Three guys come to me (all VERY awesome dudes.) They want to have a shred-off. Rob. We’re all fat. Nothing has been working. We need some serious motivation. So we’ve decided to bet $500 each…whoever can get in the best shape in the next 8 weeks gets the entire pot. “Sounds lovely,” I say. We talk about a plan… Danny wants to train and do nutrition coaching with me. Smart guy, this Danny. Greg wants [...]
Biceps [bahy-seps] n. - "bi" meaning two, "ceps" meaning awesome.
Let’s talk about turning water pistols into bazookas: 1) Anatomy & muscle fiber makeup of the biceps…what do we know?2) Where does the word “biceps” come from?3) How do we train the different aspects?D) What do different grips and grip-widths offer us?5) What’s the most sure fire way to get ridiculous arms? All good questions. Let’s get ‘em answered:
I SAID ABS, NOT CRABS
I’m just gonna go ahead and start where we need to start… Ab training is overrated. It’s true. We train our abs too much. In gym culture, I see more ab work than ANYTHING. I’ve seen 7 days of ab training. 7 DAYS. All abs. I’ve seen guys walk into a gym, do an hour of ab work and go home. Entire DVD’s have been made about ab training. And nobody seems to consider a [...]
This one time I wrote an article about CrossFit and they lost. their. shit.
CrossFit is all about constantly varied “functional” movement performed at high intensity. Their definition of fitness is: “increased work capacity across broad time and modal domains” (CrossFit.com). To translate that into how people normally talk, that means the ability to do a butt-ton of work for various amounts of time in various amounts of ways. Whoever can do the most work wins at being the fittest. Here’s a weight.Here’s a rope.Here’s a box.Lift.Climb.Jump. Who can do [...]
"Take my ice cream, I take your life."
“Eat breakfast.” “Don’t eat breakfast.” “Eat 5-7 times a day.” “Don’t eat for 16 hours.” “Eat like a bird.” “Eat like a caveman.” “Eat like a grown-ass man.” The nutrition world is a vast and confusing landscape of strong opinions, billion dollar companies, individual tastes, facts, figures, calorie-labels, and piles and piles of horse shitted mis-information. That’s right. Horse shitted. Information that has [...]
A real person. With a real job. Living a real life. Dramatically transformed.
HOW MUCH CAN A BODY CHANGE IN EIGHT WEEKS? Seems like a good question to ask. But none of this go-away-to-a-fat-camp B.S. A real person. With a real job. Living a real life. If they do EVERYTHING RIGHT, with 100% compliance – perfect training, perfect nutrition, and perfect supplementation – how much can their body realistically change in 8 weeks? Bandana Training + Men’s Fitness wanted to know… And so begins… Meet Shaun Myers Digital [...]
Lose de fat. Like, all of it.
MetCon is shorthand for Metabolic Conditioning. Think training modalities of the aggressive, sweaty, heart-pounding persuasion. Traditionally we think of MetCon circuits – 2 to 3 (to 2 million) resistance exercises done in sequence with little (read: no) break in between. It’s challenging. It’s effective. It’s awesome. By sequencing short, aggressive exercise at uber intensity and repeating multiple times, we accumulate fatigue. This leads to impressive metabolic disturbance. Remember that your metabolism is the sum [...]
Amazeballs [uh-meyz bawls] pl n - everything to do with amazing, nothing to do with balls.
Some folks hate exercise. Literally. They despise it. And you can sorta see where they’re coming from. It ain’t exactly a pony ride. It’s time-consuming. It’s tough. Your body aches. Your butt smells like goat cheese. (No? Anyone? Awkward.) But the story gets a little more complicated. Because some folks LOVE the shit outta exercise. They adore it. They can’t live without it. They’re addicted. They’ll do it everywhere: in the gyms, on the street, in [...]
A few weeks ago we talked about why we get fat. In case you missed it, here’s a summary: Carbs. Yep. It’s that simple. Okay, that’s a lie. It’s not that simple. It’s nowhere near that simple. However, it is clear that managing our carbohydrate intake goes a long way to help manage our fat accumulation. We, as Americans, need to consume fewer carbs if we want to get our body fat percentage to shredded [...]
"Come on, bro. It's all muscle."
Most people will say we get fat because we eat too much and exercise too little. A surplus of energy = fat gain. If calories-in out number calories-out, we get fatter. This makes sense, because back in 1900-something a German dude by the name of Carl von Noorden proclaimed that we get fat because we take in more calories than we expend (1). He was applying the first law of Thermodynamics to the human body. [...]