Marathon training in simple steps

MARATHON TRAINING PROGRAM
Marathon training not only depends on physical focus it mainly needs to be focused mentally too. Marathon training program is not a impossible thing, it is simple when we are dedicated and keep on focusing on our goals and utilize simple ways in marathon training and succeed.

Marathon training program 

1. The Marathon training program begins with short runs (10 - 12 miles) and ends with long runs (20 - 24 miles).
2. The long runs plays a vital role in Marathon training program.
3. Follow the charts which really fits and suits to your ability.
4. Practice race pace on half of your long run, before long run workout day.
5. Due to long run days your legs may feel fatigue, but that is the technical pace in marathon training you push yourself further to overcome the pain physically and mentally.
6. At the last week of hard marathon training program we should perform short runs and long run in alternate days.
7. The best part in Marathon training program is marathon pace. Your marathon pace is the speed at you plan on running the marathon for which you are training. Divide your desired finish time by 26.2. For example, if you want to run a 4 hour marathon, your pace will be 6.55 miles per hour or 9:09 minutes per mile.
8. Hill sprints in Marathon training really helps in strengthen your legs and practices to more oxygen intake, which helps in stay focused physically and mentally.
9. Reduce your long runs two weeks prior to marathon competition.
10. Have enough rest before hitting marathon.

Sample Marathon training program routines

 

Foods which boosts your Marathon training program 

• QUINOA
• KALE
• BANANAS
• CHIA SEEDS
• LEAN BEEF
• SPORT DRINKS

Marathon training program : Nutrition Needs

• Total calorie needs: about 19 to 26 kcal per pound of body weight
• Carbohydrate needs: 7 to 10 g per kilogram of body weight
• Protein needs: 1.2 to 1.4 g per kilogram of body weight
• Fat needs: 20% to 35% of total calories

World’s Most Popular Marathons

1. Boston (www.bostonmarathon.org)

2. New York City (www.nycmarathon.org)

3. Chicago (www.chicagomarathon.com)

4. London (www.virginlondonmarathon.com)

5. Berlin (www.adventure-marathon.com/berlin-marathon.aspx)

Marathon training program : Recipes for boost

PUMPKIN PANCAKES

Batter can be kept refrigerated for up to 5 days. And pancakes can be frozen and reheated.

1. 2 eggs
2. 2 cups whole-wheat flour
3. 1/2 cup reduced-fat milk, or skim milk
4. 1 cup pureed pumpkin, canned works fine
5. 2 tablespoons sugar
6. 4 teaspoons baking soda
7. 1/4 teaspoon salt
8. 1 teaspoon vanilla extract

With a hand beater, beat eggs until fluffy. Then beat in all other ingredients until smooth. Using a hot, nonstick skillet (if not you may need to add butter or oil, not included in nutrition facts) pour enough batter (about 2 tablespoons) into the skillet to make a 4-inch pancake. Cook until bubbles appear on the surface, flip, and cook another 1 to 2 minutes or until done. Serve hot. Top with fresh fruit, fruit puree or syrup

Makes 20 4-inch pancakes.

Nutrition per pancake: 64 calories, 12 grams carbohydrates, 1.6 grams fiber, 3 grams protein, .8 grams total fat

-Nick Fischer, Fischer Nutrition

EGG AND BEAN BURRITO WITH AVOCADO AND YOGURT-LIME SAUCE

The recipe calls for 4 tortillas but I got 6 burritos out of the egg mixture. Great to wrap in foil as a to-go breakfast.

1. 1/4 cup low-fat Greek-style yogurt
2. Juice of 1 lime
3. 1 tablespoon extra-virgin olive oil
4. 1 red onion, cut into small dice
5. 1 small jalapeno chile pepper, cut into small dice
6. 1 teaspoon ground cumin
7. 15-ounce can black beans, drained and rinsed
8. 4 eggs, mixed with a fork
9. [ teaspoon salt
10. 4 whole-wheat tortillas
11. 1 cup shredded Monterey jack or cheddar cheese
12. 1 avocado, sliced
13. 1 cup salsa or pico de gallo

In a small bowl, mix together the yogurt and lime juice.

In a large skillet, heat oil over medium heat. Add onion and chile pepper and cook, stirring frequently, for 5 minutes, or until soft.

Add the cumin and beans and stir. When the beans are hot, add the eggs and cook until fluffy, stirring with a fork. Season with salt. Turn of heat.

Toast tortillas for 1 to 2 minutes in a dry pan over medium heat, or place them under the broiler until they puff. Lay out tortillas and divide the egg mixture evenly among them. Top with an even amount of the cheese, avocado and yogurt mixture. Roll up and top with salsa or pico de gallo.

Serves 4 to 6.

Nutrition : 445 calories, 47 grams carbohydrates

-”The Runner’s World Cookbook: 150 Ultimate Recipes” (Rodale, Oct. 2013, $26.99 or $9.24 Kindle edition)

QUICK AND SPICY GINGER-PEANUT NOODLES WITH CUCUMBERS AND TAT SOI

So long as it’s whole grain, pasta is a great recovery dish for runners because it contains easily digestible carbs that help you restock spent glycogen (energy) stores. You can make this easy peanut sauce ahead, though you won’t want to dress the noodles until just before serving. For added protein, toss with cooked, shredded chicken or top with a sliced hard-boiled egg.

1. 1/4 cup toasted sesame oil
2. 1/4 cup low-sodium soy sauce
3. 1/4 cup smooth peanut butter
4. 2 tablespoons pure maple syrup
5. 2 tablespoons minced fresh ginger
6. 1 tablespoon rice vinegar
7. 1 tablespoon fresh lemon juice
8. 2 teaspoons minced fresh garlic
9. 1 teaspoon Asian chili-garlic paste
10. Kosher salt
11. 1 pound whole-grain or whole-wheat thin spaghetti or angel hair
12. 3 to 4 cups tat soi leaves, or any other baby green, washed and dried
13. 1 medium cucumber, peeled, halved, seeded and cut crosswise thinly (about 11 cups)

In food processor, combine sesame oil, soy sauce, peanut butter, maple syrup, ginger, rice vinegar, lemon juice, garlic and chili-garlic paste. Process until well mixed and smooth, scraping down sides once or twice. It will be emulsified but fairly liquidy. Refrigerate dressing if not using right away.

Cook pasta in a large pot of salted water, following package directions. Drain (but don’t rinse) the pasta and let it sit in the strainer, tossing occasionally, until it’s no longer hot and wet, 15 to 20 minutes. It should be bouncy but sticky.

Put pasta in mixing bowl and season with 1/4 teaspoon salt. Add most of the greens and all of the cucumbers. Drizzle with about 7 to 8 tablespoons of the dressing and mix well. Taste and add more dressing if necessary. Serve at room temperature, garnished with the remaining greens.

Serves 4 to 6.

-”Fresh from the Farm” by Susie Middleton (Taunton, Feb. 2014, $28)

CHICKEN - QUINOA SOUP

Nothing rejuvenates and restores both body and soul like a bowl of homemade chicken soup. This version gets a healthy upgrade with quick-cooking quinoa, a super grain that’s a source of complete protein. High in carbs, it’s especially good for runners looking to restock their energy stores after a tough workout; the amino acids in the chicken also will help rebuild broken-down muscle tissue. In other words, perfect for Pittsburgh Marathon’s Runners of Steel.

1. 2 teaspoons canola oil
2. 1 onion, sliced
3. 2 carrots, sliced
4. 1 pound boneless chicken thighs, thinly sliced
5. 1 cup sliced mushrooms
6. 2 ribs celery, sliced
7. 2 cloves garlic, minced
8. 4 cups chicken broth, homemade or canned
9. 1 cup water
10. /2 cup quinoa
11. 2 teaspoons fresh thyme or 1 teaspoon dried
12. Salt and ground black pepper
13. Chopped fresh parsley
14. Hot sauce (optional)

Heat the oil in a large pot over medium heat. Add onion and carrots. Cook, stirring frequently, for 6 minutes. Add chicken, mushrooms, celery and garlic. Cook, stirring frequently, for 5 minutes.

Add the broth, water, quinoa and thyme. Season to taste with salt and pepper. Raise the heat to high and bring soup to a boil. Reduce heat to low and simmer for 15 minutes, or until quinoa is tender. Ladle into bowls and top with parsley and hot sauce, is using.

Serves 6.

Nutrition : 214 calories, 18 grams carbohydrates, 3 grams fiber, 19 grams protein, 7 grams total fat

-”The Runner’s World Cookbook: 150 Ultimate Recipes” (Rodale, Oct. 2013, $26.99or $9.24 Kindle edition)

ZUCCHINI FARRO CAKES, TWO WAYS

Farro is a healthy, whole grain that dates back to biblical times. It’s a great source of vitamins and nutrients, as well as protein and fiber. Here, it’s molded into pancakes with breadcrumbs, egg and shredded zucchini.

1. 31 cups shredded zucchini (about 1 pound)
2. 1 teaspoon kosher salt
3. 2 cups cooked and cooled farro
4. 3 large eggs
5. 3 green onions, white and light green parts, finely chopped (about 3 tablespoons)
6. 3 tablespoons chopped fresh flat-leaf parsley
7. 1 tablespoon chopped fresh thyme
8. 1 cup bread crumbs (I used panko)
9. 2 tablespoons white whole-wheat flour or standard whole-wheat flour
10. 2 cloves garlic, minced
11. 2 tablespoon extra-virgin olive oil, plus more if needed

Fried egg or Herbed Goat Cheese and Slow-Roasted Tomatoes (recipe follows)

In a bowl, toss zucchini with 1 teaspoon salt and set aside for 8 to 10 minutes. Drain by squeezing zucchini in cheesecloth or a fine-weave kitchen towel. When finished, you should be left with about 11 cups of relatively dry shredded zucchini.

In a large bowl, combine farro, eggs, remaining 1 teaspoon salt, green onions, parsley, thyme, bread crumbs, flour, garlic and zucchini. Stir well and let stand for 5 minutes. Knead the mixture a few times with your hands, then form 3-inch patties, about /2-inch thick, and place on a plate to await cooking.

Line a large plate with paper towels. Pour olive oil into a large heavy-bottomed skillet over medium heat. Once oil is hot and almost shimmering, put 4 of the patties in the pan and cook until bottom is golden brown, about 4 minutes. Flip and cook the second side for 3 to 4 minutes. Place cooked cakes on the lined plate to drain any excess oil. Repeat with remaining patties, adding a little extra oil as needed between batches if the cakes begin to stick.

Stack 1 or 2 pancakes on a plate and top with a fried egg or a generous dollop of herbed boat cheese and a spoonful of roasted tomatoes.

Makes 10 to 12 cakes.

-”Whole-Grain Mornings: New Breakfast Recipes to Span the Seasons” by Megan Gordon (Ten Speed, Dec. 2013, $22)

HERBED GOAT CHEESE

1. 5 ounces soft goat cheese
2. 2 teaspoons chopped fresh chives
3. 1 teaspoon chopped fresh dill
4. 1 teaspoon chopped fresh tarragon
5. A few grinds of black pepper
6. 3 tablespoons milk

Put all ingredients except milk in a small bowl and use the back of a spoon to mash the herbs into the cheese. Add milk and stir vigorously to soften the cheese.

Slow-Roasted Tomatoes

So good, and so easy! They’re also delicious with scrambled eggs or tossed with pasta.

1 pound cherry tomatoes

3 tablespoons extra-virgin olive oil

1/4 teaspoon kosher salt

A few grinds of black pepper

Preheat oven to 250 degrees. Arrange tomatoes on a baking sheet and drizzle with olive oil so each tomato is covered nicely. Sprinkle with salt and pepper. Bake until tomatoes become shriveled, a bit browned on the edges, and incredibly soft and juicy, about 2 hours. Stir every hour or so to ensure they’re still covered in olive oil.

Makes about 1 cup.

You don’t have to be vegan to enjoy this simple morning porridge made with oat bran, just someone who’s looking for a nutritious dish to kick-start your day. Oat bran contains about 50 percent more fiber than oatmeal, making it more effective at lowering cholesterol and helping digestion. It also has more protein, calcium and iron.

This recipe is sweetened with cherries, vanilla and just a small amount of sugar. Almonds add crunch.

OAT BRAN WITH CHERRIES & ALMONDS

1. 3 cups water
2. 11 cups oat bran
3. 2 cups fresh or thawed frozen cherries
4. Pinch of salt
5. 2 teaspoons vanilla extract
6. 2 teaspoons sugar
7. 2 tablespoons (1 ounce) almonds, slivered
8. Milk for serving (optional)

In a saucepan, bring water to boil over medium-high heat. Add oat bran and cook uncovered until mixture begins to thicken, 5 to 10 minutes. Stir periodically to keep oat bran from sticking to the pan.

While oats are cooking, cut each cherry in half and remove pit with a paring knife.

Season oat bran with salt, vanilla and sugar and stir to blend. Remove from heat and divide between two bowls. Top with cherries and almonds and a splash of your favorite milk, if desired.

Serves 2.

Nutrition: 422 calories, 10 grams fat, 74 grams total carbohydrate, 13 grams dietary fiber, 15 grams protein.

-”Racing Weight Cookbook: Lean, Light Recipes for Athletes” by Matt Fitzgerald and Georgie Fear (Velo Press,January 2014, $19.23)

-Maulaanaakbar

Read More

1RM

What is 1RM....???

         The term 1RM mentions one rep maximum in weight training.The maximum amount of weight that a person can lift in one single repetition is known as 1RM.

The video description for 1RM test

Calculating Your One Rep Max

      A one rep max is the true weight you can lift on any given exercise for that muscle group.

There are two ways to figure out your one rep max.

• Load up the bar with as much weight as you think you can do. This is not safe and is a good way to injure yourself.
• Use a one rep max formula

                          1RM = (Weight lifted X 0.0333 X Reps)+ Weight lifted

List of 1RM exercise for specific bodypart
Chest - Bench press
Legs - Squats
Shoulders - Military press
Lower back - Deadlifts
Biceps - Barbell curls

Triceps - Close grip bench press

Perform the following sets:
Warm up with 2-3 sets of 10-15 reps
Warm up heavier with 1 set of 6-8 reps, using a weight you can lift 10-12 times
1 working set of less than 10 reps to failure.

BY MAULAANA AKBAR

Read More

Superset

What is superset.......??

                            The set is said to be superset when two exercises are performed in a row without any rest.

Sample video for superset
  

Types of supersets

• The Agonist or Single Body part Superset.
• The Antagonistic Supersets.

The Agonist or Single body part superset.

         The single body part superset  means two exercises performed in a row without rest for same muscle group.

EX : 

Chest

Incline flyes + Flat dumbbell press.

The Antagonistic supersets.

        The Antagonist supersets means two exercises performed in a row without rest for different muscle groups.

EX : 

Chest & Back

flat barbell bench press + bent-over barbell rows

Biceps & Triceps

barbell curls + close grip bench press

Quadriceps & Hamstrings

leg extensions + leg curls

Benefits of supersets

Time saving or performed more workouts in a short time.

Supersets produce latic acid. Latic acid induces produce GH (growth hormones). 

Increases the muscle strength, and extends muscle fibers fast.

BY MAULAANA AKBAR.

Read More

21 Barbell curl

HOW TO PERFORM 21 BARBELL CURL

BENEFITS

There are many reasons why 21s are worth including in your training program, at least occasionally, including:


Increased Endurance: You'll perform muscle-building exercises for longer amounts of time, challenging your muscular stamina and tolerance. While many single-joint exercises are performed in the 8- to 15-repetition range, 21s will require longer muscular endurance and vitality to support the grueling sets.


Muscle Confusion: By attacking repetitions from multiple starting and ending points, the atypical execution pattern will keep the body guessing and reacting to the shock value of the work.


Newbie-Friendly: Not only known for positive physical results, incorporating new training techniques into any exercise program can also enhance your physiological responses. Look forward to freshening up basic, no-nonsense moves, which can become monotonous and boring over time.


Time Saving: With 21s, fewer exercises per body part can be executed, due to the quick pump your muscles will feel during the longer sets and unique ROMs. One or two exercises per muscle group can be eliminated from your standard lifting plan when 21s are properly executed.

Read More

5 Muscle building mistakes to avoid

Building muscles with workouts and techniques is good, but at the same time we need to concentrate on the things to avoid for fast and better results.......

5 mistakes to avoid while MASS building

1.NOT CONSUMING ENOUGH NUTRIENTS

          Protein plays a vital role in in muscle building.Intake of protein should be calculated according to your body weight and workouts.Not only protein other nutrients like carbohydrates, vitamins, minerals, etc which helps you in faster recovery and preventing from injuries.Eat to your need, Over eating is also be avoided. In fact drinking lots of water helps in removing toxic from you body and keeps hydrated.

2.NOT TRACKING YOUR PROCESS

          Tracking your body measurements, Tracking your workouts, your diet is must to keep yourself  motivated.Tracking process is needed because it really helps you what to do exact. If your going in a wrong path in workouts, diet etc tracking helps you to stay in the right zone to achieve your goals soon.

3.DOING LOTS OF CARDIO

       Performing more cardio prevents you from bulking. In order to have mass gain you need to do cardio just for warming up your body.More cardio leads you to intake of more calories, it mess up your diet plan or it leads to fatigue soon. Cardio is good for warm up exercises while bulking .it really helps in boosting metabolism.

4. NOT ENOUGH WEIGHT TRAINING (OR) STICKING TO SAME WORKOUT PROGRAMS

      Doing the same workout programs for longtime it results only up to certain time after then you don't have any gains or slows down the gaining process.

      Lifting more weights it really expands your muscle fibers and gives you muscle mass, when the muscles are properly feed.

5.NOT ENOUGH REST

       Rest is the major one in muscle building.While resting it generates the growth hormones which helps in muscle growth. Minimum 6 - 8 hrs of rest needed for muscle building.

      Relaxation of muscles takes place while resting.

Follow the above rules to develop your muscle building process safe and soon.

BY MAULAANA AKBAR

Read More

Strengthen your joints

While doing heavy lifts we should be careful whether the joints can handle the pressure of the weights we are lifting.

        For that focusing on joint strength is as important as focusing on muscle gain and fat loss......

      In many of cases showed that strong joints leads you to safer and faster results while doing workouts.So the strengthening of joints is also became vital now.

 Benefits of strengthening of joints

• Good Control over the weights while training.
• Prevents from the risk of injuries during workouts.
• Helps in increasing the bone density.
• Provides greater stamina, helps to workout for long time.
• Improvement in overall performance.
• Reduces body fat.
• Get rid of insomnia. 

Tips for improving joint strength

    The basics exercises which really improves your joints strength are as follows.....

• Swimming
• Jogging
• Cycling
• Stretching exercises
• Aerobic exercises
• Range of motion exercises
• Core training exercise

Note : While doing heavy lifts use wrist bands, knee and elbow bands for more resistance and protection of joints.

Foods Which helps in improving joints strength

   The calcium and vitamin D plays a vital role in joints strengthening. The regular intake of foods which are rich in calcium and vitamin D.

       For example milk contains more calcium, By adding milk to your regular diet helps in aiding weak bones.The stronger bones leads to stronger joints.

Calcium intake 

Children (1-3 years old)                   -    700 mg /per day.
Children (4-8 years old)                   -    1000 mg/per day.
Adolescent (9-18 years old)              -     1300 mg/per day.

Women younger than 51 and men up to age 70 should get 1,000 mg per day.
Women 51 to 70 should get 1,200 mg/day.
Women and men 71 and over should get 1,200 mg per day.

In fact sunlight is rich in Vitamin D. Have a walk on early morning sunlight helps in producing Vitamin D.

Vitamin D intake

0-1 year            -    400 IU/day
1-70 years    -    600 IU/day
Over 70 years    -    800 IU/day

Foods list

• Milk
• Yogurt
• Supplements
• Eggs
• Greens
• Beans
• Fish
• Fortified cereals
• Oysters
• Mushrooms
• soy protein
• tuna
• salmon
• orange juice
• Oats
• Cottage cheese
• Almond
• Broccoli

Follow the tips make your joints stronger.

by maulaana akbar

Read More

Core strength

AT FIRST....

What is core....and what are the muscles involved in it....?

     The term "CORE" in human body refers to middle back, lower back, abdomen and hip region.
The considered major core muscles are.....

1. pelvic floor muscles
2. transversus abdominis
3. multifidus
4. Internal and external obliques
5. Rectus abdominis
6. Sacrospinalis
7. Longissimus thoracis
8. Diaphragm
9. Latissimus dorsi
10. Gluteus maximus
11. Trapezius.

Benefits of strengthening your core

• Improvement in overall body performance.
• Prevents from back pain.
• Helps to maintain good torso.
• Prevents from injuries while doing workouts.
• Increases power and strength.
• Improves the movement control.
• Good balance and posture control.

  Now its simple to be stronger by strengthening your core.There is also an great advantage in strengthening of core is flat tummy.

   By doing core strength exercises simultaneously it also helps you fat loss soon.

The simple workouts for strengthening your "CORE"

1.Plank

2.Side plank

3.Suitcase carry

4.Deadlift

5.Squats

6.Overhead press

7.Bench press

8.V-sit hold

9.Twists

10.Swiss ball pushups

Sample Workout routine

Chest press - 3 x 15 

Over head shoulder press dumbbells - 3 x 20

Dead lift - 3 x 10

Squats - 3 x 12

Hanging leg raise - 3 x 25 

Standing twist - 1 x 100 (100 reps on each side)

Follow this from Monday to Friday. Add weights for more fast result.Do the motion controlled otherwise it leads to injury.

You can follow this routine or you can design it on your own.

By Maulaana akbar.

Read More

Simple home workout routine

           The people who are really love to workout but due to their job, family situation, studies, and any other reason, they unable to do exercises to maintain their fitness goals.But from today it has became easier to maintain their fitness from home itself  with this simple home workout routine.Just spent 20-25 mins per day for this total body basic home workout routine.

          The workout targets total parts of your body like chest, back, shoulders, biceps, triceps, legs.

The workout split

I. Chest - push ups - 25 reps.

II. Back - Rope pulls - rep count to failure.

III. Triceps - close hand push ups or diamond push ups - 25 reps.

IV. Biceps - Rope curls - rep count to failure.

V. Shoulders - Upside down push ups - 30 reps.

VI. Legs - Free squats - rep count to failure.

Video Tutorial for Workout

Variations:

CHEST: Instead of doing push ups with feet on floor, we can place it to an chair, wall, or any other things to maintain the flat or incline to workout the all parts of your chest muscles with variant movements.

BACK: For back you can change the position of your rope and change the angle of your legs according to rope placed.You can also use towel instead of  rope to increase your grip strength.

TRICEPS: For more resistance you can add weights to your to increase the tension to your triceps muscles.

Beginners can place knees down to the floor for more rep ranges.

BICEPS: To make it heavy you can change the position of your rope and change the angle of your legs according to rope placed.You can also use towel instead of  rope to increase your grip strength.In biceps you focus on the position of your hands or otherwise it will workout your back muscles.

SHOULDERS: In upside down push ups you can place your feet in table as shown in video in beginning, For advanced type you straighten your legs with wall support or suspend free in air.

LEGS:  you can add resistance to your workout by carrying weights in hands or by using resistance bands.

For more info of workouts and diet search through categories.

By maulaana akbar .

Read More

Build your own gym-Part 2

How To Build Your Ultimate Home Gym: Part Two

   If you've already broken free of big box gyms and built your own hardcore home training space, learn what equipment to add next—and how to build it!


    Assuming you've already read part one of my "Build Your Ultimate Home Gym" series, your bases are covered: Your rack and bench are set, you have a solid bar, and you probably have a pile of mismatched plates.

   Championship programs have been built on the simplicity of such a setup. Heck, too much equipment may even distract you from your most productive work! With that said, there are a few more pieces of excellent iron a home trainee can add to his or her gym.

Bumper Plates

     In my opinion, a gym that lacks bumper plates and a platform is only out to get your money and has no concern at all for your progress. Most gym chains won't let you use bumper plates correctly, even when they have them available.

True story: I was training a ranked competitive weightlifter on clean and jerks with bumpers on a platform, and management asked us to stop due to noise complaints. Yet another reason to break free from the big box gym!

   Bumper plates are rubberized weights. They allow weights to be more safely dropped when doing Olympic-style lifts, and they reduce the amount of noise resulting from iron plates.

  Bumper plates also are better for your bar and will protect your equipment and floor. These advantages make legitimate training facilities shell out the big bucks for them, as well as make them one of the most desired items for the home-trainer. Depending on your budget, you generally will have three options for bumper plates.

1 / Competitive Weightlifting Discs

      If you ever watch Olympic weightlifting, you've seen the colorful competition discs. These top-of-the-line bumpers feature a rubber body around a metal core. They're typically color coded, and all plates from 10-25 kg (or 25-55 pounds) are the same diameter. This way, when doing Olympic lifts, pulls, or deadlifts, the bar is always the proper distance from the floor. A proper bumper is about 17.7 inches in diameter, but heavier weights will be thicker.

    These types of bumpers are highly regulated for the bar opening, and they're guaranteed to be within 10 grams of the labeled weight. This makes them expensive. However, these bumpers feature a higher-density rubber for less bounce, and are made to survive. Competition bumpers are the nicest option, but expect to pay $3-5 per pound, or more.

2 / Economy Bumper Plates

    Economy bumper plates still have the proper diameter, but are usually made of recycled tire rubber and don't have the tight weight tolerances that competitive discs have. Economy bumpers are usually black, and they're quite a bit thicker than the nicer sets, which can limit how much weight you can stack on the bar.

   Most gyms and high schools use economy bumpers to save money. If abused, however, the metal collars may slip out. From a training standpoint, there is no serious difference that would result from using these bumpers over higher-quality sets. Expect to pay in the ballpark of $1-2.50 per pound.



3 / Ghetto Bumpers!

    I have to give my love to the poor man's ghetto gym. One pair of inexpensive 45-pound bumpers will probably cost you more than $150, but if you go ghetto, you can make your own for only a few bucks!

   First, go to your local salvage yard and find a pair of identical wheels—in the ballpark of 16-18 inches (with the tires on, obviously). You may be able to get these for free. If not, you can probably purchase them for under $5. Not only is this size approximately the same as a normal bumper, but the weight is similar, too. I had 17-inch wheels that came in at an even 45 pounds.

You will quickly notice that the opening in the wheel is far too large for your bar. You will need a pair of 10-pound weights and the proper hardware. Drill a few holes into the 10-pound weights and bolt them in place to the wheel. Alternatively, if have the right shop setup, you can weld them in place. You now have wheels that should properly fit on your bar!

Quick Tip: If you don't want to buy a full set of bumpers, get as many 45s as you need and use your regular iron plates with bumpers on the end.

Bands

   Bands are extremely versatile. Home gym or not, I tell everybody to buy some. Today's bands are not your Aunt Chloe's exercise doo-dahs; the bands I'm talking about can provide up to 200 pounds of dynamic resistance! Bands have been popularized by powerlifters and coaches, who use them to radically increase the strength levels of elite athletes. They are good for adding dynamic resistance to your bench or replacing an entire cable column; they are also extremely portable.

    Normal bands are 41 inches long. They come in a variety of widths and resistances. For bench pressing, a pair of micro-mini bands will only cost you a few dollars each. They could be used for assisted pull-ups, squats, deadlifts, good mornings, triceps push-downs, and a hundred other things.

   Some manufacturers make shorter, 12-inch bands specifically for the deadlift and bench press. These bands are easy to set up for those lifts, but they aren't as versatile as full-length bands.

Suspension Strap System

     Suspension systems have recently become popular. Strap systems allow you to assume certain positions for bodyweight exercises like rows, presses, and more. Suspension training doesn't offer any resistance beyond your body weight, though it does make great stabilization training.

    If you want to outfit your home gym with a suspension system, you don't have to shell out $100. Instead, visit your local hardware store! I found a pair of six-foot straps for less than $10 each, each rated to support more than a ton (2,000 pounds). They even had loops sewn in that work as handles.

    With these straps suspended from my pull-up bar, I can perform virtually any movement I would do with the more expensive systems: dips, presses, rows, extensions, single-leg squats, and so on. I also use one of the straps for sled drags, making the cheap purchase even more useful.

   For people with a power rack, the straps offer one final benefit. If your rack doesn't have one-inch hole spacing, add some high-strength chain to your straps to quickly convert them into an additional safety within your cage! The chain allows minute adjustments in your safeties, giving you a great array of training options. Certain movements I used to do off of pins, such as good mornings, are much better when done off the strap-chain setup.

by Matt Biss

Read More

Build your own gym-Part 1

Go Big AND Stay Home: How To Build Your Ultimate Home Gym

Sick of sissy commercial gyms and the gimmicks of the home workout industry? Build your own insane training space with these 5 pieces of essential equipment.


       Home workout equipment is a billion-dollar industry, filled mostly with consumers who buy a Thigh Blaster, use it for two weeks, and then add it to their growing collection of useless crap under the stairs. This collection, of course, is hidden behind an old Gazelle Fitness Flyer masquerading as a coat rack.

    This article is not for such people. If you're such a person, take your SuperAb Bomber 3000 and bomb it down your pie-hole.

    This article is for people like me: people who want their own space to get bigger, better and stronger, people who can't stand fancy commercial gyms which ban chalk, good music and any type of training that might be considered useful. Ultimately, this is for people who love training, whether it's for bodybuilding, powerlifting or sport.

     If you sound like me, you might be the perfect candidate for your own home gym. If you have the dedication, a small investment of cash and space can help you hit your goals. Divert dollars from your extra vehicle and invest in something you'll use every day. Invest in your own gym.

   I'm here to review the vital equipment, help you set up and offer important safety tips.

No you're not hardcore,unless you lift hardcore.

Atmosphere Is Everything

     Before we even touch equipment, visualize and choose your space. Ideally, you'll have free reign to affect your gym's look, feel, and sound. My training space is a 2-car garage. The walls are painted, posters are up, the speakers are loud, and it's basically built to keep me motivated.

Important note: I haven't spent a lot of money building my sick training sphere. In this game, money isn't king. I've made certain training tools myself. Others I've found on Craigslist, paying pennies on the dollar. I've borrowed from friends and family. I'm diligent about hunting for sales and used items at sports stores.

    Only rarely do I pay full price for something if I can find it or build it cheaper. It's important to have patience. A gym is something you can build over time, starting with the essentials.

   Once you establish your space and budget, you can begin to build. I recommend starting with the following 5 essential pieces of equipment.

Ain't pretty, but it'll do the trick.

1. Barbell And Weights, You Dumbbell

     While it's the most important, a barbell is usually easy to find. There are two main types of barbell: standard and Olympic. Standard bars are one inch in diameter, with 1-inch holes through the plates. They're fair for light applications but aren't suitable for heavy lifting. The bars bend easily and usually can't hold more than 200 pounds.

      Olympic bars are typically 7 feet long with a rotating, 2-inch-diameter sleeve. These bars are made for heavy weight and big, ugly, compound lifts. They're beautiful.

     As for weight plates, you can find them almost anywhere. New 'in-store' costs are typically $1 per pound. Search flea markets, the classifieds, and check with friends or family: You can easily find used plates for less than 50 cents per pound.

    Sales are also helpful. I was able to find about 900 pounds new for $180 at an after-Christmas sale. Three-hundred-pound barbell sets that normally run $200 were on clearance for $60. They had three left; I bought them all.


2. Rack Up Your Gains

   A power rack is the centerpiece of a home gym. Nearly anything important can be done within one, and they add a considerable measure of safety. The pins will save you if you miss a lift, and the J-hooks allow you to perform nearly any free weight move. Many racks have attachments - such as dip and pull-up bars - to increase their functionality.

      One objection to a rack I frequently hear is that it takes up too much space. If you have room for a 7-foot bar and a bench, then you have room for a rack. If you need a little extra clearance, donate the wife's old wardrobe. It's for a good cause.

       You can find new racks on the low end for less than $500. For most users, these will be just fine. My first rack was from Powertec, and it was home to many lifts greater than 600 pounds.


3. Bench It, Kid

     Certain movements require you to lie down, such as a bench press. This is an area where I'd definitely shop around. You can probably find something decent if you're diligent.

     Again, pay attention to what you need. Most of the benches in circulation are meant to support a couple hundred pounds. If you're a serious lifter, you might load 600 pounds on your bench (including your body weight), so you'll want to avoid the cheap MegaMart benches.

     Again, watch for gym auctions, sales, classifieds, etc. If you can't find anything used, many new benches are reasonably priced. Ensure that the bench is the correct height for you by lying on it and placing your feet flat on the floor. You should be able to drive through your feet. I would also recommend getting an adjustable bench.

     What if you can't get a bench right away? No problem. Many of the exercises you might do on the bench can be done on the floor (a floor press, for example), or you can build your own strong and inexpensive bench. A couple scrap pieces of lumber and some cinder blocks can hold a house. They'll work well for a makeshift bench.

4. Dumbbells, You Dummy

    With dumbbells, you've got a wide variety of options at numerous price points. Dumbbells are just as versatile as barbells (or more), although you can't load resistance the way you can with a bar. The most economical dumbbells will be plate-loadable dumbbells. They come in both Olympic or Standard, which makes it easy to match your barbell plates. (Make sure you have enough "change" weight, of course. Extra 2.5 and 5 pound plates are helpful.)

    If you're on a budget, I recommend opting for standard handles. These small weights are the most common at garage sales and buried in people's closets. I've been able to collect more than 200 pounds of dumbbell weight at almost zero cost this way.

     Your next option is selectable dumbbells, such as those made by Bowflex and PowerBlock. These are usually expensive and not nearly as durable as the cast iron and steel mentioned above. However, they are a good option for those limited in space. Typically, it will be hard to find these in heavier sizes.

     Your final option, if you have both the money and the space, is to set up a commercial-style dumbbell rack. While this is awesome, it will cost hundreds or thousands of dollars and take up far more space than the $100 plate-load system. Fixed dumbbells are also more comfortable and considered safer by some.

5. Your Power-Up Platform

     A simple platform can be a great blessing. It will protect your equipment and your floors, and will deaden much of the sound caused by clanging weights. If you perform deadlifts or Olympic movements, you should definitely put down a platform. Otherwise, you can easily crack concrete, even through a rubber mat.

    Platforms generally consist of a couple sheets of plywood with a top made of rubber, or rubber and hardwood. They typically cost hundreds of dollars, but you can easily make one for far less than that. Generally, platforms are 8x8, though you can make them to any size. Here's how:

      First, find the rubber. I chose 3/4" thick horse stall mats from a Western supply store. You will only need one sheet, typically around $40, if you're going to use a wood insert on the top. If you want your platform to be completely rubber, get two sheets.

    Here's the hitch: while you can cut everything to size, my stall mats were only 4x6 (as opposed to 4x8). Side by side, two mats would be 8x6. Since 6 feet is plenty of room, I decided to skip the headache of trying to fit my mats into an 8x8 area and built an 8x6 platform instead.

    Next, depending on the size of your platform, you'll need 2-4 sheets of plywood. For mine, I used 3 sheets and cut one of them in half. I laid them lengthwise on the ground so I had two 8x6 layers of plywood. Then I put the rubber across the plywood.

   If you want a wood insert on top, cut your single piece of rubber into sections that are 2-feet wide. These will be placed on the edges of the platform, where the weights will strike. Then you will place a piece of 4-foot hardwood between the rubber sections.

   Next, screw everything down or it will move as time lapses. As with your rack, you have multiple options with your platform. Your rack can even be bolted down into it (saving you from bolting a rack directly into the floor). I installed band attachments on mine, which do double service since they hold the platform together. Regardless of how you set it up or even if you buy one outright, I consider the platform to be a must-have for a complete home gym.
A good platform—politicians need one, and so do you!

Lift Heavy, My Friends

 With these five essentials, you're ready to begin your home gym domination.

Stand on your platform and shout. This is your space. You've got your own gym, your own equipment and your own plates.

Lift them wisely.

by Matt Biss

Read More

ARMageddon 2013: Forearms To The Forefront

Perform the following exercises rapid-fire, moving quickly from one to the next. Repeat for a total of three sets. I won't give specific rep ranges here because fatigue will come faster as you go. Perform each exercise to total or near failure.

EXERCISE 1// THE WRIST ROLLER

Start with the weight at the bottom and roll up the rope slack using a turning grip motion, one hand after the other, repeating all the way up until the weights hit pipe. Then, return the weight back down by rotating your wrists in the opposite direction. Up and down equals one rep. Disclaimer: This will burn. Oh, will this burn!

EXERCISE 2// CABLE WRIST CURL

Pick up a straight-bar attachment from a cable station hold it at the end with one hand. Lock that side's elbow at your side so that the two halves of your arms form a 90-degree angle. Keep that elbow locked and your wrist in a neutral position; turn your wrist up and then turn it back down, going past neutral so that your palm faces down. Once you reach failure, switch hands and do the same number of reps.

If you don't have access to a straight bar, a dumbbell will work, too.

EXERCISE 3// PALMS DOWN WRIST CURL

I like to perform wrist curls with a straight bar while resting my forearms on a preacher pad. This fixed position will keep me from cheating. Hold the straight bar in front of you with your hands over the top about 8 inches apart, thumbs wrapped underneath. Move your wrists up and down, as far you can go, until the bar is ready to fall out of your hands because your forearms burn so freakin' much. That's one set.

EXERCISE 4// BARBELL BEHIND THE BACK WRIST CURL

Stand holding a barbell at arms' length behind you, arms hanging from shoulder width, palms facing back. Rolls your wrists up as far as you can-and the range of motion will be pretty short. At the end of each wrist curl, return your wrists to a relaxed position without letting go of the weight. Shoot for 10-15 reps or failure, whichever comes first.

by Craig Capurso

Read More