Nutrition and Training

IMPROVE YOUR CONTRACTIONS TO GROW

Posted by Wilfredo Martinez on

IMPROVE YOUR CONTRACTIONS TO GROW

  Author:Rudy Mawer Contributing Author While overall intensity and the weight you lift are both important factors in hypertrophy or muscle growth, most people foolishly ignore another important factor... muscular contractions. Muscle contractions describe the amount of muscle fibers or activity you can elicit from the working muscle during an exercise or set. By mastering this technique, you can quickly increase muscle mass and drive more stress into the target muscle, rather than dispersing the load over multiple muscle groups or joints that you aren’t even supposed to be training. Enter Time Under Load Time under load or, time under...

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5 HIGH-INTENSITY TECHNIQUES TO TAKE YOUR WORKOUT TO THE NEXT LEVEL

Posted by Wilfredo Martinez on

5 HIGH-INTENSITY TECHNIQUES TO TAKE YOUR WORKOUT TO THE NEXT LEVEL

BY: LINDSAY CAPPOTELLI When you first begin lifting weights, your focus should be on progressively overloading the muscles using the basic compound lifts. There is really no need to get all “fancy” with exercises, advanced techniques or repetition ranges. Basically, as you get stronger, just keep adding more weight to the bar. The longer you’ve been training, however, there will come a point when just adding more weight isn’t going to cut it. You may hit a plateau and notice that the strength and muscle gains come much more slowly than they did in the beginning. This is when you...

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PARTNERING UP: 5 STEPS TO FINDING YOUR PERFECT GYM BUDDY

Posted by Wilfredo Martinez on

PARTNERING UP: 5 STEPS TO FINDING YOUR PERFECT GYM BUDDY

"If you want to improve your workout performance, enhance motivation, and reach the next level of your physical appearance, a gym buddy might just be the thing you need. While going at your workouts alone does give you a certain level of focus and concentration, having someone there to share your sessions with offers a number of great benefits as well. A good gym buddy can help to: Ensure you are utilizing proper form Offer words of encouragement when you’re lacking motivation Help get you mentally prepared for your max set Give you the security of going for that higher...

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Cupcakes & Donuts

Posted by Wilfredo Martinez on

Cupcakes & Donuts

Normal 30 minutes Serves 6 cupcakes Per cupcake: 126 calories, 4f/21c/4p Cream filled hostess cupcakes were one of everyone's childhood favorites, and now they can be a part of your healthy lifestyle too! Ingredients Cupcakes 1 medium zucchini, grated and excess water removed*  1/4 c almond milk 1/4 c whole wheat flour or oat flour 1 scoop PEScience Milk Chocolate Select Protein 1/4 c unsweetened cocoa powder 1 egg 1/4 c egg whites 1/4 c vitafiber or sticky syrup 2 tbsp. unsweetened applesauce 1 tsp. uncut stevia 1 tsp. vanilla extract (I used Better Body Foods) 1 tsp. baking powder Chocolate Glaze...

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