6 single-arm exercises that will get you jacked in no time - We Are The Mighty
MIGHTY FIT

6 single-arm exercises that will get you jacked in no time

When we train, most of us do exercises that require the use of both arms, like the classic bench press, EZ-curls, and bent-over rows. These are all incredible movements that will allow you to build muscle and burn that stubborn belly fat. After weeks of working out and seeing your body change in positive ways, you’ll notice that your gains are slowing to a halt. Your body is adapting to the resistance.


So, to keep your body from getting complacent and to continue building muscle, switch up your routine. One of the best ways to change your workout is to go from using two arms to just one.

This might sound crazy, but adding a few single-arm workouts to your monthly routine will give you two impressive benefits:

  1. It will surprise your body and help you develop muscle — even though you’re not lifting as heavy.
  2. Single-arm exercises add positive stress, requiring your body to balance itself using core muscles.

So, what are some of these single-arm workouts? We’ve got some for you.

You can thank us later — when you’re completely jacked.

Also Read: 4 killer exercises that will get those traps ripped

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One-arm lateral raises

While standing next to the cable machine, position the pulley system as low as possible. Next, grab hold of the detachable handle with your outside arm and bring the handle in front of you. While keeping your free hand on your waist, keep your back straight and contract those abs. Exhale as you use your lateral deltoid muscle to raise the resistance up and out while keeping your elbows slightly bent.

Once your arm is straight out at shoulder level, squeeze your deltoid muscle for a brief moment before slowly lowering your arm back toward the starting position.

Perfect!

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Split-stance single-arm row

This is one of the best back-bulking exercises out there. The split-stance, single-arm row engages several muscle groups at once. Keep your back straight and refrain from flaring your elbows out while you lift a heavy load.

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Single-handed shoulder presses

This movement has been known to kill egos at the gym. Almost everyone’s fitness goals include building nice, well-rounded shoulders. To do so, many fitness advocates will do shoulder presses, piling on the weight to try and push out bulkier muscles. This single-handed movement, however, requires balance, as it’s not supported by a stable structure, like a workout bench.

The seemingly unnatural balancing act required by this exercise means gym-goers must reduce the amount of weight. This is one of those exercises that makes you realize just how hard things are without the machine’s help — it puts an athlete’s ego in check.

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One-arm dumbbell bench press

A standard dumbbell bench press requires two-points of resistance. A one-arm dumbbell bench press will engage your core as your body struggles to balance — which will help define your abs.

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One-hand tricep extension

A proper one-hand tricep extension requires the exerciser to pay close attention to where the weight is at all times — or risk getting bonked in the head. First, lift a manageable weight up over your head. Next, rest your noodle on your bicep and feel your tricep extend as you lower the weight down behind your dome.

Then, in a very controlled motion, raise the weight back up.

You did it without getting a concussion! Nice work.

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Single-arm bicep curls or “Arnold’ curl

You have to be a legend in the fitness world to get an exercise named after you. This single-armed bicep curl is known as the “Arnold curl,” and you know exactly which Arnold we’re talking about.

The Arnold curl requires tons of strength to lift even a light load correctly. While leaning against an incline bench, curl a manageable weight into a supinated bicep curl before lowering the resistance back down.

It might look simple, but just wait until you try it.

MIGHTY TRENDING

France flexes by firing nuclear-capable missile

France, one of Europe’s two nuclear powers, said on Feb. 5, 2019, that it had fired a nuclear-capable missile from a fighter jet, while the US and Russia feud over the death of a nuclear treaty that saw Europe purged of most of its weapons of mass destruction during the hair-triggered days of the Cold War.

France tested all phases of a nuclear strike with an 11-hour mission that saw a Rafale fighter jet refuel and fire an unarmed missile capable of carrying a nuclear warhead, Reuters described France’s military as saying.


“These real strikes are scheduled in the life of the weapons’ system,” said a spokesman for the French air force, Col. Cyrille Duvivier, according to Reuters. “They are carried out at fairly regular intervals, but remain rare because the real missile, without its warhead, is fired.”

6 single-arm exercises that will get you jacked in no time

A French Dassault Rafale.

France also operates a fleet of ballistic-missile submarines that can fire some of its 280 some nuclear warheads, but the subs move in secrecy and don’t provide the same messaging effect as more visible fighter jets.

France’s announcement of a nuclear test run came after the US and Russia fell out of the Intermediate-Range Nuclear Forces Treaty, which barred both countries from building nuclear missiles with ranges between 300 and 3,400 miles. Signed in 1987, it saw Europe and Russia remove an entire class of nuclear warheads from the continent in one of the most successful acts of arms control.

The US has accused Russia of having violated the treaty for years, and with all of NATO’s backing, the US decided to exit it.

But while France, as part of NATO, sided with the US, it has increasingly sought to distance itself from the US in foreign-policy and military affairs, and increasing the visibility of its nuclear arsenal is one way to assert independence.

France flexes its nuclear might against Russia — and the US


In 2018 French President Emmanuel Macron, during a spat with US President Donald Trump, pushed the idea of creating a European army, which got backing from Germany.

Experts, however, have said this idea is largely redundant under NATO and unlikely to ever take shape.

Nonetheless, Trump took direct offense at Macron’s idea and mocked him over it on Twitter.

Reuters reported that France’s minister of armed forces, Florence Parly, said on Feb. 25, 2019, at a conference in Portugal, “We Europeans cannot remain spectators of our own security.”

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY MOVIES

This is what’s in Batman’s utility belt

Over the years, it has become a running joke of sorts that Batman’s glorified fanny pack contains whatever items he needs to fulfill his current mission, regardless of how unlikely a scenario the caped crusader may find himself in. This leads us to the query of the hour- what has Batman’s utility belt been shown to contain?

Up until the release of Detective Comics #29, which formally introduced the idea of Batman having a utility belt, Batman’s costume had, for all intents and purposes, an ordinary belt that stored a single gadget- the bat rope with a grappling hook.


Whats in Batmans Utility Belt & Other Bat Gadgets? – Know Your Universe | Comicstorian

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In Detective Comics #29, writer Gardner Fox decided to expand his tool-set, establishing that the Dark Knight wore a belt with numerous pouches containing various gadgets he may need while fighting crime- the first revealed being small glass pellets that when thrown released a large cloud of obscuring, choking gas.

From there things became a bit more elaborate. For example, among other things the utility belt was shown to include a giant balloon figure of batman that can be inflated remotely (Batman #115), a mini Geiger counter (Batman #117), and even a small disk made of asbestos inexplicably revealing his secret identity (Detective Comics #185).

In the 1958 comic Batman #117, it even shows him carrying shark repellent, for all those times one needs to fend off sharks while fighting crime on the streets of Gotham… If you’re curious, in this case Batman was underwater on an alien planet. Lucky for him, he remembered to pack his shark repellent and used it against an angry alien, reasoning that “if it works on the killers of the deep on Earth” it might just scare away a similar creature on an alien planet. We mention this because it gives the infamous scene in the 1966 Batman film where Adam West fends off a shark in mid-air with some handy Shark Repellent Bat Spray some context. Glorious, 1950s era context with pure West.

Related: The real ‘Batman’ served during World War II

Later comics also establish that Batman has gadgets specifically designed to counter single members of his rogues gallery such as an antidote to the Joker’s Joker toxin, a Bat-heater to combat Mr Freeze, and special gloves that augment his punching power to fight on a more even playing field with the superhumanly strong villain Bane. Not just for enemies, Batman also apparently keeps what’s needed on hand to take out his allies as well, including a little bit of kryptonite, just in case.

It should also be noted here that in his very earliest comic outings, Batman’s utility belt had space for a handgun. Yes, as sacrilege as this would be in modern times, early versions of Batman had no qualms about shooting bad guys dead.

As for more day to day things, Batman’s utility belt further carries: A first aid kit containing basic surgical tools and various anti-toxins, an acetylene torch that can “cut through the hull of a battleship”, a forensic kit for analysing crime scenes, batarangs, a communication device, keys for the Batmobile, a rebreather in case Batman is ever submerged underwater, Batcuffs (special handcuffs designed to restrain even superpowered individuals), a lockpick, a high resolution camera and in some cases and the aforementioned grappling hook. In addition, the belt also contains numerous darts and pellets designed to subdue, incapacitate or otherwise stun criminals non-lethally when thrown. It also is variously shown to have a flamethrower, and EMP, a sonic devastator, remote claw, napalm, explosive gel, a cryptographic sequencer, and grenades of various type.

Bat addiction: The US wanted an army of Batman paratroopers in WW2

Batman’s Utility Belt // Supercut

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Batman’s Utility Belt // Supercut

In the Batman and Robin film, the belt is even shown to contain a bat-credit card, which, if Batman is to be believed when he flashes it, is something he never leaves home without. And, to be honest, while this scene is often made fun of by the masses, it does at least accurately demonstrate a way for Batman to use his greatest super power- being rich.

In any event, as you might be gathering at this point, writers for Batman really do use his utility belt as a deus ex machina of sorts, usually introducing an amazingly specific gadget seemingly perfectly suited to solve whatever problem Batman has at a given time, with that gadget often never being mentioned again in later depictions.

In an effort to explain away their lazy writing in a semi-plausible way, the comic authors established in Batman canon that the hero obsessively plans every encounter to the most minute detail and has safeguards in place for any eventuality. Thus implying that the exact contents of his utility belt at any given time vary considerably from day to day, though even just going with the staple items that are supposedly always there, the storage capacity of this belt would give Hermione Granger’s handbag a run for its money.

Also read: 6 DC comic heroes who served in the Army

Speaking of planning for any eventuality, the belt has numerous inbuilt security systems to prevent unauthorized use including a tracking beacon and an explosive charge so Batman can destroy it as a last resort if he ever loses it. The belt can also only be accessed by Batman and the various compartments and pouches will only open in response to a specific finger pattern.

The belt is also supposed to be constructed from a titanium alloy that makes it near indestructible, except, we guess from whatever explosive he used for its self destruct mode.

Of course, it’s at this point we feel compelled to point out that in the 1960s Batman TV show, early editions of his utility belt can very clearly be shown to be made up of common household kitchen sponges clipped to a yellow belt…

But to sum up, Batman’s superhero fanny pack contains a bafflingly array of equipment to fight crime, from shark repellent to kryptonite, that somehow all fits neatly into his tiny belt thanks to the magic of lazy comic writing.

If you liked this article, you might also enjoy our new popular podcast, The BrainFood Show (iTunes, Spotify, Google Play Music, Feed), as well as:

Bonus Fact:

  • Speaking of Batman’s obsessive planning, the comic JLA: Tower of Babel notes that Batman has plans in place to take out his own teammates, keeping detailed dossiers describing how to best deal with heroes such as Superman, Wonder Woman and the Flash. Batman’s obsession with being prepared for every scenario is such that he even keeps a file detailing how to kill himself should the need arise. For anyone curious, Batman notes that the easiest way to kill him would be to distract him by taking an innocent person hostage then take him out like any other mortal man. Although, given countless villains have used this exact strategy against him with little effect, we’re thinking maybe Batman’s planning abilities may be a little overestimated.

This article originally appeared on Today I Found Out. Follow @TodayIFoundOut on Twitter.

MIGHTY TRENDING

North Korea just fired off newer, faster missiles

North Korea tested a “new type” of missile on Jul 25 in the first test since President Donald Trump met North Korean leader Kim Jong Un at the Korean border last month, South Korea has determined.

North Korea test-fired two short-range missiles, one flying 267 miles and another 428 miles. Seoul assessed the weapons to be “a new type of short-range ballistic missile.”

Many observers quickly determined that the test was an attempt to get the Trump administration’s attention in the wake of several leadership summits that failed to produce an outcome desired by either side or possibly a warning to South Korea as it strengthens its military.


What Would Happen If North Korea Launched A Nuclear Weapon

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What Would Happen If North Korea Launched A Nuclear Weapon

Evidence from the past couple of months seems to suggest that North Korea is also strengthening its arsenal to counter regional threats to its offensive capabilities — some of the most important cards it holds in ongoing nuclear negotiations.

North Korea twice in May tested a new short-range ballistic missile, a weapon known as the KN-23 which some have compared to Russia’s SS-26 Iskander. It is unclear if the weapons tested Thursday included a modified variant of this weapon or something else entirely.

The North Koreans are “developing a reliable, operable missile that can defeat missile defenses and conduct a precision strike in South Korea,” Grace Liu, a weapons expert at the Jams Martin Center for Nonproliferation Studies, told Reuters in May.

Jeffrey Lewis, another CNS expert, suggested at that time that the weapon’s maneuverability seemed to indicate it was designed to skirt missile defenses, such as the Patriot and THAAD batteries deployed in South Korea.

Looking at the missiles tested July 25, US officials told Reuters that their preliminary analysis indicated the weapons were similar to the ones tested in May but noted that the latest test appeared to involve missiles with enhanced capabilities.

One official revealed that North Korea appeared to be decreasing the time it takes to launch missiles, thus reducing the time the US and its allies have to detect a launch. North Korea has repeatedly demonstrated an interest in solid-fueled missiles like the KN-23, weapons that can be fueled in advanced and launched quickly for surprise attacks.

The missiles launched July 25 reached an altitude of only about 30 miles, an altitude generally consistent with previous tests of the KN-23.

“If it’s very low and very fast, that shortens warning and decision time,” Adam Mount, director of the Defense Posture Project with the Federation of American Scientists, told CNN. “Those kinds of things could be useful in a retaliatory situation, but it’s even more relevant for a first strike.”

Melissa Hanham, another well-known missile expert, told Reuters in May, that the types of weapons North Korea is testing, weapons deemed by the Trump administration to be less important than the intercontinental ballistic missiles the country was building and testing in 2017, are the types of weapons “that will start the war.”

South Korea described the July 25 missile test “as a military threat and an action undermining efforts to alleviate tensions on the Korean Peninsula,” CNN reported.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY CULTURE

That time a soldier changed his name to Optimus Prime

Service members are awesome people — they really are. But sometimes, they can do some pretty wild sh*t. Of course you’ve heard of your unit’s token boot who bought a Mustang with an insane interest rate (you know who I’m talking about) and you’ve probably heard about the guy who creates elaborate, phallic murals in the port-a-johns, but have you heard of the soldier who legally changed his name to Optimus Prime?

That’s right — the leader of the Autobots from Hasbro’s famed line of toys served in the United States Army National Guard. During the ’80s, when the Transformers animated series and toys were very much in vogue, I’m sure a lot of kids out there felt like Optimus Prime was their daddy — and it’s very much possible that one of those kids ended up raising their right hand after 9/11.

This is his story:


6 single-arm exercises that will get you jacked in no time

Generation One Optimus Prime as showcased in 2018’s ‘Bumblebee.’

(Paramount Pictures/Hasbro)

The Transformers, the animated series, premiered the same year as the first line of Transformers toys (referred to as “Generation One” or “G1”), and it garnered a strong following. Kids spent their afternoons glued to the television sets, watching their favorite toys turn from robot to vehicle and back again as they fought against (or for, depending on the robot) the powers of evil.

Plenty of the boys tuning in didn’t have father figures around, and they turned to the show’s strong protagonist, leader of the leader of the Autobots (the definitive “good guys”), Optimus Prime, for guidance.

Born in 1971, Scott Edward Nall was about 13 when the show premiered. As a boy who had lost his father only a year earlier, he admired the leadership qualities and unwavering morality of Optimus Prime.

“My dad passed away the year before and I didn’t have anybody really around,” said Nall. “So, I really latched onto him when I was a kid.”
6 single-arm exercises that will get you jacked in no time

Soldiers with the 761st Firefighting Team prepare to fight a fire during an annual training exercise at the Alpena Combat Readiness Training Center in June 2016.

(U.S. Army National Guard photo by Capt. Matthew Riley)

Later, Nall joined the Army and become a member of Ohio’s National Guard under the 5964th Engineer Detachment with the Tactical Crash Rescue Unit as a firefighter. In May, 2001, on his 30th birthday, he had his name legally changed to match that of the Autobots’ fearless leader, Optimus Prime.

Prime later got a letter from a general at the Pentagon stating that it was great to have the commander of the Autobots in the National Guard. His fellow soldiers, however, may not have had the same opinion.

After he changed his name, of course, he had to update all of his forms, nametags, IDs, and uniforms. As one might expect, his friends couldn’t let it go without giving him some sh*t. According to Prime,

“They razzed me for three months to no end. They really dug into me about it.”
6 single-arm exercises that will get you jacked in no time

The resemblance is uncanny.

Optimus Prime would go on to deploy to the Middle East in 2003 and continue to serve his country.

MIGHTY CULTURE

US Navy reveals official seal for its newest aircraft carrier

Capt. Todd Marzano, commanding officer, Pre-Commissioning Unit (PCU) John F. Kennedy (CVN 79) and his crew officially unveiled the seal of the US Navy’s second Ford-class aircraft carrier currently under construction at Newport News Shipbuilding on Nov. 6, 2019.

The seal is crafted to integrate elements that honor President John F. Kennedy, his service to the Navy, and his vision for space exploration.

It features 35 stars located around the outer ring that represent John F. Kennedy as our nation’s 35th president. The 35th star is positioned after his middle initial and the two gold stars placed between CVN and the number 79 symbolize the fact that this is the second aircraft carrier bearing his name and legacy.


The Roman numeral “CIX” or 109, is a tribute to President Kennedy’s heroic naval service as commander of Patrol Boat 109 in the South Pacific. Additionally, the moon backdrop represents President Kennedy’s instrumental role in the nation’s space program.

6 single-arm exercises that will get you jacked in no time

The ship’s crest for the Ford-class aircraft carrier USS John F. Kennedy (CVN 79).

(US Navy graphic)

“No nation which expects to be the leader of other nations can expect to stay behind in the race for space,” said President Kennedy during a Sept. 12, 1962, speech at Rice University on the nation’s space effort. “For the eyes of the world now look into space, to the moon and to the planets beyond, and we have vowed that we shall not see it governed by a hostile flag of conquest, but by a banner of freedom and space.”

Anchoring these and other elements on the seal is the ship’s motto — “Serve with Courage.”

“Our motto exemplifies President Kennedy’s life,” said Marzano. “From the first day of his presidency, he challenged every American during his inauguration speech to ‘ask not what your country can do for you — ask what you can do for your country.’ He regarded serving one’s nation as an honor and held the utmost respect for those who did so with courage, especially when faced with adversity.”

6 single-arm exercises that will get you jacked in no time

Pre-Commissioning Unit John F. Kennedy reaches another milestone in its construction as its dry dock area is flooded three months ahead of its slated production schedule, Oct. 29, 2019.

(US Navy photo by Mass Comm Specialist 3rd Class Adam Ferrero)

“John F. Kennedy displayed extraordinary courage, both in combat as a naval officer, and as president of the United States,” said Marzano. “The seal design and ship’s motto are a very powerful and fitting way to honor his legacy.”

Most recently, on Oct. 29, 2019, the ship’s dry dock was flooded officially launching the aircraft carrier approximately three months early to the original schedule. PCU John F. Kennedy will be christened at Newport News Shipbuilding-Huntington Hills Industries in Newport News on Dec. 7, 2019.

In addition to the unveiling of the seal, and the flooding of the ship’s dry dock, other milestones have been completed to include laying of the ship’s keel on Aug. 22, 2015, and placement of the 588-metric ton island superstructure on May 29, 2019.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY SPORTS

Strengthen your arms with this 20-minute shoulder workout

There’s a lot of reason to focus on strengthening your shoulder muscles. For one thing, stronger shoulders mean wider shoulders, and wider shoulders make your waist look smaller. For another, your shoulder muscles are essentially the capstones to your biceps and triceps: They take the whole buff arm thing and add length and definition, raising it to another level entirely.

The good news about shoulder workouts is that these smaller muscles respond quickly to stimulus, meaning you’ll see results in a matter of days or weeks, not months. The muscles you’ll be building are your anterior, lateral, and posterior deltoids, occupying positions, as the names imply, at the front, side, and back of the shoulder. Other muscles, like the teres major, rotator cuff, and trapezius, are involved in many shoulder exercises as well.

The series of moves here take about 20-minutes, and should be performed twice a week for best results.


Upright barbell row

Stand with your back straight, holding a barbell with an overhand grip, hands slightly narrower than shoulder-width apart. (Use enough weight to do 10 reps.) Straighten your arms so that the barbell rests against your quads. Bend elbows out to the side and engage shoulders to hike the barbell up toward your chin. Hold for a second, then release. Do 10 reps, 3 sets.

6 single-arm exercises that will get you jacked in no time

(Photo by Victor Freitas)

Lateral raise

Stand with feet shoulder-width apart, back straight, arms by your sides. Hold a dumbbell in each hand, palms facing inward. (Use enough weight to do 10 reps.) Keeping elbows soft, raise arms directly out to the sides. Hold for a second, then release. Do 10 reps, 3 sets.

Military press

Using a squat rack, weight a barbell for 10 reps. Standing with feet hip-width apart, place the bar behind your neck and place hands in a wide overhand grip. Exhale, lifting bar off rack and directly overhead. This is your starting position. Inhale, and as you do, bend elbows out to the sides and lower bar in front of you to about collarbone level. Exhale and straighten your arms overhead again. This is one rep. Do 3 sets of 10 reps.

Dumbbell front raise

Stand with feet shoulder-width apart, back straight. Hold a dumbbell in your right hand, palm facing your thighs. (Use enough weight to do 10 reps.) Raise your right arm directly out in front of you until the dumbbell is parallel with your shoulders, palm facing the floor. Hold a second, then release. Repeat 10 times, then switch sides. Do 3 sets. (Alternately, you can hold a dumbbell in each hand and alternate reps between right and left side, one for one.)

6 single-arm exercises that will get you jacked in no time

(Photo by Alora Griffiths)

Bent-over raise

This move activates your posterior deltoids, one of the harder shoulder muscles to engage. Sit at the end of a bench, a dumbbell in each hand. Bend forward at the waist so that your chest is against your thighs. Lower arms to the floor, palms facing inward. Exhale and raise arms directly out to the sides, allowing your elbows to bend slightly and squeezing your shoulder blades together. Lower back to floor. 10 reps, 2 sets.

Shoulder shrugs

This move engages the trap muscles along with your deltoids, making it a great overall shoulder exercise. It’s simple and effective. Start standing with a dumbbell in each hand, feet hip-width apart. Exhale and lift your shoulders as high as you can, as if you are trying to touch your shoulders to your ears. (Keep your arms straight.) Release. 10 reps, 3 sets.

6 single-arm exercises that will get you jacked in no time

(Photo by Alora Griffiths)

Arnold press

Named after the OG himself, you’ll learn to love the move Schwarzenegger invented because it works your deltoids from multiple angles, giving you mega bang for your workout buck. Start sitting on a bench, dumbbell in each hand, palms facing inward, arms straight by your sides. Bend elbows and raise hands so that the dumbbells are tucked beneath your chin, palms facing chest. This is your start position. Swing elbows out the sides and straight your arms as you lift the dumbbells overhead, rotating your shoulders so that your finish the move with your palms facing forward, arms straight above you. Release, rotating your shoulders again back to the start. Do 10 reps, 3 sets.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY MOVIES

‘Game of Thrones’ composer has watched final season ‘hundreds of times’

“Game of Thrones” composer Ramin Djawadi has been a central craftsmen of HBO’s iconic series since the very first episode. For the coming final season, he’s keeping the secrets of the score close to his chest.

“I don’t know if I should … or what I can even say at this point,” Djawadi told INSIDER at the season eight premiere in New York City last week when asked if there are any new instruments we’ll hear on season eight. “I can say there are new themes, definitely, and there are plenty of the existing themes as well, with new iterations.”


Djawadi says the experience of producing this final season has been “bittersweet.”

“It’s obviously super exciting but writing this final season was definitely very emotional for me,” Djawadi said. “I went through all the ups and downs all by myself.”

Inside Game of Thrones: A Story in Score (HBO)

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He was sent the final season’s episodes earlier this year, but had to watch them by himself in order to maintain the secrecy of how the show ends.

“Obviously it’s so under wraps that even my direct team can’t have access to my studio,” Djawadi said. “So it was just me and nobody else, all the doors were locked. It was quite emotional.”

The music you hear on “Game of Thrones” isn’t just written by Djawadi; he plays most of the instruments himself and then assembles the individual layers into one cohesive piece for the score.

Djawadi told INSIDER he watched all six episodes “straight through” before he started writing any music.

“Then I re-watched them countless times,” Djawadi said. “Like hundreds and hundreds of times.”

One theme INSIDER is eager to hear on the coming official soundtrack is the music which plays during Jaime Lannister’s signature moments, including the memorable bathtub monologue on season three and when Jaime goes to treat with the Blackfish on season six.

(Ripped) GoT: Unreleased Season 6 Soundtrack – Blackfish (EP 07 Riverrun siege)

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Neither of those pieces of score were put on the official released compilations fans can buy or stream. But Djawadi says he hopes to get Jaime’s theme onto the released season eight soundtrack.

“Yes, definitely,” Djawadi said. “A lot of people have approached me [about that]. It’s interesting, when I get stuff ready for the soundtrack I sometimes think, ‘Oh this piece is too short,’ and then all these people ask why it’s not on there.”

“I feel like I should go back and look through all the unreleased material and do something with it,” Djawadi said.

We suggested he release a bonus soundtrack after the series finale.

“Yeah, I think we have to,” Djawadi replied.

“Game of Thrones” premieres Sunday, April 14, 2019, at 9 p.m. ET. Tune in to hear if any of those new themes teased by Djawadi makes it into the first episode of season eight.

This article originally appeared on Insider. Follow @thisisinsider on Twitter.

MIGHTY FIT

Here’s what happens to your body when you pass out in formation

There you are, marching in a perfectly structured formation when you hear the command to halt. Along with the rest of your platoon, you stop on a dime. The whole unit looks well-disciplined as each service member stands up straight, assuming the position of attention.

You stand proudly in front of all your friends and family with your chest out and eyes forward. Then, suddenly, something weird begins to happen. You start to feel weak and your legs give out. You fall directly to the ground like a sack of potatoes.

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The next thing you know, your eyes open, you see the medic, and you realize you just passed the f*ck out in front of everyone. How freakin’ embarrassing, right?

Well, you just experienced what medical professionals call “syncope,” which is the loss of consciousness due to decreased blood pressure. During bouts of hypotension (lowered blood pressure), our brains aren’t getting the oxygen or glucose they need, so it shuts down as it tries to recover.

So, why would someone pass out in formation? Well, it could be one of several happenings within the body.


Fainting can be a reaction to intense stress triggers, like seeing something crazy, being exposed to heat, or standing for long periods of time. This is called a vasovagal syncope, and it occurs when the part of your brain that governs heart rate malfunctions in response to an external trigger. So, if you’re standing completely still in the heat for long enough and you start to feel lightheaded, this might be what’s happening behind the scenes.

[rebelmouse-proxy-image https://media.rbl.ms/image?u=%2F13RGiS3cRvouLm.gif&ho=https%3A%2F%2Fi.giphy.com&s=845&h=5ccd7a7d6a06696ffe82bead58f9fe83509d445ff45e60afd7fbee76d8a7759e&size=980x&c=237224070 image-library=”0″ pin_description=”” caption=”Too much drama!” crop_info=”%7B%22image%22%3A%20%22https%3A//media.rbl.ms/image%3Fu%3D%252F13RGiS3cRvouLm.gif%26ho%3Dhttps%253A%252F%252Fi.giphy.com%26s%3D845%26h%3D5ccd7a7d6a06696ffe82bead58f9fe83509d445ff45e60afd7fbee76d8a7759e%26size%3D980x%26c%3D237224070%22%7D” expand=1 photo_credit=””]

A sudden change of position may also be to blame. Our blood vessels change width to make sure every part of our body is getting the supply it needs. Sometimes, however, our vessels can’t keep up with the rapid changes to the body’s position. If you’re laying or sitting down, our heart rates are low. If we then quickly stand, our hearts have to speed themselves up in mere moments — sending blood rushing to the brain. This can cause momentary lightheadedness — and, in extreme cases, you might pass out.

Hunger may also be a factor in why your body shuts down. Your brain needs glucose to function — and glucose comes from eating. So, remember to snack before you take on those high-impact activities you like to do on the weekends.

Lastly, not properly hydrating is also to blame. Without enough water, your blood becomes thicker than usual. This causes your heart to work overtime to supply your brain with the oxygen and glucose it continually needs to sustain itself.

In general, some people are prone to passing out due to poor circulation while others may sometimes experience episodes of vasovagal syncopes. Unless injured by the fall, typically, no treatment is required. Most cases of syncope only last a few seconds, but if this event begins to happen more frequently, that person might have a cardiac condition.

[rebelmouse-proxy-image https://media.rbl.ms/image?u=%2F3o751YuQ6qZBDZmnDO.gif&ho=https%3A%2F%2Fi.giphy.com&s=522&h=7e963e4003388f138f32a3ca75ce75d95d839ddec699002e9d40d28dbbcd3535&size=980x&c=2365089745 image-library=”0″ pin_description=”” caption=”We didn’t mean Cardi B, we meant cardiac. You crazy kids and your pop culture references.” crop_info=”%7B%22image%22%3A%20%22https%3A//media.rbl.ms/image%3Fu%3D%252F3o751YuQ6qZBDZmnDO.gif%26ho%3Dhttps%253A%252F%252Fi.giphy.com%26s%3D522%26h%3D7e963e4003388f138f32a3ca75ce75d95d839ddec699002e9d40d28dbbcd3535%26size%3D980x%26c%3D2365089745%22%7D” expand=1 photo_credit=””]

So, if you find yourself often passing out often, book an appointment with your doctor soon.

MIGHTY TRENDING

Pentagon prepares to extend southern border deployment

Acting Defense Secretary Patrick Shanahan told President Donald Trump on Jan. 2, 2019, that the military is planning border security enhancements, suggesting that the deployment of active- duty troops to backstop Customs and Border Protection (CBP) could be extended past the Jan. 31, 2019 deadline.

“We’re doing additional planning to strengthen the support that we’re providing to Kirstjen and her team,” Shanahan said in a reference to Homeland Security Secretary Kirstjen Nielsen.


“We’ve been very, very closely coupled with Kirstjen,” he said in brief remarks at a White House Cabinet meeting presided over by the president. “The collaboration has been seamless.”

Shanahan, seated next to Trump during the meeting, said the border troops are conducting daily operational training and focusing on the “restoration of fences,” as well as “building out additional mileage for the wall.”

6 single-arm exercises that will get you jacked in no time

Acting Defense Secretary Patrick Shanahan.

In his only public remarks on his first full day as acting secretary, Shanahan said, “The Army Corps of Engineers is dialed in on doing this cost-effectively and with the right amount of urgency as to where we can build additional stand-up walls quickly and then get after the threat.

“The threat is real. The risks are real. We need to control our borders,” Shanahan said in remarks that echoed those of Trump on the need for border security enhancements, including major extensions of existing border walls.

Days before the November 2018 midterm elections, the military — on Trump’s orders — began deploying active-duty troops to southern border states to support CBP against a population of migrants streaming north, many of whom said they were seeking political asylum from violence in Honduras, Guatemala and El Salvador.

A total of 5,900 active-duty troops eventually were deployed to the border, according to U.S. Northern Command. The active-duty personnel were in addition to about 2,100 National Guard troops who had been on the border since April 2018.

The active-duty service members had an initial withdrawal date of Dec. 15, 2018. In early December, then-Defense Secretary Jim Mattis said the number of active-duty troops on the border would be reduced, but those remaining would have their deployments extended to at least Jan. 31, 2019.

In an informal session with Pentagon reporters in December 2018, Mattis estimated the cost of the active-duty deployment was about million through mid-December.

On Dec. 21, 2018, Northern Command said that about 2,600 active-duty troops remained on the border, including 1,200 in California, 700 in Arizona and 700 in Texas. Late December 2018, Pentagon officials speaking on background said it was unclear whether those troops would be extended past the Jan. 31, 2019 deadline.

6 single-arm exercises that will get you jacked in no time

Soldiers from various Engineering Units install concertina wire Nov. 5, 2018, in Texas.

(US Air Force photo by Airman First Class Daniel A. Hernandez)

The troops’ presence could also be affected by any proposed resolution to end the partial government shutdown, now in its 13th day.

Homeland Security is one of several departments whose appropriations were not passed in the last Congress, resulting in border patrol agents working without pay. The Departments of Defense and Veterans Affairs both have their budgets fully funded and are not affected by the shutdown.

At Jan. 2, 2019’s Cabinet meeting, Trump praised the active-duty troops’ contribution to border security, and he was adamant that the government shutdown would continue until House and Senate Democrats agree to more funding for the wall.

“The military’s been fantastic. We’ve been working with Pat Shanahan. So much has been done. The Army Corps of Engineers has been fantastic,” Trump said. But he added that border security can’t be assured without the wall.

In areas where the wall has been erected, “nobody’s coming through,” Trump said.

“We want to finish it; we want to complete it. You can’t have a partial wall,” he said, because “people come through” the areas where the wall is absent.

In the areas where the wall is present, “you can’t get through unless you’re a world-class pole vaulter on the Olympic team,” Trump said.

This article originally appeared on Military.com. Follow @militarydotcom on Twitter.

popular

Cadets revel in Army’s third straight win over Navy

Despite being his fourth time seeing it, the annual Army-Navy game did not lose any significance for Cadet Jack Ray Kesti as he cheered from the stands in the frigid temperatures.

The rivalry has become an annual tradition in the Kesti household. Kesti, who hails from nearby Phoenixville, Pennsylvania, had his parents and girlfriend cheering for the Black Knights from the stands, too. Kesti’s younger brother Sam, a freshman, also attends the U.S. Military Academy and was at the game.


“Seeing people in your class and seeing them do well on the football field is a really cool feeling,” Kesti said.

Cadet Hope Moseley, a freshman, attended her first game, in which the Black Knights upended Navy 17-10 and held off a late Midshipmen surge Dec. 8, 2018. It was the No. 22 Black Knights’ third straight win over their rival.

6 single-arm exercises that will get you jacked in no time

Army Black Knights football coach Jeff Monken leads the team onto the field for the Army-Navy game in Philadelphia, Dec. 8, 2018.

(Photo by Sean Kimmons)

Army improved to 10-2 and will play Houston in the Armed Forces Bowl Dec. 22, 2018. If Army gets 11 wins in 2018, it will be its best season since 1958 when it went undefeated with one tie and finished No. 3 in the country.

Moseley said the buildup to the contest had been mounting all week. Cadets hung banners in the student barracks, played flag football games and burned a boat in anticipation of Dec. 8, 2018’s game.

“It’s a great experience of tradition,” said Moseley, a native of Belton, Texas. “Even though it’s a rivalry, it shows how strong our bond is to our country.”

6 single-arm exercises that will get you jacked in no time

Army quarterback Kelvin Hopkins, center, scores the final touchdown of the Army-Navy game in Philadelphia, Dec. 8, 2018.

(Photo by Sean Kimmons)

Moseley said she was inspired to apply to the academy by her cousin, Maj. Andrea Baker, a West Point graduate stationed in San Diego.

President Donald Trump officiated the coin toss and also briefly visited the sidelines of both teams. During the first half, Gen. James McConville, the Army’s vice chief of staff, enlisted 21 Army recruits in a special ceremony. McConville, who graduated in West Point’s Class of 1981, said he has attended “quite a few” Army-Navy rivalry games during his career, and said the contest’s significance cannot be overstated.

“It’s America’s game,” McConville said. “Why it’s special is because of the extraordinary young men and women who represent the best of America and they are here today.”

6 single-arm exercises that will get you jacked in no time

U.S. Military Academy cadets wear “3-Peat!” on the backs of their uniforms during a prisoner exchange before the Army-Navy game in Philadelphia, Dec. 8, 2018.

(Photo by Sean Kimmons)

Sporting black and red uniforms in honor of the 1st Infantry Division and its efforts during World War I, Army stormed to a 10-0 lead. After turnovers by both teams, Navy scored on a late drive midway in the fourth quarter to cut the deficit to 10-7. Army junior quarterback Kelvin Hopkins then scored on a 1-yard sneak for the go-ahead score with 1:28 left in the game.

Cadet Jay Demmy, a sophomore center on the Army rugby team, said the friendships he has formed with fellow athletes on the Black Knights football team makes the contest even more meaningful.

“There’s so much history behind this game and so much passion that to me, it’s awesome to be a part of it,” said Demmy, who hopes to join the infantry after graduation. “Playing a sport here… rugby, coming to the football games and seeing all the guys I know — all the brothers I’m going to be fighting with in the near future on the field and off the field is nice.”

6 single-arm exercises that will get you jacked in no time

Army football players jump into the stands to celebrate with fellow cadets after the Army-Navy game in Philadelphia, Dec. 8, 2018.

(Photo by Sean Kimmons)

The game takes on a larger significance, making the contest meaningful for so many nationwide, Demmy said.

Many cadets have friends attending the U.S. Naval Academy. Kesti attended high school with Midshipman Joe Ellis and the two engaged in friendly trash talking and texting each other during the game. The annual prisoner exchange, in which students from both service academies attend a semester on the opposite campuses, further extends the bond between the two schools.

“I think [the game] is about camaraderie and coming together,” Moseley said, “and knowing that even though you can have a friendly competition, in the end, we’re all fighting the same fight for the people of America.”

6 single-arm exercises that will get you jacked in no time

Gen. James McConville, the Army vice chief of staff, swears in 21 recruits during a break in the Army-Navy football game in Philadelphia, Dec. 8, 2018.

(Photo by Sean Kimmons)

Sgt. Maj. of the Army Daniel A. Dailey, clad in his Army Greens uniform, said that all soldiers can embrace the history and pageantry of the game, which was attended by celebrities such as actor Mark Wahlberg and former Dallas Cowboys great and Navy graduate Roger Staubach.

“This is a long-standing history of rivalry between two of the finest schools in America,” Dailey said. “When we’re on the battlefield, we’re all friends. But one day out of the year we come together for good camaraderie, good fun, but it is a true test of will for us and the Navy.

“This is the quintessential American football game right here, Army-Navy. It doesn’t get better than this.”

After the game, Army junior running back Rashaad Bolton proposed to his girlfriend on the field. Although Navy has struggled to a 3-10 record this season, Bolton said the Midshipmen were still a formidable foe.

6 single-arm exercises that will get you jacked in no time

Army running back Rashaad Bolton kisses his girlfriend after he proposed to her following the Army-Navy game in Philadelphia, Dec. 8, 2018.

(Photo by Sean Kimmons)

“Navy’s a well-coached team,” Bolton said. “We just fought. Our coaches did a great job preparing us these three weeks.”

Army coach Jeff Monken, who improved to 43-30 during his five seasons at Army, has credited the West Point student section with providing a much-needed boost to the players. There has been a resurgence of the Army football team, which has gone 20-5 since ending Navy’s 14-game winning streak in 2016.

“When the football team’s playing well I feel like it brings our school together more, because you get that unity and you get fired up,” Demmy said. “Coach Monken preaches that we’re the 12th man on the field. Having that good student section, having that uproar brings fire to the people on the field.”

This article originally appeared on the United States Army. Follow @USArmy on Twitter.

MIGHTY CULTURE

After 45 years, Green Beret faces his past in Vietnam — part ten

Any time in life that you do something, you tend to forget the bad and remember the good. I remembered the good. I wasn’t sure I wanted to remember the bad.

For a long time, I talked to a bunch of my peers in the Special Forces community that had made the trip back to Vietnam. They wanted to go back and see what it, see what it was like for whatever reason. Everybody has a personal reason that they want to do it.

I never found a reason because I’ve always had this whole thing in my mind, when I have a traumatic situation – I’ve got a box I put it in my head and I just put it away. After a while, I decided that it was probably time to take some of those back out, and so I said yes going back to Vietnam.


Surprisingly to me, it provided closure to a circle that I didn’t know was open. It was an interesting experience. It was a cathartic experience. It was an experience that closed that loop for me that had been open because I chose not to close it before.

I didn’t know that I needed to do that.

6 single-arm exercises that will get you jacked in no time
6 single-arm exercises that will get you jacked in no time
6 single-arm exercises that will get you jacked in no time

I’ve been back to Vietnam and I would recommend to anyone who has ever been there in a combat role, go back and look at it. Don’t be afraid of your past. Address it and deal with it.

Make your experience count.

6 single-arm exercises that will get you jacked in no time

Richard Rice
5th Special Forces Group
US Army 1966-94
Senior Advisor, GORUCK

Follow Richard Rice’s 10-part journey:

Part One

Part Two

Part Three

Part Four

Part Five

Part Six

Part Seven

Part Eight

Part Nine

This article originally appeared on GORUCK. Follow @GORUCK on Twitter.

MIGHTY FIT

Setting expectations: what your home workout can and cannot do for you

If you typically workout at a gym, the mandatory closing of most establishments around the world has seriously changed your fitness routine. As a result, there’s a good chance you’ve at least thought about working out at home.

But before you continue your standard training plan, you have to be realistic about what you can achieve. Unless you have equipment that matches the options of your gym, there will be some compromise.


Understanding the limitations of your bodyweight or minimal-equipment workout plan is crucial. At least, if you hope to progress and maintain during this age of quarantine.

With this understanding, you can set realistic goals and train in ways that will help you achieve them.

Here are some factors to remember as you jump into the world of training at home with no equipment.

6 single-arm exercises that will get you jacked in no time

Impossible doesn’t mean impossible… think about it. What’s impossible for most may not apply to you.

U.S. Marine Corps photo by Cpl. Esgar Rojas

Muscle Building Expectations

If you have no equipment at home, the harsh reality is that building muscle with only your bodyweight will be challenging. Unfortunately, it’s even worse if you’re experienced with lifting weights.

Building muscle depends on progressive overload. In a nutshell, the body responds to resistance training by getting bigger and stronger, depending on how hard you train. But once your body responds, you have to throw more at it if you want to continue improving.

If you have experience with weight training, your muscles have grown to deal with these increased demands of weight, reps, and sets.

Now, you have only your bodyweight as resistance, which is a much lower stimulus than you usually achieve at the gym.

For instance, imagine the number of bodyweight squats you’d have to perform to match the stress and intensity of a 10-rep squat set with 315 pounds. And that’s just one set!

Importantly, if you have five or more years of consistent training under your belt, things will be challenging. Realistically, building additional size with only your body will be very difficult.

For you, you’ll need to train harder than you ever imagined if you have no resistance and want to build additional muscle.

If you have almost no experience with lifting weights, (which is unlikely) and want to begin working out, muscle growth will still be challenging, but possible. At least, as long as you make sure to practice progressive overload by adding exercises, sets, and reps.

If you’re lucky enough to have some equipment, like dumbbells, kettlebells, and a pull-up bar, building or maintaining muscle will be easier. However, don’t expect the same results as you would with a full gym at your disposal.

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Strength with a capital “S” is that which must me trained at your limit. It’s hard to find your limit at home unless you decide to lift your car.

U.S. Army photo by Spc. Ryan Lucas

Strength Building Expectations

If you’re experienced and strong, building and maintaining strength with only your bodyweight will be even more challenging than building muscle size.

Strength and muscle size are connected. However, strength depends more on how your nervous system reacts to heavy resistance. Without that resistance, strength gain is challenging.

Have you ever seen someone with incredible strength, despite being small? That’s because muscle size isn’t the only factor for strength.

Think of it this way: your muscle tissue is your hardware, and your strength ability is your software. Bigger muscles have the capacity to produce more strength, but you have to train correctly to use that potential.

Essentially, the physical act of trying to move heavy resistance is what teaches your body to get stronger. Without that heavy resistance, there’s nothing to tell your body to maintain or build strength.

Fortunately, performing explosive movements like high and long jumps will help your muscles maintain the ability to produce force rapidly. But, understand that explosive bodyweight jumps will never match the stimulus of a heavy and explosive squat or deadlift.

Here’s the takeaway: if you want to maintain your strength without equipment, try to incorporate explosive movements. These include things like:

  • Sprinting
  • High and long jumps
  • Contracting your muscles as forcefully as possible during exercises. (Including an explosive set or two in some of your workouts can do the trick here.)
6 single-arm exercises that will get you jacked in no time

M240B is 27.5 lbs that’s a nice bit of extra resistance that would be frowned upon at your local Planet Fitness. Make the most with what you have.

U.S. Marine Corps photo by Cpl. Esgar Rojas

Aerobic and Anaerobic Capacity

Luckily, it’s not all bad news.

If your cardio is lacking, you have an awesome opportunity to improve. That’s because aerobic and anaerobic capacities don’t rely on resistance.

Mostly, you can challenge and improve your cardio with little or no equipment, by just going for a run.

As another example, try performing 100 bodyweight squats with as little rest as possible. Then the next time, try 150. Challenges like this will stress both your aerobic and anaerobic systems and help you maintain and improve.

Best of all, even though your cardio still depends on progressive overload, you can practice this overload easily with no resistance. For example:

  • You can run longer
  • You can run faster and longer
  • You can take shorter rest periods between exercises
  • You can add more exercises
  • You can sprint uphill or downhill
  • You can add more squats per set

This list goes on.

The takeaway here is that building and maintaining muscle and strength with only your bodyweight will be challenging. Your cardio, however, doesn’t rely on external resistance. This factor makes cardio improvement a bit easier to achieve, especially if you have no equipment available.

6 single-arm exercises that will get you jacked in no time

Hold yourself accountable to training 6 times a week for two months then worry about results. You can only control your actions not the outcomes of them.

U.S. Marine Corps photo by Pfc. Timothy Shoemaker

Bubble burst?

Maybe, maybe not, maybe go fix yourself.

The fact of the matter is 90% of you fine readers should have just shrugged by the end of this article after realizing not much is changing since you don’t work out consistently or intensely enough. The other 10% are probably weight and power lifters. Chances are you lifting cults…errr, clubs never closed anyway.

Now, if your goal is to put on muscle while training at home you can still do it. Just get creative by finding “weights” around the house or check out one of the countless calisthenics strength training YouTube channels. With the internet at your fingertips you have no choice to feign ignorance. Start with AthleanX or my bodyweight program Back in Fighting Shape here if you’re absolutely experiencing paralysis by analysis.
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