Nutri-Sport Training Tip: Cable pullovers
October 30, 2012 by Ryan Irwin · Leave a Comment
The back is a complex muscle group which can and should be hit from a variety of angles. We’re going to talk about the pullover (not the sweater) but a variation of the classic free weight version.
This
Not this
We like this variation due to the constant tension it places on the muscle. In the video below, Mike and Tyler demonstrate how to perform this great accessory:
Key points on the cable pullover:
- Use a wide or narrow bar (we prefer wide)
- Athletic stance, arch low back
- Focus on lats performing the movement (verses arms)
- Use as an accessory exercise after a main compound movement
- Higher repetitions (8-15)
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 in the Des Moines area, 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: Goblet Squat
October 16, 2012 by Ryan Irwin · Leave a Comment
Squats are the best exercise for leg development, which includes strength and muscle mass. There are also excellent for stimulating the metabolism, which will help in keeping bodyfat low. Additionally, no one wants to bet the person labeled with “chicken legs” so squatting is a win/win.
There are many different variations on squats, but today we are going to cover goblet squats. As Mike and Tyler demonstrate in the video below, this is an exercise that takes minimal equipment (dumbbell or kettlebell). While this shows a lighter weight, make sure you choose a weight that will physically push you (once you are in check with your form.
To recap:
- Hold the weight at chest level, maintain an upright torso (look straight ahead)
- Feet position just outside shoulder width
- Squat down (sit back, weight on heel) until you break parallel
- Drive up, popping hips forward, maintaining upright position throughout
Goblet squats are a great accessory lift that can be included on leg day.
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 in the Des Moines area, 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: Bench press execution
September 25, 2012 by Ryan Irwin · Leave a Comment
The bench press is likely the first exercise that most of us do, followed closely by the bicep curl. While whole seminars are held centered on this exericise, below are a few basic tips and pointers to not only help your performance but also save your shoulders.
In the video below, Ryan demonstrates the set up and execution that he uses in the bench press:
In summary focus on:
- Expanding rib cage/pushing shoulders back into bench
- Filling lungs with lots of air for proper position
- Firmly plant feet, maintain contact bench contact with your glutes/hips
- Set your grip/arch and maintain
- Keep the air in until your push the bar through your sticking point
As with all exercises, continue to practice with proper form with a given weight and never risk injury by sacrificing form for weight.
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 in the Des Moines area, 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: Deadlift set up and execution
August 28, 2012 by Ryan Irwin · Leave a Comment
The deadlift is one of the foundational exercises for strength development and mass gain. Plus it just flat out looks beastly when you can pull big weight straight off the floor and give a rebel yell at the top!
As demonstrated by Ryan in the video below, it is important to focus on technique. This is crucial not only for performance, but also from an injury prevention and safety stand point.
As mentioned in the video, set up can vary based on an individual’s preference, but here’s the basics:
- Center yourself under the bar
- Line up so the bar is over your mid-foot
- Take a big breath of air, bend over and keep your arms close to your legs
- In the same position, bring your knees forward until your shins touch the bar (hamstrings and glutes should be engaged at this point)
- Top off lungs and expand chest, look about 10 feet in front of you
- Pull that thing off the floor!
Make sure you as with all lifts you warm up properly, (link to a warm up sequence here). Progress slowly and consistently for continual gains.
Deadlift starting form
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 in the Des Moines area, 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 Nutrition Tip: Pre workouts
June 19, 2012 by Ryan Irwin · Leave a Comment
To bring out the best results of vigorous workouts, it’s important to take care of pre/post workout intake. What you consume before the workout session can make or break your performance.Pre workout supplements help by:
- Increasing the energy levels
- Improving your performance
- Increase muscular strength (creatine containing formulas)
- Endurance is extended dramatically
- Improving the metabolism (arginine and beta alanine contribute to the modification) by stimulating the production of mitochondria in the cell, which leads to increased metabolism and fat burning
- Kick starting to endure any strenuous session
A research study published in the Journal of International Society of Sports Nutrition demonstrates these improvements in both performance and body composition, which you can read here. This data will point out some interesting information that will want you consuming a pre workout the next time you train.
Scivation Novem preworkout formula
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
a515.266.2225
Nutri-Sport Nutrition Tip: BCAA’s spell recovery
April 10, 2012 by Ryan Irwin · Leave a Comment
research has come out revealing that if meals spaced out 4-6 hours apart can keep your body in an anabolic state by sipping on/taking BCAA’s in between meals (but still take advantage of fat loss). BCAA supplementation has grown in popularity in recent years by the use of both bodybuilders and athletes alike for the benefit provided by these supplements.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: 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 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!
“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: Pendlay Rows
February 28, 2012 by Ryan Irwin · Leave a Comment
Most people spend a lot of time focusing on pressing movements that hit the anterior (front) side of the body. However, they often neglect the posterior (back) side of the body which can lead to imbalance and weakness, neither of which is good. Pendlay rows are an excellent exercise to remedy this issue.
As Mike Beiter demonstrates in the video below, Pendlay rows are essentially the exact opposite of the bench press. By allowing the weights to come to a dead stop on the floor, one can really “fire” and engage the lats to pull the bar up. This also helps ensure proper form (although if you start jerking/swinging you can still make these ugly).
Give this exercise a try on your back day or as an accessory exercise after your bench workout.
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: 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
