The complete bench press checklist

Holding a rifle, hiking with a heavy pack, loading a torpedo, pulling up an anchor, moving bulky equipment: these all require upper body strength. Whether you're pushing, pulling, or maintaining posture, a strong and healthy upper body is a must.

The number of people who can't raise their arms over their head due to a shoulder injury is unbelievable. Poor bench press form is often the cause of these issues.

Because we need our upper bodies to thrive in this world, it's mandatory that everyone learn how to press to build a resilient upper body.

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5 steps to deadlift perfection

Picking up a fallen comrade, a young child, or a case of beer are all instances that you can train for in the gym, to ensure that when the time calls, you're ready.

The deadlift gets its name because you start every rep from a dead stop off the floor, just like in the above scenarios. In order to deadlift, you need to set up properly. That means that every rep is the first rep. There is no way to build momentum or use stretch reflex to make it easier.

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The Back Squat: The full-body exercise king

The back squat is often referred to as the king of all exercises, especially by those who frequently squat — and those who like a nice booty. But does it live up to the hype? And, more importantly, should you be squatting to get you closer to your fitness goals?

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The “real” keto diet...you’re probably doing it wrong

The ketogenic diet is confusing. That confusion has sparked a growing craze in the diet by all kinds of zealots and gurus that preach the Holy Gospel according to Keto.

Here's what it was originally intended for.

The classical keto diet is a diet that is 90% fat. This is actually not feasible and not recommended unless you are receiving help from a medical professional. It was used to treat children with epilepsy.

The keto diet that your roommate is doing is probably somewhere around 60-75% fat and has been shown to help fat loss and boost energy levels. Although an analysis of the research has shown no super special metabolic advantage of diets high in fat. It simply tricks you into eating fewer calories, that's the common factor of all diets that work.

When you eat this much fat and less than 50 grams of carbs a day, your body creates an alternative fuel source called ketones.

The whole point of the diet is to get yourself to the point in which your body is running off of ketones rather than glucose, which is its normal form of fuel. This is where the disease-fighting benefits come from and where some claim that the real benefit of the ketogenic diet comes from. But it isn't easy to get to a state of ketosis. Here's some guidance to help you actually get there so you can test the suggested benefits for yourself.

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How to use the gym to manage stress

You are probably living in a state of chronic stress. That means you always feel some base level of uneasiness, all the damn time, and not just when your drill sergeant is screaming in your face.

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Processed foods aren't evil, your brain is just dumb

Everyone other than the likes of the Nabisco executive board agrees that processed foods are bad for you. But why exactly are they pinned as the food version of Lucifer by modern popular health gurus?

Do they cause disease?

Do they have mind control chemicals in them?

Or,

Are they simply a misunderstood solution to a problem we no longer have as a society?

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Meditation is like 'Bicep Curls' for your Brain

Your mind is a muscle. Your patience is a muscle. Your creativity is a muscle. Your muscles are muscles. Just like muscles all these other skills and organs can be trained to become better at what they do. Let's have a look at exactly how this works for your brain and how you can train it with meditation to become more resilient, just like your biceps get from all those curls you finish every workout with.

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What type of exercise burns the most fat?

Forget everything you think you know about losing fat. I'm going to sum it up into one simple sentence.

"Burn more energy than you take in."

That's it.

When trying to figure out how to do this, most people ask the same basic question:

"What type of cardio should I do?"

That's the wrong question entirely.

The right question is:

How can I most significantly impact the amount of calories I burn in a day?

The answer may surprise you...

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How to actually use that back extension machine

It's in a dark and wet corner of the gym. Half the gym-goers ignore it altogether. The other half use it to torture their spine as if it owes them money.

The back extension machine can be a valuable tool for your training progression. It could also be the reason you're spending more time at the physical therapist than making gains. This article is going to set you on the path to a strong, resilient, and pain-free posterior chain.

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