When you train shoulders, what do you think?
…”I’ll start with a pressing exercise, do some side laterals, maybe some front raises and then squeeze in rear delts if I have time?”
So you do all that, but still can’t understand why you don’t have capped full delts! It’s because that’s basic… Even if you throw in drop sets, negatives and all that jazz it’s still not enough!
YES you need to overload the muscle, YES you need to hit all muscle heads with a variation of exercises, and YES you need a strong mind-muscle connection to recruit as many muscle fibres as possible!
BUT there is something that you may of not considered that could really help maximise your training… These are STRENGTH CURVES. Most of you won’t even know what these are and that’s ok because I am about to reveal all.
First let’s take a muscle group… Delts (since we have started with this body part)…Now let’s break it down further into the Anterior, Medial and Posterior. Now let’s take it further and look at the strength curve of one; say Anterior. This is the full plain of motion for the front lateral raise.
Tension during this exercise can be maximised at different points during this plain of motion depending on which point during the plain of motion resistance is at its highest. By changing the body’s position whilst performing the raise, you can hit all the muscle fibres more readily throughout the motion.
We are going to break this down and focus on 3 separate variations providing maximum tension at the bottom of the raise, the middle and then at the top.
So basically we are going to complete sets sat back on an incline bench (emphasis on the bottom of the rep), sat up straight (emphasis on the mid motion of the rep) and then in reverse with your chest actually facing the incline bench (emphasis on the top of the rep). This will work the anterior delt fully through its strength curve.
Now you’re going to think…
“Do I now need to do 3-4 sets on each part of the curve?”
“How am I going to fit in everything else…?”
To start off just do 2 working sets on each part of the curve as the most benefit is achieved in the first few sets. Just use this principle once a week on your most lagging body part, or superset the exercise at each angle into one set…
Any questions just inbox me, if you like it hit LIKE, if you think it will help others please SHARE #ReflectAndYouWillGrow #FoodForThought
Chris Brodie Social Media
Photography Credit: https://www.facebook.com/JackGrayPhotography
SCI-MX OMNI MX® HARDCORE Review
by James Alexander-Ellis WBFF Pro
Omni is a Latin prefix, meaning “All” or “Everything”.
SCI-MX’s legendary “OMNI MX®” protein shake was one of the first sensible mass gainer shakes I ever purchased, around 7 years ago – right around the time I started getting into serious shape and taking my training very seriously! Back then, supplement companies really only offered 3 sorts of protein shake: Whey Protein, Casein Protein and an “all in one” which in most cases, was loaded with sugar!
It’s a credit to SCI-MX that they were ahead of the game when OMNI MX® was first released. It was a solution to the needs of the trainee who didn’t want to cart around or mix up tubs of creatine, protein, BCAAs, zinc and magnesium etc, not to mention a carb source.
Since an incredibly successful re-branding last year, the creative experts at SCI-MX have split the range to focus around 3 goals and a majority of the product lines are now labelled Hardcore, Leancore or Rippedcore to suit the athlete that is either looking for shreds, maintenance of condition or hardcore muscle building. Or these days, we seem to want it all, NOW!
OMNI MX® HARDCORE has approximately a 2:1 Carb to Protein ratio. I believe this to be the optimal (and maximal) amount required for a post workout shake, so it’s nice to see that SCI-MX don’t produce anything too crazy in terms of high calorie/ high sugars in their range. The brand focuses on helping their customers achieve an aesthetic and realistic physique… Leaving the silly 2000 Kcal shakes to the other brands.
So, OMNI MX® delivers a fast AND slow digesting protein blend (GRS-9®) with the necessary carbs to create a useful insulin spike. It has a vast mix of relevant ingredients such as the aforementioned creatine, ZMA and BCAAs, but also Arginine, Taurine and Beta alanine – which are all legit pre-workout supplements for those using the shake pre-exercise as well as post.
As with pretty much ALL SCI-MX products, the taste is second to none – the bosses at this company wouldn’t dream of releasing a product that didn’t rate 5 stars for flavour and OMNI MX® HARDCORE is no different.
Finally, for those looking for a slightly reduced Kcal / sugars, there is the RIPPEDCORE and LEANCORE version, offering 1:2 and 1:1 ratios respectively, but keeping the theme of “all in one” with the long list of added extras.
Great value, technically sound and with a truly proven pedigree – I can happily recommend OMNI MX® HARDCORE to any trainee looking to build muscle fast! I’m pleased I discovered this product many years ago, and I still have it in my cupboards today.
by James Alexander-Ellis WBFF Pro
SCI-MX OMNI MX® HARDCORE
by Xenios Charalambous SCI-MX Athlete
I was always a skinny kid with an ectomorph body type. I struggled with building strong muscle mass despite trying many different supplements, until I tried OMNI MX® HARDCORE from SCI-MX.
After 1 year of consecutive use and hard work in the gym I gained 10kg and brought my physique to the next level. To bulk up, I use 3 scoops of OMNI MX® HARDCORE 1 hour before training and 3 scoops 20 minutes after training.
It’s an all-in-one supplement that can be used any time e.g. morning, pre-workout, post workout and even before bed – YES! Carbs before bed to grow!
Each serving contains 530 quality calories and 45g protein (hydrolysed, whey and casein) and thanks to these 3 types of protein; you can use it any time of the day. The great thing about this mass gainer is the Cross-Action™ carbohydrates, with each serving containing 75.2g and almost NO sugar at all, meaning you won’t gain as much fat. After 5 days of using this product you will be amazed how strong you become in the gym because of the Creatacore™ creatine, HMB, Beta alanine and Taurine – this is the best combination to maximise your strength. If you want to turn from “hard-gainer” to “easy-gainer” then you definitely must try this supplement.
I recommend taking 1 serving 30 minutes before training and one 20 minutes after training. On your rest days, take 1 serving in the morning and 1 serving in the afternoon.
by Xenios Charalambous SCI-MX Athlete
The new T6 Fat Incinerator is a combination of a thermogenic stimulator and a water management supplement with the added bonus of mildly suppressing the appetite.
This makes it an ideal product for anyone wanting to lose weight whilst on a calorie controlled diet for whatever reason that may be. As everyone already knows you need to be in a caloric deficit to lose weight and in my experience that also means being hungry. With a controlled appetite the chances of you reaching your weight loss goals are heightened significantly.
This ingredient accelerates fat loss, increases metabolism which means you burn more calories through the day. Increases performance, improves focus and suppresses appetite.
Responsible for transporting fats into cells where they can be used as energy, will decrease visceral fat (stomach fat), and increase exercise performance.
Bitter Orange Peel
Used as an effective stimulant and appetite suppressant.
A type of plant that has been rigorously tested and shown to significantly increase thermogenesis and mobilise the body fat around the abdominal area.
Green Tea Extract
Loaded with antioxidants and nutrients, improves brain function and increases fat burning and physical performance.
Having looked at the list of ingredients and researched each one individually (as I do with all supplements I take) I was very excited to try this product.
I started with the one capsule as soon as I woke up,20mins pre fasted cardio. As I am a bit of a stimulant junkie I didn’t really feel any effects of this during my cardio.
However, the following morning I took 2 capsules which contains around 400mg of caffeine, I think it is safe to say I got that focus and tunnel vision feeling I love in a weight management supplement. After taking this for a number of weeks I increased my cardio to 1hr and my exercise capacity did not suffer one bit, I still had that mental focus to carry me all the way through.
I tested this product for just 4 weeks with a clean diet, progressive cardio programme and structured training programme. My aim was to lose fat and water without compromising muscle which I achieved.
Very good product which will defiantly be an asset to my next contest prep.
“NOTHING WILL WORK UNLESS YOU DO”
Check out the T6 for yourself
Click Here Now
I think abs are generally one of the hardest areas to target, especially for woman who naturally store more body fat than men and tend to hold it around the lower stomach. Everyone’s perception of abs is very different and the look people want from their stomach.
Most women you ask want a flat stomach, not a “6 pack”.
I think a lot of women think that crunches alone will achieve this without realising the structure of the stomach muscles and how to engage other muscles such as the obliques.
Hi guys, check out below my review of the PhD Diet Whey Bars
So, the PhD Diet Whey Bars are one of my favourite products and must haves on the go and now I’m going to let you know why!
Why Do I Like Them?
Having a busy day at work it can be really hard to fit in a meal every 3 hours and keep my protein intake high.
These bars are great for a quick and convenient protein source and with a great 25g of protein per bar it’s great for hitting my macros targets.
I always have a box of 12 in my cupboard at work, the boxes are convenient and makes it easy to store and grab one when I need it.
In this article, Amy Hills talks about Irritable Bowel Syndrome (IBS), what it is and how she’s dealing with it on her fitness journey…
The main image above shows two pictures that were taken within 3 days of each other – after a takeaway meal…this shows just how much certain foods can affect me!
What Is IBS?
Irritable bowel syndrome is a common condition of the digestive system. It can cause bouts of stomach cramps, bloating, diarrhoea and constipation.
The symptoms of IBS usually appear for the first time when a person is between 20 and 30 years of age. They tend to come and go in bouts, often during times of stress or after eating certain foods.
In the below article I’m going to talk a little bit about my experience at the UKBFF British Qualifier at the Leeds Town Hall…enjoy!
Overall is was a great experience!
I’m absolutely delighted to have placed 3rd which means I successfully qualified for the British Finals – these are held on Saturday 11th October in Nottingham.
The standard was high, making it a pretty tough class – with 19 competitors in the Bikini Over 163cm. Not only was it a competitive event, I thought it was an exiting one too!
On the night of the show I was in the second to last class, who walked on at nearly 8:00pm – it was exhausting.
I was feeling drained, dehydrated and hungry…but I felt confident & I knew I had worked hard for that moment on stage, so I put all of that to the back of my mind and gave it my best shot!
Thankfully I got 1st callout and into the top 3 so I knew I’d got my chance to do my individual routine.
Following the routine, the results were called, when I found out that I placed 3rd on the night.
Although I didn’t get any of the judges feedback, I knew myself I’d not come in as lean as I would have hoped, this being for no other reason than taking 2 weeks off at 6 weeks out because of my back injury. I now feel lucky enough to have the chance to make up that 2 weeks in the run up to the finals and come in leaner and dryer.
I did allow myself Saturday night and Sunday for a little post comp cheat meal…unfortunately nothing really interests me other than chocolate which isn’t the best straight after being so depleted and dehydrated as it gave me stomach cramps plus the sugar rush kept me up all night! (I wont be doing that next time) Ooops!
Diet : My Nutritional advisor and Monster Supplements colleague Josh Beet has adjusted my diet and training routine slightly so I’m really concentrating on getting that body fat down to see that little bit more definition in my lower abs, quads, glutes and hamstrings.
Training : Cardio and HIIT training is back on but again I’m switching that up. So I’m going to be doing a lot more functional style circuits and even some boxing.
It really is go hard or go home all the way until the 11th! #TeamMonster
What do all bodybuilders talk about? If it’s not training its nutrition, if it’s not nutrition its supplements. This is because these are the 3 most important ingredients to get right when aiming to take our bodies to the most optimal level our genetics will let us. This is why this is often the topic of conversation in the gym over a post workout shake. Without training life would be boring, I mean come on, it’s hard enough having a rest day. Without the correct nutrition training would be pointless, and without the use of the correct supplements at the right time you may be limiting yourself to good results when you could be getting great results.
Supplements come in many forms and variety of benefits from helping build muscle (anabolism) to preventing muscle breakdown (catabolism), improving digestive health, strengthening the immune system and the list goes on. In this article I will give an insight into the supplements I use, and I feel are a necessity to anyone striving for optimal results from there training and rest periods.
Here is a sample of what my routine is like 3 weeks before my UKBFF show.
3 weeks Out From UKBFF
My training routine starts at 6:30am before my partner goes out to work and when my son is still in bed, I head to the gym for my weight training session.
Depending on what day it is or what muscle groups have recovered I’ll do some intense weight training on that particular area.
Today was Biceps and triceps, one of my favourite training sessions and I love my arms to feel tight and pumped up afterwards.
I always warm up for 5 mins on a cross trainer and stretch out properly, I’ve found out recently it’s just not worth the risk of injury by training cold muscles.
To start I’ll drop set biceps curls and hammer curls. Starting with 10kg to 6kg to 4kg. Each drop hits different muscle fibres, it’s important to reach everyone to build a more defined muscle. I’ll do 3 sets not counting the reps but hitting failure on each weight.
This weeks blog is from sunny Dubai, and about how I’ve approached the balance of relaxing on holiday as well as maintaining my gym and nutrition routine.
Every time I go on holiday I pack the good old trainers in the anticipation of being “good” on holiday. I usually fail miserably, eat what I want all week and sit in the sun with no exercise, come home after losing muscle and gaining fat and then start the post holiday diet when I get home!
This holiday has been totally different, I think now I have a goal and time frame to achieve my goals it’s made me so much more focused. I’m actually really proud of myself and my motivation.
However I think it’s still vital to maintain a normal lifestyle and relax as well as stay focused and motivated.
Holidays for me are about recuperating and de-stressing, this year I’ve had a great balance.
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