Chuck Yeager broke the speed of sound in 1947, and the Air Force has never looked back.
The Air Force partnered with NASA to develop and test the X-15, a hypersonic, rocket-powered aircraft in the late 1950s and most of the 1960s.
A great deal of human capital and money was invested in making the leap from supersonic to hypersonic — the potential to travel at five times the speed of sound or more than 3,000 mph.
But a series of near misses and research “gotchas” stalled much of the advancement in hypersonic capabilities, according to Dr. Russ Cummings, Air Force Academy professor of aeronautics, and newly-appointed director of the Department of Defense High Performance Computing Modernization Program’s Hypersonic Vehicle Simulation Institute.
Now DOD leaders are seeking to combat the weaponization of hypersonic capabilities by peer adversaries.
At a Washington lecture series on hypersonics in December 2018, Michael Griffin, the undersecretary of defense for research and engineering, said, “In the last year, China has tested more hypersonic weapons than we have in a decade. We’ve got to fix that.”
Undersecretary of defense for research and engineering Michael Griffin.
Griffin has pinpointed hypersonic capabilities as his “highest technical priority” since taking office with the goal of creating a decisive American advantage.
The HVSI stood up in 2018. The DOD program will issue million in grants over the next three to five years to universities for research to fill computational modeling gaps in the field of hypersonic simulation.
“Outdated modeling leads to conservative engineering approaches,” Cummings said. “For example, having inaccurate estimates for designing to mitigate the high heating on hypersonic vehicles impacts the weight and volume of the design, which can take away from the size of the payload.”
The grants will be used to fund applied science research in ten categories to help engineer accurate computer codes for hypersonic vehicles while jump-starting interest and scholarship in the field.
Ten-to-15 percent of the research will take place at the U.S. Air Force Academy in the aeronautics department. Many test facilities were closed in the 1970s, but the Academy has two on-site high speed wind tunnels, including a Mach 6 Ludwieg Tube. Starting summer 2019, cadets will join industry and university partners in a variety of hypersonic-related summer research programs.
“We’re excited to see HVSI become the latest center added to (U.S. Air Force Academy’s) research portfolio,” said Col. Donald Rhymer, the Academy’s dean of research. “Dr. Cummings brings the necessary expertise and leadership to direct the institute, as well as the pulse of the hypersonics community. I’m confident his work will ultimately benefit both the cadets and the Air Force.”
Video of a remarkable aerobatic display by Lockheed Chief Pilot Wayne Roberts in a new LM-100J Super Hercules variant is lighting up the internet in the last couple of days. Roberts flew an incredible demonstration routine at the Farnborough Air Show in the new civilian variant of the legacy C-130 Hercules. It is almost certainly the most remarkable demonstration flying ever in a C-130 variant. At one point during the display the LM-100J was completely inverted.
We’ve seen smaller tactical transports demonstrate some impressive aerobatics, including the Italian Air Force C-27J display at the 2017 Royal International Air Tattoo (RIAT). But we’ve never seen video of a C-130 variant flying a routine that is this dynamic, including the momentarily completely inverted portion of the display.
The LM-100J is a new version of the highly successful Lockheed C-130 intended for the civilian cargo lift, firefighting and utility market. The original C-130 first flew a remarkable 64 years ago. It is also the longest continuously produced military aircraft in history. C-130 variants are used as gunships, bombers, tactical transports, weather reconnaissance, electronic warfare, search and rescue and other special missions with militaries around the world.
The new LM-100J Super Hercules uses the new, more powerful Rolls Royce AE 2100D3 engines. It first flew with these engines on May 25, 2018. The LM-100J Super Hercules is a replacement for the older L-100 version of the Hercules built from 1964 until 1992. There were 115 of the original L-100s built.
According to Lockheed, the flight test program for the LM-100J should be “done by year end” and the aircraft could receive FAA certification in 2019.
Lockheed pilot Wayne Roberts told the website C-130MRO.com that [the new LM-100J], “It flies as wonderfully as it always has. For 60 years, [the C-130] has operated into some of the shortest runways in the world. It still does that extremely well, but it now has new avionics and engines too.” The writers at C-130MRO.com went on to say that the LM-100J is, “Essentially a tweaked version of the C-130J tactical transport, the civil freighter benefits from the over 20 years and 1.5 million flight hours of the military model.”
Some fascinating features on the new LM-100J not normally seen on civilian oriented transports will eventually include night-vision-goggle and air-drop capability, although these will not be certificated initially. This raises the possibility of the aircraft being used by government contractors and intelligence agencies. The C-130J is offered in both long- and short-fuselage variants, the freighter will only be sold in its longer, 34.37m (112ft 9in) version. In addition to being a cargo transport, Lockheed sees potential for the LM-100J to perform missions including aerial firefighting, search and rescue, and even VIP transport.
Transport aircraft often take a back seat to high performance jets and aerobatic teams at airshow demos. But there is no doubt that with the sensation across the internet over the remarkable flying of pilot Chief Pilot Wayne Roberts in the LM-100J that harkens back to pilots like Bob Hoover in the Rockwell Aero Commander, this last demonstration series by Roberts will be remembered for a long, long time.
This article originally appeared on The Aviationist. Follow @theaviationist on Twitter.
Movie fans everywhere rejoiced when Tom Cruise officially announced that a sequel to Top Gun was in the works, as the original remains a beloved classic for its memorable quotes, thrilling action, and, of course, the most badass volleyball sequence in the history of film. Now Top Gun lovers have even more of a reason to get excited, as it was announced early July 2018 that Miles Teller has been cast to play the son of Goose, Maverick’s original flying partner, in the highly anticipated sequel.
On July 3, 2018, Teller confirmed he was pumped about Top Gun 2, linking to an article announcing his casting with the caption: “I feel the need…” For now, it is not entirely clear how prominent of a role Teller will have in the film, though rumors have circulated that Goose’s son will be one of Maverick’s proteges in the new Top Gun.
The VH-3 Sea King has faithfully served Marine Helicopter Squadron One since 1962, operating as the official rotary transport for every president for over 55 years. But even though the old adage “if it ain’t broke, don’t fix it” rings through for many pieces of military hardware, these aging Sea Kings, known as “Marine One” whenever a president is aboard, need to be replaced.
A lack of parts, considerable flight hours, and performance inefficiency (by today’s standards) make a worthy case for why the Sea King needs to be supplanted by something newer, faster and more capable. Just last week, Sikorsky’s answer to HMX-1’s request for a new helicopter took to the skies above Owego, New York, for the first time.
Known as the VH-92A, Sikorsky and its parent corporation, Lockheed Martin, hopes that this helicopter will be what finally sends the Sea King to a museum in the coming years.
The VH-92 is based upon Sikorsky’s S-92, a proven multipurpose utility helicopter that has been functioning in the civilian world as medium-lift platform since 2004. When it enters service with HMX-1, the VH-92 will have been refitted with a new interior and a slew of other features needed for presidential transport.
It has taken years for a suitable replacement for the VH-3 to materialize as part of the Presidential Helicopter Replacement Program (VXX). The program was initialized in 2003, though it suffered a setback in 2009 when Lockheed Martin’s proposal – the VH-71 Kestrel – was nixed even though the Department of the Navy had already spent billions of dollars building 9 Kestrals for HMX-1.
The following year, VXX was restarted, and a joint Lockheed Martin-Sikorsky team offered a revamped S-92, replete with a comfortable and plush interior worthy of the president and other VIPs who would be using the aircraft from time to time. In 2014, the S-92 proposal was selected and the VH-92 began taking shape.
These new presidential transports will only bear an external resemblance to their civilian counterparts. Their insides will be completely redone as per the requirements of HMX-1 and the Secret Service.
This includes defensive systems that afford each VH-92 a degree of protection against threats on the ground, from shoulder-fired surface-to-air missiles, to heavy-caliber machine gun rounds.
In addition to armoring the VH-92, all fleet helicopters will receive advanced communications systems, allowing the president to interact with members of the government and military while flying. Redundancy and safety systems round off the rest of the tricked-out VH-92’s modifications list.
HMX-1 also operates the VH-60N White Hawk, essentially UH-60 Black Hawks reconfigured for VIP transport. These aircraft have been serving in the presidential fleet since the late 1980s, and will also be replaced in part, or as a whole, by the new VH-92s.
The VH-92, like its soon-to-be predecessor, won’t just operate in North America… it will also serve as the president’s short-range transport overseas on official visits. Like the VH-60N, it will be able to be folded up and stowed inside US Air Force strategic airlifters like the C-5M Super Galaxy for foreign travel.
Replacing the Sea King isn’t the only big move HMX-1 has made in an effort to modernize its fleet. The squadron’s complement of CH-53 Sea Stallions were recently replaced with newer, more versatile MV-22 Osprey tiltrotors, which can function like both a helicopter and a fixed wing aircraft. Older CH-46 Sea Knights, formerly used as support aircraft, are also on their way out.
HMX-1 is expected to begin taking delivery of its new VH-92As in 2020, phasing out the VH-3D and VH-60N soon afterward.
Security Forces airmen at Nellis Air Force Base responded to an early morning call from flightline airmen who were refueling a government vehicle. They found a woman who had been raped and assaulted in a van parked on the base – and her attacker was still there.
That’s what airmen are telling a popular Air Force culture page on Facebook.
Multiple sources tell Air Force amn/nco/snco that at 5 a.m. local time, airmen on Nellis noticed a woman approaching them on Dec. 4, 2018, at the on-base government vehicle refueling station. Dressed much too lightly for the cold weather, she told them she had just been assaulted inside a nearby white van and escaped her attacker and asked them for help.
The woman, who was said to be a civilian and had no connection to the base, was wandering around for 20 or so minutes before coming across the airmen.
Nellis Air Force Base flightline airmen discovered the woman at around five in the morning, while moving to gas up their GOV.
(U.S. Air Force)
Within minutes, Air Force Security Forces arrived on the scene to take her statement and the statements of the airmen who found her as she walked. Witnesses told the Air Force culture Facebook page Air Force amn/nco/snco that the woman was from Mesquite, Nev., some 70 miles away. She allegedly told Security Forces she was kidnapped by a Russian man and driven to the base in a nearby parking lot, where she was sexually assaulted.
She also told the police the van was still parked there. Security Forces locked down the base and then responded to reports of a white van parked in the lot of the Nellis Dining Facility. How the van was able to get on the base isn’t known.
Nellis Air Force Base Public Affairs has not yet responded to phone calls for confirmation. The Las Vegas Metropolitan Police Department could not be reached. This post will be updated when possible.
Sources tell Air Force amn/nco/snco that the two had been in the parking lot for more than an hour before the man, who the escaped victim said spoke with a Russian accent, fell asleep. When she woke up, he was still asleep, so she escaped and began looking for help. She had never been on the base before and didn’t know where to go. That’s when the airmen came across her.
The woman was handed over to female Security Forces airmen and taken to the Medical Group, where a sexual assault response coordinator and medical team was waiting. Witnesses say the Security Forces officers who interviewed them for statements left the gas station for the DFAC, sirens blazing.
Through September 2018, Colombia’s navy had captured 14 “narco subs” on the country’s Pacific coast — more than triple the four it captured in 2017 and another sign of drug traffickers’ ingenuity.
Colombia is not alone. The US Coast Guard reported in September 2017 that it had seen a “resurgence” of low-profile vessels, the most common kind of “narco sub,” capturing seven of them since June 2017.
“We’re seeing more of these low-profile vessels; 40-plus feet long … it rides on the surface, multiple outboard engines, moves 18, 22 knots … and they can carry large loads of contraband,” Coast Guard commandant Adm. Karl Schultz told Business Insider in October 2018 during an interview aboard the Coast Guard cutter Sitkinak in New York harbor.
“They’re very stealthy in terms of our ability to see them from the air [and] to detect them by radar,” Schultz added.
US Coast Guardsmen sit on a narco sub in the Pacific Ocean in early September 2016.
(US Coast Guard photo)
‘Era of experimentation’
Low-profile vessels were the earliest kind of narco sub, a category that includes self-propelled semi-submersibles, which use ballast to run below the surface, and true submarines, which are the most rare.
They emerged in the early 1990s, as traffickers who had made a fortune moving drugs into the US — like George Jung and members of Pablo Escobar’s Medellin cartel — encountered more obstacles.
“In the ’80s, the drug traffickers … were using go-fast boats, they were using twin-engine aircraft, and those were very easily detected by radar systems that we had,” particularly in the Caribbean and the southeastern US, said Mike Vigil, former chief of international operations for the US Drug Enforcement Administration.
“So they started to counter those efforts by building submarines or semi-submersibles, because they were much more difficult to detect,” Vigil added. “They were made out of … wood, fiberglass, and then sometimes they had a lead lining that would reduce their infrared signature.”
The early 1990s was “the era of experimentation,” for Colombian narco subs, according to Vigil, who was stationed on the country’s Caribbean coast at the time and recalls encounters with them on the Magdelena River, which stretches nearly 1,000 miles from southwest Colombia to the Caribbean.
“They were not full-fledged submarines. They would float … just slightly underneath the water, but you could still see the tower, and they were not sophisticated at all,” he said. “Their navigational systems were poor; communications systems were poor.”
There are varying figures for how many narco subs have been caught over the years.
The first such vessel seen at sea by US law enforcement was intercepted in 2006, carrying 3 tons of cocaine about 100 miles off Costa Rica’s Pacific coast. The first one encountered in the Caribbean was stopped in summer 2011 — despite efforts to scuttle it, US authorities were able to recover 14,000 pounds of cocaine.
Criminal groups in Colombia continue to churn out homemade narco subs — 100 a year, according to Vigil — building them in the interior and using the country’s extensive river network, where law enforcement is scarce, to get them to sea.
The technology has advanced, and criminal groups, flush with profits from Colombia’s booming cocaine production, have been able deploy more sophisticated vessels for covert runs to Central America and Mexico, where cargos then move overland to the US. The routes have also grown more circuitous, likely to avoid detection at sea.
Better technology “has upped the chess game” between criminals and the military and law enforcement, Vigil said.
Suspected drug-smuggling routes in the eastern Pacific Ocean in 2016.
(US Southern Command)
‘A drop in the bucket’
The recent increase in low-profile vessels intercepted by authorities indicates traffickers will adjust their tactics.
“There was certainly an uptick where the semi-submersibles were being utilized quite frequently, and then we had a lot of success against them,” Lt. Cmdr. Devon Brennan, head of the Coast Guard’s Maritime Safety and Security Team in New York, said during an interview aboard the Sitkanik.
“The drug-trafficking organizations are very agile and adept organizations, so they try to shift back,” Brennan said. “For one reason or another, they thought [low-profile vessels] might be a better option because of the success we’ve had against the [self-propelled semi-submersibles], so we have seen an increase in them.”
“This thing called the low-profile vessel, it’s evolutionary,” Schultz said. “The adversary will constantly adapt their tactics to try to thwart our successes.” The increase “reflects the adaptability, the malleability” of traffickers, he added.
Schultz and Brennan both emphasized that the Coast Guard is having success capturing narco subs. And Colombian officials have said that intercepting those vessels at sea — along with arresting traffickers on land — lands a serious blow to criminal organizations.
A abandoned low-profile vessel found by the Guatemalan coast guard on April 22, 2017.
(Guatemalan army / US Southern Command)
Vigil was skeptical of the true impact, saying the DEA estimated at least 30% to 40% of drugs coming to the US were moving on narco subs, but authorities were likely only intercepting 5% of those vessels.
“They may be capturing more but, again, that’s because there’s a hell of a lot more being using to smuggle drugs,” Vigil said. (Coast Guard Vice Commandant Adm. Charles Ray has said the service faces “a capacity challenge” in trying to patrol trafficking routes through the eastern Pacific, an area the size of the continental US.)
Vigil also noted that the costs seemed to favor the traffickers.
“The submarines cost id=”listicle-2611789516″ million or million … depending on the communications systems, the engine, the materials used in them, the navigational systems,” Vigil said. Even though many are likely only used once, he added, “they have absolutely no economic impact on the cartels.”
Each kilogram of cocaine is worth only a few thousand dollars in Colombia. But the multiton cargos narco subs can carry are worth hundreds of millions of dollars once they’re broken up and sold in the US or Europe.
The cost to build a narco sub is “a drop in the bucket compared to the payload that they carry,” Vigil said. “So a million, million is nothing to them.”
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
Imagine your spouse or family member is deployed on a carrier. Now, imagine it’s during a global pandemic, which has notoriously infiltrated cruise ships, rendering hundreds of passengers ill. Finally, imagine you learn that your loved one’s ship is impacted by scrolling through Facebook and reading a headline.
Unfortunately, this imagined scenario is one military spouse’s reality.
Elizabeth (whose last name we won’t use for personal security reasons) was looking at Facebook, taking a much-needed break from quarantine with her four kids, when she saw a friend (whose husband is deployed with hers) had posted an article by Business Insider that immediately stopped her scroll: “There has been a coronavirus outbreak aboard a deployed US Navy aircraft carrier.” The article states that there have been three confirmed cases of COVID-19 on the USS Theodore Roosevelt – Elizabeth’s husband’s ship.
Her heart sank. “We haven’t heard from them in awhile,” she said in an interview with WATM. “Anytime anything noteworthy happens, communication goes down whether on purpose or by coincidence,” she shared. She immediately got on the phone with other spouses to see if anyone had heard through official or personal channels what was going on.
Communication varied. One spouse got a voicemail from her sailor that he was fine. Another received a quick email saying there were only two cases on the ship, while one other had heard 15 sailors had it. This rumor mill is exactly why comms are shut down, to prevent misinformation for families desperate for an update.
When asked if she was upset she hadn’t heard from her husband, Elizabeth laughed. “Oh, I’m not surprised,” she said. “He’s a team player. I know he would make sure all of his people had a chance to use the phone or email if there was an opportunity to do so before he did. He’s been in for 14 years and he’s been deployed a lot — he’s had almost six years of sea time. Really, this is not even the worst communication he’s had on a deployment. I’ve gotten used to that — nobody has all of the information; you just hope for the best and wait for your family member to contact you.”
But in the meantime, Elizabeth feels the weight of the gravity of the situation.
“I’m trying not to go into panic mode yet,” she said. “It’s the military, you just don’t know, but I hope if my husband was sick, someone would tell me.” Elizabeth also wants to know what protective and preventive measures are being taken. “It sounds like from the article that the sick sailors were medevaced and now it’s just business as usual. But in my mind, the likelihood of it being isolated is very small. They’re on top of each other in close quarters and there are 5,000 of them. They use the same phones, touch the same doors, eat together, share work space. It’s a floating petri dish. I want to know what they’re doing to sanitize. How closely they’re monitoring things. Is someone asking them every day? Are they taking temperatures? Are they really doing everything they can to keep our sailors safe?”
While Elizabeth is worried about her husband, she also has a healthy dose of perspective and a great sense of humor. She’s thankful to be surrounded by family and a community that continues to support her. “I don’t know what I’d do without them,” she said. Elizabeth and her husband have a five year old, three year old and twins who are just one and a half. “We had a lot of time on shore duty,” she laughed. “We got cocky thinking we would have one more and then boom: twins.”
When asked how she’s really coping with four kids in quarantine and a spouse deployed on a “floating petri dish,” Elizabeth took a long sigh but said, “Honestly, I feel like military spouses are better prepared for this than anyone. With military life, we spend a decent amount of time figuring it out on our own. I wouldn’t say this is even the most isolated I’ve ever been. The ‘not knowing what’s going to happen,’ not knowing what the schedule is going to be in a few weeks or months, it’s par for the course for us. I’ve been through the ringer enough times with the Navy, but for a lot of our friends, this is their first deployment. Mostly my heart has been with the ones who haven’t been through this before because I remember how it felt when all of this was new.”
Elizabeth shared the importance of reaching out. “Military community is so, so important. I love that the word encourage literally means to impart courage … that’s who the military spouse community is for me — it’s courage by proxy. The news is full of stories of women who are worrying they might be forced to give birth alone due to coronavirus restrictions, but military spouses have been giving birth to babies without family or husbands there, often overseas, for as long as time. They’ve moved alone, pursued careers alone, overcome all of these obstacles. One of the things you deal with is that feeling of isolation, which is so perfectly themed for where we are in the world right now. But you’re never really alone.”
Elizabeth continued, “It was so hard to hear the news of coronavirus on the ship, but it was so great to be surrounded by so many people who exactly know what we’re going through. There is strength in numbers. We’re not the only family going through this. We’ll be okay.”
The Emmys are right around the corner, and this year, it’s Army versus Marines in a full-on veteran showdown. Before we get into our predictions and recap of this year’s military-centric award season, let’s take a look at the history of the Emmys – it might surprise you!
The Primetime Emmy Awards and the Daytime Emmy Awards Fun Facts
The Emmy is named after the word “immy,” which is an informal term for the image orthicon tube common in the earliest iteration of television cameras. If you have no idea what an orthicon tube is, don’t worry – we didn’t either, but we weren’t surprised to find out it has military roots.
The image orthicon (IO) was used in television for about 20 years. It’s a combination of the image dissector and the orthicon. The IO was developed by RCA and was considered a huge advancement in the way images are transmitted. The National Defense Research Committed had a contract for RCA to help fine-tune the IO. By 1943, RCA was in a contract with the Navy as part of the war effort to transmit images. The first tubes were delivered to the Navy in 1944, and production for the civilian sector began shortly afterward.
But calling the award an Emmy almost didn’t happen. It was almost called the Ike, a nickname for the iconoscope tube. But Ike also happened to be the name of WWII hero and future president Dwight Eisenhower.
Keeping with its scientific history, the Emmy statue shows a winged woman holding an atom. The statue was designed by a television engineer who used his wife as the model. After it was decided to name the award after the IO, it was “feminized” to Emmy to be in line with the statue.
Emmys are divided into different categories relating to different television sectors, and this year, it’s all about the military.
Army vs. Marines
This year, Army veteran and comedic genius Fred Willard is up against Marine Corps veteran Adam Driver. Both are nominated in the Guest Actor in a Comedy Series.
Willard is nominated for his rendition of Frank Dunphy on the final season of Modern Family. Adam is up for the award for his hosting of Saturday Night Live.
Both actors have given stellar performances in their roles, but neither is a sure win. The category is studded with other stars like Eddie Murphy (SNL host), Brad Pitt (SNL host), along with Like Kirby (The Marvelous Mrs. Maisel) and Dev Patel (Modern Love). The group has collectively earned eight Oscar nominations and two wins, along with nine Emmy nominations and one win.
Last year, Luke Kirby won an Emmy for playing Lenny Bruce, so he may get a repeat performance this year. However, Brad Pitt is definitely on a winning streak. He’s won every single award connected to his “Once Upon a Time in Hollywood,” so there’s a good chance he’ll walk away with the victory.
But, since Eddie Murphy has never won an Emmy, lots of Hollywood insiders think he’s overdue.
Speaking of overdue, Adam Driver has never won an Emmy either. He’s been nominated three times for his role on “Girls” and two Oscar nominations, so he’s definitely due his props.
Here at We Are The Mighty, we’re going to place our bets on Fred Willard’s Modern Family performance. The late great had four previous Emmy nominations (one for playing Frank Dunphy and three for playing Hank on Everybody Loves Raymond), and he’s never won. It’s almost difficult to believe, especially given his extended and storied Hollywood career.
Of course, there are no posthumous-specific awards, but Hollywood is all about honoring the recently deceased. Chances are pretty good that Fred’s performance might win him the Emmy after all. His Modern Family role was one of the best things about a show that’s lost some of its staying power.
Other military-centric nominations include:
Chasing the Moon, a PBS documentary about the NASA program and the moon landing, has been nominated for Exceptional Merit in Documentary Filmmaking.
The Plot Against America, HBO’s WWII alternate history series, has been nominated for Outstanding Cinematography for a Limited Series or Movie.
It is hard to build the kind of muscle that gets noticed on the street, in the office, or, hell, by your partner. It takes intention, planning, and hard work. The best functional strength training programs, after all, tend to not have an effect for weeks. If you’re looking for something more specific — and difficult — like getting big arms — you’re going to have to plan that much further in advance.
But what if you just need to build muscle fast? Whether it’s to look good for your college roommate’s BBQ pool party in a few weeks or just trying to jumpstart your strength training, there are a few tips and tricks to expedite the process. We’re not saying you’ll be looking super fit come next Saturday’s party or that you’ll be moving weights like your gym rats friend, but, hey, it’s a start.
1. Eat more, not less
It seems counterintuitive, but if you’re looking to build muscle, you need to slightly overfeed your body. Not only does your body need extra calories to build new muscle, but muscle burns more calories than fat so you have to reload on energy in order to support new muscle growth. Restricting calories to lose weight will backfire big time, since your body senses “starvation mode” and respond but shutting down the production of new muscle cells.
You’ve probably heard that the amount of weight you use is the critical component to whether or not your build muscle. But actually, increasing your number of reps is equally essential for muscle growth. Switch up your lifting routine so that you spend at least one day a week lifting 50 to 75 percent of your one rep max, for 15-20 reps per set, aiming for about 6 sets.
3. Eat more protein
Protein is the more important building block for new muscles, so make sure you’re getting enough in your diet. According to the American College for Sports Medicine, if you’re looking to build muscle mass, aim for .5 to .8 grams of protein per pound of body weight, or about 95 to 148 grams of protein daily for a 185-pound guy.
Known as the progressive overload principle, the fastest way to build more muscle is to force it to adapt to a stimulus above and beyond anything you’ve yet done. That means if you had been using 25-pound dumbbells for curls, you should try doing one set with 30 pounds, then progress to 35-pound weights.
5. Get your 7 to 9
The National Sleep Foundation recommends 7 to 9 hours of sleep every night for optimal health. Achieving the prescribed dose of nightly sleep plays a key role in expediting muscle development. During sleep, muscle fibers that have been mildly damaged from a tough workout (not a bad thing, that’s how growth occurs) have a chance to repair themselves, knitting back together in a tighter formation that translates to muscle strength. If you cut your zzz’s short, you’re also shortening the amount of time your muscles have to grow.
6. Slow it down
The process of building new muscle, also known as hypertrophy, benefits from placing muscles under duress for an extended period of time. For this reason, rather than pumping iron as fiercely and frantically as you can, you should do at least one set of every strength-training exercise at slo-mo speed. And, yes, it burns.
While isolation moves like biceps curls are great for honing in on one specific muscle, you’ll get the biggest bang for your strength-training buck with moves that recruit multiple muscle groups at once. That’s because the more mass you can put behind a move like squats, pullups or deadlifts, the greater the load your body can bear, and the stronger you can make your muscles.
8. Mix it up
Just like you need to test your muscles using progressive overload, you also need to surprise them by serving up new types of exercises every week. Your muscles, it turns out, are pretty smart. They very quickly adapt to whatever exercise you’re doing, so the next time you do it, it feels easier — because it is. Rather than fall into the same sequence of moves week after week, seek out new ones that are different enough that they stress slightly different parts of your body.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
Where the Marine Corps has its Toys for Tots, the Army can count on its elderly retirees – at least one of them, anyway. As of Christmas, 2019, Army veteran Jim Annis turned 80 years old. For the past 50 Christmas seasons, the former soldier spent months creating hundreds of wooden toys for children who otherwise might not have anything to open on Christmas morning. When the Salvation Army comes through for these families, Annis comes rolling along right behind them.
Annis spends hundreds of dollars from his own pocket every year to make wooden toys for needy children. The one-man Santa’s Workshop spends much of his free time throughout the year crafting and painting these toys in preparation for Christmastime. By the time he’s ready to donate the pieces to the Salvation Army, Annis has created as many as 300 toys, finished and ready to hand out to the little ones.
In case you’re bad at math, creating 300 toys per year for the past 50 years, makes for about 15,000 toys total. But for Annis, it’s not about the money. He was one of those needy children during his childhood. He came from a working family with five children to take care for.
Jim Annis, a one-man Santa’s Workshop.
Annis gets wooden scraps for free from homeowners and pays only for the tools of production and the acrylic paint for the toys. His costs run about id=”listicle-2641673298″,000 but his return on investment is the smiles of young kids who will get a toy for Christmas this year. Kids can get an array of cool, handmade toys, from fire trucks and dolls to piggy banks. Jim Annis will also make special gifts for American veterans and their loved ones.
“I have to sort of feel right in here,” Annis told North Carolina’s Spectrum News. “That’s the joy I know I’m giving some of the kids, I’m giving them something that I didn’t have a whole lot at Christmas time.”
If you want to donate to materials to this vet’s Christmastime cause, you can call Jim Annis at 919-842-5445.
Usually, when someone or something retires, it’s because they’ve grown a little older — and maybe a little slower — over time. Maybe their skills aren’t as useful as they once were, so they opt to spend their sunset years peacefully watching others take over their old duties.
But not the SR-71 Blackbird. It went out with a sonic boom.
The SR-71 was in the prime of its amazing life. This was a titanium bird designed to outrun and spy on the Russians, a bird that was fooling Russians even before it was assembled.
(Laughs in Blackbird)
When the Blackbird was retired in 1990, not everyone was thrilled with the idea. Much of the debate around the SR-71’s mission and usefulness was because of political infighting, not because of any actual military need the plane couldn’t fill. Still, the program was derided by Congressional military and budget hawks as being too costly for its designated mission. Some speculate the old guard of Air Force Cold Warriors had long since retired and newer generals couldn’t explain the plane’s mission in the post-Soviet order.
Whatever the reason for its retirement, the Air Force’s most glorious bird was headed for the sunset — but not before making history and setting a few more records.
An SR-71 refuels in mid-air during sunset.
(U.S. Air Force)
When it was operationally retired in 1990, a Blackbird piloted by Lt. Col. Raymond E. Yeilding and Lt. Col. Joseph T. Vida was tasked to fly one last time from Palmdale, Calif. to its new home at the Smithsonian Institution’s Steven F. Udvar-Hazy Center in Chantilly, Virginia. Apparently, they had somewhere to be in the D.C. area that day, too.
West Coast of the United States to the U.S. East Coast – 2,404 miles in 68:17.
Los Angeles, Calif., to Washington, D.C. – 2,299 miles in 64:20
Kansas City, Mo., to Washington, D.C. – 942 miles in 25:59
St. Louis, Mo., to Cincinnati, Ohio – 311 miles in 8:32
(U.S. Air Force)
The SR-71 refueled in mid-air over the Pacific Ocean before beginning its transcontinental journey. It arrived at Dulles International Airport to a throng of onlookers and well-wishers who knew a good thing when they saw one.
Addressing the full Senate after the historic, record-setting 1990 flight, Senator John Glenn told the assembly that the flight would be remembered as “a sad memorial to our short-sighted policy in strategic aerial reconnaissance.”
It’s safe to say that no one would describe the NFL’s third most-winningest coach as a fashion maven. During most Patriots games, head coach Bill Belichick can be seen on the sidelines, wearing some version of a Patriots sweatshirt. Over the course of the man’s 18-year career as the Patriots’ HMFIC, he’s committed more fashion penalties than anyone ever seen on television.
The one thing you don’t see him in is the NFL’s annual November Salute to Service swag. The reason is simple, and if you know anything about the Pats’ head coach, it’s undeniably Belichick.
After five Super Bowl wins and an NFL-leading .628 winning percentage, it’s all come down to this: Why doesn’t Bill Belichick ever wear the NFL’s Salute to Service sweatshirts? This season, he actually answered the question for reporters. The first Sunday in November 2018 passed, and while every sideline in the country was adorned with olive green hoodies, one person was conspicuously still in his trademark, regular Patriots gear.
Green Bay Packers coach Mike McCarthy sports the NFL’s 2018 “Salute to Service” hoodie vs. the Patriots on Sunday, Nov. 4, 2018.
Belichick’s father was Steve Belichick, a World War II veteran and longtime coaching staff member at the United States Naval Academy in Annapolis. Having spent much of his life in and around Naval officers and midshipmen, it’s probably safe to say the younger Belichick developed an appreciation for the U.S. Armed Forces.
As a matter of fact, it was his time spent at the Naval Academy as a youth that developed his proven approach to football.
“Depending on the weather and so forth, I just wear the same thing for every game,” Belichick told reporters on Nov. 5, 2018.
In an interview with Nantucket Magazine, the coach described how the football program at Annapolis led to his direction of the New England Patriots.
“When I look back on it, one of the things I learned at Annapolis, when I grew up around the Navy football teams in the early sixties — Joe Bellino, Roger Staubach, Coach Wayne Hardin, and some of the great teams they had — I didn’t know any differently. I just assumed that’s what football was. Guys were very disciplined. They worked very hard. They did extra things. They were always on time, alert, ready to go, team-oriented, unselfish. I thought that’s the way it all was. I wasn’t aware of it at the time, but I can see how that molded me.”
The Patriots’ coach is also well-known for his references to military history when discussing football strategy and on-field, in-game tactics with players and subordinate coaches. Military history and discipline is instilled in everyone in the Patriots organization, starting with the man at the top. Everyone has to go learn their military history, sources in the organization told the Wall Street Journal.
Bill Belichick isn’t about making empty gestures to the military, he and the New England Patriots live the idea behind ‘Salute to Service’ every day. So, when Bill Belichick’s cut-sleeves Patriots hoodie isn’t green during November, cut the guy some slack.
That’s just the cost of transporting and preparing the body, and holding a small viewing. If you want a service and a wake, expect to pay more.
If you want a fancy casket, expect to pay an average of ,000 for it. Amazon, Costco, and Walmart sell caskets for less than id=”listicle-2632767403″,000, but some fancy ones cost more than ,000.
If you just want to be buried in a pine box, be sure to check local laws. Some states don’t allow that.
The cemetery will cost you even more.
While some states allow you to be buried in biodegradable caskets and some even have natural burial preserves where they allow you to be buried in the woods, most don’t.
A burial plot in a public cemetery will cost between 0 and ,000. If you want to be buried in a private cemetery, that price can go up to ,000 in some places. If you’re in a city, the price can easily go up to ,000 for the gravesite alone.
If you want to be cremated and have your ashes buried, expect to pay up to ,500 for the plot.
Of course, there are additional fees. You have to pay for them to dig the hole and fill it back up; this can cost more than ,000. Just doing the paperwork (some places require a permit to be buried) can reach up to id=”listicle-2632767403″,000. Some fancy cemeteries even charge a fee for “perpetual care;” this is the cost of upkeep for the cemetery — cutting grass, planting trees etc.
If you want a tombstone, expect to pay at least 0 to ,000.
Paying the high cost of dying
Cemeteries aren’t regulated by the federal government. They don’t have to comply with the Federal Trade Commission’s Funeral Rule, which requires an itemized bill allowing you to pick and choose which services you wish to buy. Some states have regulations, but many do not.
Don’t expect to get a line of credit from the funeral home or cemetery, either. They want payment up front. What will they do if your family doesn’t pay the bill, dig you back up?
What will the VA pay?
Since you’re reading this, you probably are a veteran. Doesn’t the VA pay for all of this?
It will pay some, but not all, of your burial costs, and probably very little of your funeral costs. Of course, all these benefits are only for veterans with at least an “other-than-dishonorable” discharge.
(U.S. Navy photo by Mass Communication Specialist 2nd Class Todd Frantom)
Burial and plot allowance
The VA will pay a burial allowance to an eligible veteran’s family to help defray burial and funeral costs. The burial allowance is a tax-free benefit paid automatically. If you are eligible for a plot allowance the VA requires receipts to show the actual cost paid.
If the death occurs while hospitalized by the VA, it will pay a 0 burial allowance and 0 for a burial plot.
If the death is considered service-connected, the VA will pay a burial allowance of up to ,000 and may reimburse some of the costs of transporting remains.
If the death isn’t service-connected, the VA pays a burial allowance of 0.
For an indigent veteran with no next of kin, the VA will furnish either a casket or cremation urn for interment in either a national, state or tribal veterans cemetery.
In most cases, spouses are eligible for burial next to the veteran at little or no cost. Also, markers are provided.
Arlington National Cemetery has very limited space for burial; there is more space available for inurnment of cremated remains. Only certain veterans are eligible for burial at Arlington.
(U.S. Army photo by Spc. James K. McCann)
If you wish to be buried in a civilian cemetery, the VA may pay a small fee, as described earlier, for your plot allowance. It will also provide a free headstone. Some states also help with the cost of burial and the cost of setting a headstone.
Whatever the case, it’s a good idea to make a plan. Also, remember that the funeral director can help with a lot of this stuff. They know how to submit the paperwork to the VA, and usually how to get the most out of your state benefits as well.