed mood. But as I discovered sports that I loved and my physical activity increased year-round, it became clear that I could harness this summertime energy for good.

Now, as the days stretch out and snow is a thing of the past, my activity levels peak almost organically: I want to walk, run, bicycle. I want to lift weights and try some outdoor boot camps. I want to paddleboard, hike, and take my virtual Zumba classes outside.

In other words, if I’m not working, I want to be moving my body, preferably outdoors. I want to feel as alive and vibrant as the world around me.

And as my activity increases, my mind jumps in to turn up the inten­sity by setting goals — specific and measurable goals, as I’ve been taught. Goals like performing 10,000 kettle­bell swings in one month, running 100 miles in a month, completing a 27-mile through-hike, or logging 1,200 activity “points” each day on my smartwatch (twice my wintertime goal for what is essentially calories burned through exercise).

I love having something to reach for every day. And I love the feeling in my body and mind as I work toward and achieve my goals.

This is a fine line to walk. There are many rewards to my increased activity level, including improved overall fitness, sleep, confidence, and mood. But there is a cost, too: the risk that my positive mindset will evolve into something unhealthy, emphasizing goal-setting and achievement over everything else.

You see, even though I feel like I should know better, I still tend to fall into a common resolution trap — losing sight of the why behind my actions.

I’ve learned that as summer progresses, I tend to push myself to do more or perform better every day. I tend to ignore signs to pull back or rest. I tend to berate myself when my workouts don’t go as planned or I don’t hit a particular goal. I trick myself into believing I can maintain this level of ­activity not just all summer, but all year.

All these tendencies are common — it’s easy to get excited about progress and caught up in achievement. But if they disconnect me from my why, then can I really call it progress? If I don’t feel alive — if I don’t feel the vibrance I initially sought out — are my achievements sustainable?

In noticing these tendencies, I’ve learned from them. Now I am able to stop and ask myself: How do I want to feel? Is this activity helping me feel that way? 

“How I feel” isn’t as specific or measurable as how fast I’m running, how much weight I’m lifting, or how my body composition is changing.

And “how I feel” isn’t a substitute for those goals. Rather it works with them, side by side, to help keep me accountable, consistent, inspired, adaptable, and connected to myself.

Fitness — like life — isn’t about choosing to feel good or perform well. I can get enjoyment from working hard, and I don’t have to suffer for my goals. Experience has taught me it’s possible to have both, if I keep both in mind.

The post STRONG BODY, STRONG MIND: Midyear Resolutions appeared first on Experience Life.

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