Nutri-Sport Nutrition Tip: Post workout recovery cereal
March 29, 2012 by Ryan Irwin · Leave a Comment
The most important meal you have during the day is what you have after your training session. This is what sets you up for proper recovery and muscle growth.
As we’ve discussed before, you want carbohydrates and protein immediately post workout. In the video below, Ryan Irwin demonstrates a variation to the typical recovery shake and shares his post training power cereal goodness recipe.
Important to note that this or any recovery shake/meal should be injested within 30 minutes after training to optimize uptake. As I mention in the video, I will alternate items such as creatine, beta alanine, DAA and other supplements as well as amounts of macro nutrients but the base of carbs and protein is always there.
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!
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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
Switching gears, focus and setting goals
March 13, 2012 by Ryan Irwin · Leave a Comment
After competing at the NAPF Raw Powerlifting Challenge (see write-up and video here), I have traditionally flipped the switch and began prep for the IFPA Pro International Bodybuilding competition, which is held in Kansas City in September.
However after a good showing at the 2012 Arnold by placing 3rd, I have reassessed my goals and have decided to continue to compete in powerlifting for another solid year, then go back to the pro natural bodybuilding stage in 2013. Then next contest I am planning on is the USAPL Raw Nationals, held at TX in August. This is the qualifier for the Team USA, which competes in the IPF World Raw Championships, held in Sweden this year.
Top 3 in 74K weight class at NAPF Raw Challenge
My love and passion for natural bodybuilding is unchanged, and am prepping to put on the NANBF Nutri-Sport Natural Iowa on May 12 this year. But I want to see how far I can go with powerlifting in the next year, with continuing to increase in strength without dieting down for a pre contest prep.
As usual, my training will still have a bodybuilding “flavor” but will continue to focus on improving my strength. Currently I am going to do the Smolov squat program, which is a very intense squat training cycle, and has been shown to increase one’s squats significantly. This is the lift out of the squat, bench press and deadlift I have the most area for improvement. I will continue to send updates on my training log.
My immediate focus is to help my training partner, Mike Beiter and members of Team FPT to prepare for the next meet, which is the NASA State Championships in Des Moines on April 21st.
Goals are critical for motivation and to have check points to access progress.
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
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
20 years of consistency and training for Ryan Irwin
February 20, 2012 by Ryan Irwin · Leave a Comment
Today marks the day 20 years ago that I decided I would be a bodybuilder. I remember distinctly walking into weight room at Saydel High School the Monday after the state wrestling tournament (I watched, as a wrestler I never made it to state myself) with a mission to compete as a bodybuilder.
Day after day, I consistently keep hitting the weight room, eating right, learning everything I could and taking the skinny weak kid who didn’t have to cut weight to make the 103lb class to someone who was confident enough to step on a bodybuilding stage, which I did a little over a year later as a young teen.
Over the years, my goal turned into my passion and I have competed over 20 times. In that time I have made sacrifices, gone through struggles, accomplished goals and have seen great things that the iron has taught me.
While I am proud of my accomplishments, consistency, progress and dedication, I know there are things that are much more important to life than bodybuilding and powerlifting. I also know there are others that have overcome many times more difficult trials and completed much more impressive feats (like the soldier risking his/her life for another, or the single mom who raises her kids cause their loser father walked away).
However I do know the iron has made me a better person today, a better husband and a better father. It also has allowed me to take this passion to help others. Having someone come up and say you changed/saved their life is powerful. Celebrating the victories with others is constantly fulfilling.
It has been an amazing journey and I can say that when I walked behind the bleachers to the high school “weight room” that day 20 years ago, while I knew the goal that I set, I had no idea what other aspects it would bring. Here’s to another 20 years!
For information on supplements, personal training or nutrition 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: 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
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
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
Powerlifting Nationals meet recap by Nutri-Sport Trainer Mike Beiter
September 2, 2011 by Ryan Irwin · Leave a Comment
At Nutri-Sport, we’re proud to not only be Trainers and Nutrition Consultants, but also competitive athletes, which is why I asked Nutri-Sport Trainer Mike Beiter to outline his awesome performance in his latest competition. -Ryan Irwin
NASA Grand Nationals 2011 meet and training cycle recap
After the chalk had settled and the weights were racked, I walked away (sluggishly) from the Des Moines Strength Institute with my head held high after having my best performance to date in a powerlifting meet. Now I remain modest in my approach to writing a meet recap in which I didn’t break any world or American records, wasn’t named best lifter and didn’t total over 2000 lbs. But after conversing with training partner and colleague Ryan Irwin, I figured what the heck, so here goes nothing.
In April 2011 I competed in my first full powerlifting meet. A small but easily attainable goal I set for myself sometime late last year. Up until that day I had only competed in push/pull or bench only events. Now having not only been bit, but full on attacked by the “powerlifting bug” I can say that it’s a fantastic sport that can consume you if you’re not careful. That being said after this meet I was happy to have reached my goal, but knew that I had not performed at my full potential. Final numbers for that day were a 241 lb bench, 364 lb squat, and 405 lb deadlift at a bodweight of 182.2.
Moving forward I had set a new fire inside and was focused and ready to improve. I started hitting the forums, blogs, and what not in my spare time and picked out a few things that I adapted in my next training cycle that I believe were CRITICAL for my success. Now it’s easy to get sucked into the hype behind a certain program or methodology, and given the fact that I am still a “newbie” to this powerlifting game I took much of what I read with a grain of salt. A good chunk of it didn’t have any application for me anyways since I am a raw lifter and do not use Performance Enhancing Drugs (PEDs). I also had to take into context the goals of my training partners and the time that we had to work with. I ended up scrapping my previous warm up routine in favor of some time spent with a foam roller for some good old myofascial release, along with some mobility work. Now I could talk for days about the benefits of having flexible, unrestricted muscles. But I will keep it short by saying that I believe adding this supplemental work to my routine was without a doubt what kept me healthy and moving forward the entire 10 week cycle. The other major change I made to my meet prep was the emphasis I placed on proper nutrition, which is one thing you don’t hear about much in the powerlifting world. Why this is the case is a topic for another conversation I dialed in my numbers for protein, carbohydrate, and fat consumption and instantly started blowing my previous numbers out of the water in the gym. I still have room to improve in this aspect but by far this change was the one that did it for me!
The first week of July was the last big training week before deloading and meet day. I approached this week knowing that the strength was there and all I had to do was execute. And that I did, doubling my previous squat PR and hitting a smooth and comfortable 10 lb jump on bench and 30 lb jump on deadlifts. This was a HUGE confidence boost going into my final deload week. The last hurdle I had to make it past was that the weekend before the meet was a long holliday weekend and after that the next time I would touch a weight would be the day of the competition. Now most people wouldn’t be affected by this, but I am human. I knew social obligations and celebrating meant my sleep wake cycle and food intake would suffer, but I believe taking a mental break every now and then is essential to staying motivated, a cheat weekend if you will for our Independence Day. I managed to keep my hydration levels up and got right back to it Tuesday before the meet. A few days out of the week I went through my warm up routine but other than that I didn’t train at all.
Saturday it was go time. I checked in early and weighed in at 190.6. Immediately after stepping off the scale I started slugging down the fluids. I didn’t cut any weight so I wasn’t dehydrated but I’ve seen firsthand what can happen if you are and attempt to lift maximal weights, I didn’t want to take that chance. After the lifter’s meeting concluded I took down my pre workout shake and was ready to get things rolling. The power curl was up first and this was my first meet competing in this lift. Now in hindsight I should have went in with a better idea of what I wanted to hit, but I just threw a number out there and went at it. Luckily it worked in my favor as I went 3 for 3 and my last attempt was right where it should have been at 126.5. Squats were up next and were the lift I felt I had most improved upon. After nailing a 5 lb PR on my 2nd attempt at 370 I was confident and decided to move up to 385 for my 3rd. This ended up being the lift of the day for me and I have to credit the spotters for not taking the bar when I stalled out.
I must say, I’ve never felt quite the feeling I had after walking away from the rack after that lift. Nausea, dizziness, and a sick sense of enjoyment reminded me what this sport is all about.
A 20 lb personal record already in the books and it was on to bench which has always been a weaker lift for me. Here I opened strong at 226 and hit nearly a 10 lb jump from last meet on my second attempt at 248. Approaching the 3rd I was confident but missed 264. Right around this time is when I really began to tighten up. My last squat and hitting an aggressive arch on my bench caused my back to tighten up and I felt my hip flexors really starting to lose mobility. To combat this I applied Biofreeze from nearly head to toe and spent some time on the foam roller between warm up sets for the deadlift. Here is where I could really tell my training paid off. Working on mobility and flexibility allowed for me to feel much more comfortable dropping my hips low and approaching the bar and as a result I was able to confidently pull 451 for a 45 lb jump from the meet 10 weeks prior.
Finishing the day I was exhausted but exhilarated. Going 11 for 12 in a full power meet is no easy task. Now many will instantly jump in and say I didn’t have heavy enough 3rd attempts but as of now I feel I respond much better after completing lifts and building up my confidence to carry me through the meet. I believe missing 3rd attempts isn’t a habit any lifter should become accustomed to. That is purely my opinion, so take it as nothing else. In closing I must thank my training partners Ryan Irwin and Cody Nour for the constant push to better myself and for making each training session fun and exciting. Without them I surely wouldn’t have made the progress that I did. Looking forward from here I plan to continue to pursue the elusive 1200 lb total coming from a 500 lb pull, 400 lb squat, and 300 lb bench. As of now the USAPL meet held in Nebraska is the next meet on my agenda. Training has already begun and 20 weeks of a new program will hopefully yield similar results that I had at this meet.
As always train hard, train smart, and eat well.
Mike
To contact Mike for personal training, email him at: mike@nutrisportfpt.com
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
(soon to be at 1003 8th St SW, STE K in Altoona)
