Nutri-Sport Training Tip: Pin press for a bigger bench press
January 31, 2012 by Ryan Irwin · Leave a Comment
When performing the bench press, the most common spot that people get stuck at is right off their chest. This is also known as the sticking point.
In the video below, Mike Beiter demonstrates the pin press, a great exercise that helps people get through this spot by forcing one to come to a complete stop right off the chest, then generate power right out of the hole.
Key points on this is to maintain your normal form by keeping your arch and position throughout the exercise. Make sure the bar comes to a complete stop and rests on the pins/rack prior to pressing (no bouncing). Try this after your normal full range bench press as an accessory exercise on your next training session.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
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Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Training Tip: Proper shoulder warm-up
January 24, 2012 by Ryan Irwin · Leave a Comment
One of the most fragile joint structures and common injuries/issues we hear about is the shoulders. Not only is this joint fragile, it is often an overused one and needs to be taken care of so that long term limitations don’t occur.
Proper warm up is one of the best ways to not only prevent injury, but it also optimizes performance and promotes healing. In this video, Nutri-Sport Trainer Mike Beiter demonstrates a proper warm up sequence for the shoulders.
Complete this warm up sequence before any upper body exercise and if you are rehabbing a shoulder injury, this can be done daily.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Training Tip: DB bench press
January 17, 2012 by Ryan Irwin · Leave a Comment
Two of the things that people focus on in the gym are increasing their bench press and having a sculpted chest. Well my friends, this exercise variation accomplishes both.
In this video, Mike Beiter demonstrates a variation of the flat DB bench press. This variation puts more emphasis on the chest and shoulder stability compared to the traditional version. Not only will this help carry over to more strength in the bench press and other upper body exercises, but it will increase hypertrophy (muscle growth) in the chest.
Try this variation on your next chest or upper body training day.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Training tip: dynamic deficit deadlifts
January 7, 2012 by Ryan Irwin · Leave a Comment
When looking to improve a lift, we always break the lift down into segments and focus on improving the weakest part of the lift for the given lifter. In this case we are looking at the deadlift. If someone has trouble getting the bar off the floor when they are doing top end pulls, then the deficit deadlift is a great variation as it improves this range of motion.
In this video, Ryan Irwin demonstrates not only the deficit deadlift, but also some additions to make it even more effective in exploding off the floor.
Try this variation on your next deadlift session.
For more information on coaching, training or supplements, email Ryan at: ryan@nutrisportfpt.com
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Holiday hours and a new shoulder exercise video
December 22, 2011 by Ryan Irwin · Leave a Comment
We hope everyone had a good Christmas and New Years!
Some easy last minute gift ideas: Protein bars or RTD protein shakes for stocking stuffers, we also have gift certificates available for any denomination!
Our hours at both the Clive and Altoona locations are:
Christmas Eve, 11-3 (8 AM Bodysculpting workout)
We will be open Monday, Dec 26th
New Years Eve: 11-3 (8 AM Bodysculpting workout)
We will be open Monday, Jan 2nd.
Below is a shoulder exercise you might not have seen before, something to shake things up, enjoy!!
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Supplement research: dehydration
June 9, 2011 by Ryan Irwin · Leave a Comment
Is Dehydration Holding You Back?
Dehydration is a word that many people have heard before, but is still a very vague topic. Is dehydration serious? How do you know if you are dehydrated? Will dehydration influence your performance in workouts?
To help shed light on these common questions, a study was submitted to the U.S. National Library of Medicine about dehydration and exercise performance. Some of the negative side effects seen while dehydrated were increased body temperature, increased heart rate, and possibly increased reliance on carbohydrate as a fuel source. Although some of the goals of exercise are to increase body temperature and have an elevated heart rate, it is necessary to do it in the right manor. Not only does dehydration cause those serious side effects, it also increases the level of perceived exertion, or how hard you feel like you are working. Muscle tissue contains a large amount of water, and this study showed that even a 2% level of dehydration caused decreases in performance. Water deprived muscles are not as efficient as a hydrated muscle.
Sometimes it is not always easy to stay hydrated, even if you enjoy drinking water. Making multiple trips to the sink throughout the day can sometimes slip your mind. One suggestion we make to clients and customers is to drink a powdered supplement to make sure you are getting enough water in throughout the day. Supplements like Xtend and Cytomax are not only great performance enhancers; they also offer a great tasting option to your daily water intake. If you can regularly supplement in products like Xtend throughout the day, not only are you in constant recovery mode, but you are giving your body the water you need for optimal health. Many people use these in place of Crystal Light or Gatorade packets to flavor water. Stop in to try a sample and see what a difference a properly hydrated workout can make!
Xtend: during workout and in between meals
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Nutri-Sport training research: How the Range Of Motion Relates to Muscle Recruitment
April 21, 2011 by Ryan Irwin · Leave a Comment
Form follows function and function follows form. Those words are spoken very often in the world of fitness, and a study recently submitted to the Journal of Strength and Conditioning Research shows just how true that statement is. It is very common for people to alter the form or execution of a certain exercise to fit his or her specific workout goals. One common myth in exercise is that decreasing the range of motion in certain lifts will help isolate certain muscle groups. Although it may be beneficial to modify limb placement or grip for a certain lift, decreasing the range of motion is not advised for proper safety and effectiveness.
A study was conducted to see how decreasing the range of motion in a seated shoulder press effected the deltoid and trapezius muscles. It has been stated in many health magazines that changing the range of motion at the elbow will target more deltoids than trapezius muscles. The study not only found this to be false, but it also showed that overall muscle activation decreased with the smaller range of motion.
The improper form of the exercise negatively impacted the function of the exercise. Decreasing the range of motion not only causes less muscle activation, but it could also lead to loss of flexibility and injury later on in life. Not all the material found in magazines and entertainment literature is as accurate as one may think.
For quality and credible information for your workouts, contact a trainer at Nutri-Sport to make sure you are making healthy progress and reaching your full potential.
Personal training in the Nutri-Sport studio
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Nutri-Sport Training Tip: Zercher Squats
January 11, 2011 by Ryan Irwin · Leave a Comment
Training your legs is one of the best things you can do. Legs are one of the biggest muscle groups in your body, which by activating this large amount of muscle fibers, you have a substantial effect on your metabolism, fat loss, muscle gain and overall strength. The “zercher squat” not only targets your legs, but it also helps strengthen your “core” and overall body. It is a great exercise for those who are leery of putting a bar on their back to do regular squats or perhaps don’t have a squat rack they can use. This can be done off a bench press as well.
Try this at your next leg workout.
For more information on our personal training, small group classes or our nutrition coaching, contact us at: ryan@nutrisportfpt.com or visit either our Clive or Pleasant Hill locations:
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Fitness World East building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Nutri-Sport Training Tip: Step ups w/functional trainer
September 30, 2010 by Ryan Irwin · Leave a Comment
Training legs can involve many different aspects and often the goal of increasing strength, balance, muscle tone and flexibility are on the list. This exercise hits all four.
In this video, Daira demonstrates a variation of the step up in the Nutri-Sport training studio.
For more information on other exercises to shake up your routine, or to inquire about personal training at Nutri-Sport, visit our website, email or stop by to talk to one of our certified personal trainers today!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Nutri-Sport Training Tip: weighted walking lunges
September 21, 2010 by Ryan Irwin · Leave a Comment
Lunges are a great exercise that not only strengthens activates the muscles of the legs, but also improves balance and coordination. In this video, Daira demonstrates a variation of the lunge that increases these aspects.
As always, strive to keep your body guessing, which will not only help you from getting bored but also continue to stimulate the body and progress.
For more information about personal training, supplementation, our programs or nutrition coaching, visit our website or give us a call.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
www.nutrisportfpt.com
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