Nutri-Sport Training Tip: Lying cable pullovers
April 5, 2012 by Ryan Irwin · Leave a Comment
The latissimus dorsi, commonly referred to as “lats” is one of the primary movers of the back muscle group. Additionally, it is one of the main muscles involved in the bench press.
As Mike Beiter explains in the video below, by strengthening the lats you will increase your bench press and other pressing exercises. The lying cable pullovers are a unique and effective way to train this muscle which is has a great carry over affect to the bench press. Not only that, it is a great exercise to isolate the lats which can trigger muscle growth and that coveted “V-taper”.
Throw this in on either your bench press or your back training session for an effective accessory exercise.
For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“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
Nutri-Sport Training Tip: Cable pull through
March 20, 2012 by Ryan Irwin · Leave a Comment
The “posterior chain” is the muscle groups that make up the back side of the body (hamstrings, glutes, low back). Often times this is an area of weakness and can lead to injuries.
In the video below, Mike Beiter demonstrates the cable pull through, which is a great exercise to strengthen this area, not too mention a great shaping exercise for the glutes.
Put this exercise in your program during your next leg or back session.
Next time you want to kick up your fat loss and performance up a notch, begin incorporating this in your cardio routine.
For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“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: HIIT cardio
March 14, 2012 by Ryan Irwin · Leave a Comment
Cardio is something that most people know is important. However, there are many different forms and purposes of cardio. HIIT is a type of cardiovascular activity that we are going to cover today for the benefits of ultimate fat loss.
High Intensity Interval Training (HIIT for short) has been shown in many research studies to be an effective way to not only reduce bodyfat but also increase muscle. As Mike Beiter explains in the video below, by doing short bursts of effort, one can maximize their fat loss and also improve their power, hormones and stamina.
Key points is that this should not be done too frequently throughout the week as your body needs to recover properly. Also, those doing a very low carb (keto) diet would likely break more muscle down in this sort of training and usually miss out of the benefits of HIIT.
Next time you want to kick up your fat loss and performance up a notch, begin incorporating this in your cardio routine.
For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“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
NAPF Raw Challenge at Arnold Sports Festival results report
March 5, 2012 by Ryan Irwin · 1 Comment
On March 2nd I competed in the NAPF Raw Powerlifting Challenge at the Arnold Sports Festival in Columbus, OH. This is one of the biggest drug-tested raw (unequipped) powerlifting meets annually.
My goal was to total 1200 lbs in the three lifts (squat, bench press, deadlift) and improve my showing from 2011. I am pleased to say that I accomplished both! I competed in the 163lb (74 kilo) weight class.
After last year, I learned to do a better job with managing my weight. The NAPF and USAPL has two hour weigh-ins, which means you weigh-in two hours prior to lifting. This means that you need to be at your competitive weight class and have enough energy to compete. I also needed to improve my squat and bench press, which I only hit my openers on last year.
I am pleased to say all these happened. After I competed in the IFPA Pro International last Sept, I stayed leaner and managed my bodyweight by doing intervals and managing my nutrient timing. For squats, I improved my range of motion through yoga and regular stretching sessions. I also went to a high bar placement to allow for a deeper squat. For bench press I incorporated good assistance work through wide DB presses, weighted dips and barbell rows.
My squats went well, as I got a 13lb PR (Personal Record). The 2nd attempt got “red lighted” so I had to get it on the 3rd attempt, which as the video shows was a maximum effort! Bench went well and I got my 2nd attempt for an easy 303 (which was an 8lb full meet PR). I then jumped up and went for 314 (I’ve got 315 in the gym before). Lastly, deadlift I hit 534 on my 2nd and jumped up to 551 for my 3rd, which while left the ground, wasn’t going up that day. It wasn’t until I had my 3rd deadlift ahead of me that I realized I was going for 3rd/2nd! My deadlift pulled me ahead, which getting the last lift might have vaulted me to second place. I ended up earning a 3rd place finish with a total of 1,201lbs.
I would like to thank my wife, Mandee Irwin for her unfailing support in all I do and for my training partners Cody Nour and Mike Beiter who keep pushing me to get better. Thanks to my sponsors Scivation for the supplements, Hands on Sports Therapy, True Life Chiropratic and Jill Olson for helping me perform my best by helping me stay healthy and injury-free. Also to 22nd Street Barbell, Nutri-Sport and Team FPT for their support and encouragement!
Below is a video of my meet, you can follow my training log here and stay tuned for my next goals!
EVERYDAY
-Ryan
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“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: Box squats
February 21, 2012 by Ryan Irwin · Leave a Comment
During a squat or athletic event, the most difficult portion of a motion is driving out of the bottom portion of the lift or position (commonly called the “hole). The box squat is a great exercise to help develop power here.
There are a lot of different variations and variables in this exercise, the biggest is whether one is using supportive equipment (squat suit) or just a belt. In this video, Mike Beiter demonstrates the way that would best carry over to those squatting without such equipment.
The biggest key is to lower yourself onto the box under control (verses “plopping” down). Also maintain good form, staying upright and engaging the hips.
Try this on your next leg day as an accessory following your normal squat routine.
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: Pause squats
February 14, 2012 by Ryan Irwin · Leave a Comment
Hitting proper depth on squats is important and equally so is being comfortable in the “hole”. Additionally, you want to be consistent in your form and range of motion.
Pause squats are a great exercise that will help you achieve this. As Ryan Irwin demonstrates in the video below, by holding the bottom portion of the squat three seconds, it trains you to know and feel comfortable in the bottom portion of the exercise.
This is a great accessory exercise after doing some normal squats or on a lighter leg day. Give this a try on your next squat session.
For information on personal training or coaching, email: Ryan@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
Supplement review: Raspberry ketones for fat loss
February 9, 2012 by Ryan Irwin · Leave a Comment
The latest buzz in the fat loss world is raspberry ketones, many due to Dr. Oz’s mention of it on his show (world take note, if you have a product, get his endorsement and you’re set!)
Raspberry ketones are not new. In 2005 there was a study done showing that they reduce the amount of fat that is absorbed by the body and also demonstrated an increase in lipolysis (fat burning).
While these are both great effects, raspberry ketones can be even more effective by combining them with other proven fat loss aids such as green tea, caffeine for example.
Of course, no dietary supplement is effective without a proper exercise and nutrition program in place. If you need assistance getting this going, we can help with either personal training and/or meal planning and nutrition coaching.
To emphasize, there are no quick fixes, but with proper workouts, the right nutrition and smart supplementation (which might include raspberry ketones for you), you can look and feel your absolute best!
Visit either Nutri-Sport location to pick up raspberry ketones and other fat loss or muscle gain supplements, where you want to go for results and not a sales pitch!
For information on personal training or coaching, email: ryan@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: Analyzing exercise technique
February 7, 2012 by Ryan Irwin · Leave a Comment
Proper form and technique is critical for exercise execution, especially when heavy compound lifts such as the squat, deadlift and bench press are considered.
In this video, Ryan Irwin demonstrates the impact this can make. By recording footage of lifts or having an experienced trainer watch the attempt, one can go back and correct the breakdown in form. In this case, losing back arch and forward lean causes a failed attempt. The other take home lesson is don’t let missing a lift or an extra repetition mentally beat you. Even if you don’t come back and get it that day, know that you WILL succeed and get it next time!
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
Monday Feb 6th, free samples and protein shakes from 1st Phorm, noon-5!
February 3, 2012 by Ryan Irwin · Leave a Comment
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Free protein bar!! |
Free protein bar with $50 or more purchase!
Expires 2/29/12 |
Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325
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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
“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
