Thursday’s Themes . . .

TAKING YOUR WORKOUT MUSIC UP A NOTCH:  Sometimes the best new ideas are as simple as connecting preexisting dots in a new way.  That adage is on display with Pandora’s new branded radio stations featuring on-demand functionality, which is highlighted in the attached AdWeek link.  In 2016 Propel blazed a trail with Pandora by using gyroscopic technology to allow fitness enthusiasts to unlock Sponsored Listening by literally shaking their phones (which works perfectly during mid-workout).  Now Propel is taking things one step further by creating custom stations which are curated by local fitness influencers, and then allowing listeners to hit a “Power Up” button to save the song for on-demand play later.  For those who love listening to music as they work out think about this flow for a minute . . . you get to hear prepackaged playlists from wanna-be-them fitness enthusiasts, and then you have the ability to one tap save those songs to create your own best-of-you workout playlist.  It’s sort of like getting to unleash your own inner fitness instructor while keeping your day job.  So who’s ready to Power Up in their next workout?!?

RIP FM?:  Could the FM dial eventually go the way of 8-tracks or tape decks and become non-existent?  That’s the gist of a provocative guest author article in Billboard magazine.  There’s plenty of evidence to support this theory.  Station valuations are way down – 20 years ago top FMs in major markets could sell for as much as half a billion dollars and now they’re selling for under a hundred mill.  The largest broadcasters, like iHeart and Cumulus, are debt-laden behemoths who bought high during the era of broadcast consolidation in the 90s and are now trapped in a declining legacy business.  As for the product itself, not only is FM radio’s primary content (music) under attack from so many other new technologies, but now the local content side (think news/weather/traffic) are more conveniently accessed on a mobile device than waiting to hear it on the radio.  All of these ingredients are creating a recipe of disaster for a medium that was once considered a state of the art replacement to the AM band.

KEEP YOUR HUSTLE REAL:  Finally today, I LOVE this LinkedIn article on the idea of the False Hustle.  The author’s reference to Cubs’ outfielder Sammy Sosa sprinting out of the dugout to his position only to loaf around in the outfield is the perfect analogy.  Nobody, in sports or business or whatever industry, likes a showboat.  But what’s worse is the showboat who makes a point of humblebragging and then doesn’t back it up with actual work.  To check yourself on any False Hustle tendencies check out the four common traits listed in the piece – so true!  The embedded FedEx commercial is also a funny exaggeration of these personality types.  Bottom line – being a hard worker is good.  But acting like a hard worker and then not backing it up with any actual work is bad to the point of embarrassing.  So is your hustle real or false!?!

Have a great Thursday guys!

1,808 thoughts on “Thursday’s Themes . . .

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  247. That method your physique has a reservoir of spare power to tap into. Analysis shows that you’ll nonetheless lay down new muscle cells even if you’re burning off extra energy each day than what you’re eating. If you really need more muscle mass you should eat the best means. Nevertheless, you’re going to do some further work for sure muscular tissues on that 5th day, and I’ll talk extra about that later. You’re not just trying to maneuver a bunch of weight from level A to B anymore. You’re going to now apply that focus to each and every rep you carry out in the fitness center.
    Once you hit the upper finish of the vary, enhance the burden, dropping you again to the lower rep range. Then, proceed progressing by adding reps and growing the load as needed. For energy coaching, your major methodology of progression might be growing the load. These movements involve heavier weights and fewer reps, typically prescribed as 4×4 or 3×5 quite than 3×8-10. Comparable to this program, a PPL routine works nicely for coaching for power and muscle development.
    A Lot of this is stuff you can apply throughout the day, normally. But it’s more than just staying constructive, although that’s important. These half-hour earlier than the gym, you actually need to dial in 100% focus on what you’re about to go do, and that’s prepare hard. To get a replica of the cheat sheet sent to you, please enter your e-mail tackle in the box beneath, and hit the “send it now” button. If you’re pushed for time, simply do the primary 4-5 workout routines in each workout.
    I love incorporating AMRAP units and including in high quantity to this routine. This program is a lot more customizable, and the method in which it’s set up can hold you going for years with out hitting a wall. The best exercise plan for bulking focuses on compound movements, progressive overload, and consistent coaching 3–6 days per week. It emphasizes a slight caloric surplus (200–500 calories daily) to advertise muscle growth whereas minimizing fat achieve. Tracking progress is essential to ensure the plan is effective. It Is greatest to do full physique exercise routines about 3 times every week as a result of it allows for sufficient relaxation intervals between workouts for the objective of building muscle.
    Take seconds of relaxation between the units of the primary grouping of workouts and seconds of rest between the units of the second grouping of exercises. There are a number of completely different mixtures you’ll have the ability to create a full-body workout with and may make the most of completely different rules within the workout to add variety and hold progressing. One huge pro of this program is again that it may be applicable for a beginner, supplied they use a lower total set number for each train and watch the amount. In addition to those lifts, you can also throw in a few isolated workouts if you want to hit the smaller muscular tissues individually. This is one other extremely intense training program so you must all the time monitor restoration between sessions. Doubtlessly the one con you might see with this approach is, if you wrestle with restoration, you might not be capable of work out as regularly as you are accustomed after performing this protocol.
    A good rule of thumb is to perform 3 sets of 3–5 compound actions, adopted by 3 units of 1–2 isolation actions per workout. You should hardly ever have more than “two reps in the tank” by the end of a set if your aim is constructing muscle. Constructing muscle requires your physique to deposit more protein molecules into your muscles than it removes. Resistance training with weights and ensuring correct diet are the primary means for carrying out this objective. Added muscle mass will enhance the definition of your muscles, improve your lean body mass, and add bulk and size to your frame in all the right locations. In theory, you need to get enough stomach stimulation along with your weight training exercises. However you can even throw in a few units of crunches at the finish of your exercise or at residence.
    Including the deadlift in your workout routine improves your general useful health movement patterns you ought to use in everyday life, like selecting something up off the bottom. That being said, preliminary evidence suggests combining compound and isolation workout routines may be the most effective of both worlds and provide further advantages for more complete muscle development. Consistency shall be your good friend, so don’t skip any of the exercises either. The goal with this shoulder exercise, or truly the whole workout, is to get that pump and feel the burn.
    If you’re a newcomer to the health club but a veteran in one other sport, you’ll already understand the worth of a good warm-up. These will ensure you minimise damage and maximise muscle constructing potential. There are dozens of exercises you can do on chest day, however you most likely do not wish to spend your Monday—aka Worldwide Chest Day—doing all of them.
    Comparable to the 5 x 5, if you’re planning on doing plenty of further exercise with this program – sports activities training, cardio, or otherwise, you could run into some issues. Usually you will need to cut back everything else you’re doing so the physique can have enough time to get well and progress … The less skilled you are, the extra probably it’s that you should have these sort of results (or the extra profound they may be), since muscle mass merely will increase sooner in untrained muscle tissue. This isn’t really even a supplement, however simply a processed food. Protein powder works by growing your protein consumption, which advantages muscle development, recovery and strength. I have written an in-depth guide to creatine (there’s an infographic there) the place I cowl every little thing from what’s creatine to the muscle building properties of creatine. The TLDR of creatine is that it helps with energy output during your exercise and be certain that you give it your one hundred pc when exercising.
    Your workouts shouldn’t be two-hour affairs—each visit to the health club must be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can’t promise it’ll be straightforward, however the outcomes should be worth each drop of sweat. Just assume, 10 extra muscular kilos may be a mere month away. We’ve factored in every thing from train selection and order, to load and rep ranges in addition to volume. In this 6-8 week mass constructing exercise we’ve used our collective knowledge of training, coaching and research to plan the perfect newbie schedule. All the training on the earth can stimulate muscle progress; but without the best food plan you’ll not optimize adaptation.
    Relying on your coaching objectives, resting shorter or longer can be useful. When you carry out extra sets than you presumably can get well from, you get diminishing returns and may end up unable to recuperate out of your coaching. You’ll should put within the onerous work in the weight room your self, although. This article explains the push pull legs training methodology, particulars the numerous benefits, and outlines the Push Pull Legs Intermediate and Push Pull Legs Advanced coaching packages. Active restoration days are kinda-sorta relaxation days, when you can do workout routines which might be much less intense than your exercise days, and likewise shorter in duration. Workouts will vary in size from one to 2 hours relying on the day’s workout (leg days will likely take longer because of intensity and volume), and the length of your rest times.
    A structured plan, then again, is your personal roadmap for building your muscle mansion. Without it, you’re like a building worker with no blueprint, randomly putting bricks here and there. A structured plan ensures each exercise contributes in direction of your aim of including kilos of muscle to your frame. When you’re seeking to construct muscle quick, certain factors have a greater influence than others.
    Simply like most weight training applications constructed across the upper/lower break up, The Muscle Building Workout Routine divides every thing up into 2 different sorts of workouts. Just because you’re training each muscle twice per week doesn’t necessarily imply you’ll do the same exercises. You’ll see below that you’ll do different exercises for each exercise.
    If you’re after the quickest, most scientifically proven way to get huge, then you have to follow this information to the letter. That means finding the proper mass constructing exercise after which sticking to it, week in week out. Too many guys flit from one program, training system or dietary plan to a different without giving their physique the time to profit from what they’re doing. Your first four weeks are going to be all about building a stable basis of mass and power. Whether Or Not you’re new to bodybuilding or you’ve been on this recreation for a while, these workouts will simply help you pack on some critical size. Gaining mass requires extra than simply lifting heavyweights.
    You’ll find a hyperlink to the 3 day full physique workout PDF at the bottom of this page. Some go for a loading part of 20 grams per day for 5–7 days, followed by a upkeep phase of 3–5 grams day by day. It’s like filling up your muscle car’s gasoline tank before a big race. If you’re not a fan of loading, persist with 3–5 grams daily. Leaning toward the upper numbers of these recommendations could be a good idea to make sure quicker muscle development.
    Also, many of these are to be used towards the end of your workout aside from pre-exhaust. Nevertheless, you want to all the time take heed to controlling the burden throughout each exercise, each set, for each rep. Not only will you get a complete program on this publish, however I’m additionally going to indicate you some particular methods on how one can practice more successfully and without injury. As a end result, that is going that can help you build extra quality muscle in addition to get leaner. The quadriceps, for instance, is made up of 4 different muscular tissues. And if all you’re doing for your legs are squats, those muscles won’t all develop to the identical extent.
    This is what actually burns fats and will get you in shape, and it’s where you possibly can have enjoyable and add limitless selection to your training. Some of the best workout routines for a selected body part are compound. Even though the anterior delts and triceps come to the get together, the means in which the Decline DB Press works the pec main is extra biomechanically optimum than another train and incurs less risk. Grasp them and you’ll have the power to use them for a lifetime.
    For most people, the purpose of diminishing returns is round 8 weeks, so to avoid that, you should use periodization. Like any workout routine and cut up, you must persist with this plan for a minimal of eight weeks if you want noticeable results. The above 5-Day Workout routine is designed to targets all your major muscular tissues in full and from all angles. Nonetheless, the entire weekly volume is corresponding to the Normal Break Up.
    Sleep is also necessary because it supplies the right opportunity to construct some new muscle cells. Focusing your attention on just a small number of core lifts will make all of the difference in terms of optimal progress. One of the hallmarks of a strong, lean lifter is their relationship with the gym. This exercise schedule is designed to add most bulk in simply 6-8 weeks.
    The back-off sets ought to feel as hard as the top sets, but you’ll be capable of do extra reps than in case you are caught with the identical weight as your prime set. One way to progress is to add one rep to all your units (or even just one exercise) from week to week. So, when you can press 70-pound dumbbells for a median of 10 reps throughout three sets, begin there.
    In phrases of squat depth, there’s no have to go all the best way down. Someplace round parallel, even slightly above, continues to be deep enough to make your quads develop. Like keeping a constructive mindset, setting goals is like having a roadmap to Gainsville. Objectives offer you direction; each achievement on the way is like a checkpoint, maintaining you on monitor. If you’re right here because you’re desirous to ramp up their outcomes and grind out more growth you’re in the proper place. We consider that everybody can optimize not only their athletic performance but their human potential.
    Years from now, you’ll look back and thank “Past You” for starting power training today. So if you’d prefer to build muscle, however not as a lot as a professional bodybuilder – don’t worry, it’s not one thing that occurs by chance. In addition, some women with larger amounts of muscle mass select to take steroids to assist help them in gaining muscle, as a result of we simply don’t have the hormones naturally to get to that dimension. You simply want to ensure you’re getting enough calories and enough protein in your system to promote muscle progress. As Quickly As you reach a sure body fats proportion you’re proud of, then you’ll be able to improve your caloric intake to build extra dimension.

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  248. Every expert was once a beginner. Keep pushing forward, and one day, you’ll look back and see how far you’ve come. Progress is always happening, even when it doesn’t feel like it.

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