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28 Feb

The Six Pack of Knowledge: Thought Leaders in Hypertrophy

February 28, 2020
Posted by Samson

Find our podcasts: iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM, PodBean

This is a series of interviews with some of the leading minds and thought leaders working in the industry today. I am your host, Tom MacCormick, a personal trainer and online coach. A few things make these podcasts unique and I hope they are fun and inspiring: I try to curate the world's greatest hypertrophy experts. I think we got off to a good start with the experts listed below.

Second, I constantly work with clients in the gym and online, people who face challenges that are unique to them, but all have the common goal of being fit and healthy and showing these results in their bodies. So I have a lot of questions and experiences about the conversations in these podcasts.

All of these podcasts, individually or collectively, represent the latest in human performance and hypertrophy training. It is based on solid research, extensive expertise and knowledge gained through real training practices.

Nerding Out on Muscle Growth, Strength, and Repeat Schemes

The Six Pack of Knowledge: thought leaders in hypertrophy - fitness, bodybuilding, performance, elite, hypertrophy, elite programming, knowledge, growth hacking, podcast, training programming, sense of growth

Greg Nuckols is a record-breaking powerlifter, fitness author, podcaster and all-round training nerd owner of Stronger by Science. He wants to help lifters and trainers train smarter.

In this episode we discuss:

The predictors of muscle potential
Training guidelines for hypertrophy
The role of strength in hypertrophy
Why he doesn't drink the effective repetitions of Kool-Aid

Muscle dysmorphism and building a first-class leg set

Adam Bisek is a trainer who is at home both personally and online. He describes his job as an opportunity to change lives. To this end, he also believes that personal training should be exactly as described, personally.

In this episode we discuss:

How muscular dysmorphism shaped Adam's fitness trip
How he got perspective and realized that his struggles were indeed a blessing in disguise
The importance of intent if you want to succeed
How to build a premium leg set

The reason that keeps you from building muscle

Luke Leaman is a trainer, fitness trainer and founder of Muscle Nerds, the company he founded after getting angry about the industry and the lack of empathy and science in it.

In this episode we discuss:

The reason that keeps people from building muscle
How to measure your overall health and stress status with three simple metrics
Why Leas mode is a secret to unlock your beast mode and much more

Get bigger, get stronger, get smarter

Daniel DeBrocke is a strength and conditioning trainer who mainly works with power lifts and an educator who works hard to share his knowledge without asking for anything. As a competitive powerlifter, it holds a total of £ 1,700. DeBrocke also wrote: Is lifting heavy weight important for building muscle? among other great articles about Breaking Muscle.

In this episode we discuss:

How he took himself from 165 to 286 pounds
How beginners can build muscles most efficiently
How advanced lifters should sort their training for optimal progress
Pivot blocks, strategic variations, labor capacity development and more

Control the chaos of training in CrossFit

James Fitzgerald has more than 20 years of experience as a strength trainer. He was also the CrossFit game champion in 2007 and is the founder of OPEX, the educational provider for coaches looking for career success, longevity and fulfillment.

In this episode we discuss:

Control the training chaos for CrossFit
Why you shouldn't let energy systems work if you want to build muscle
The importance of the intestine for muscle and strength gains
Why a cyclical approach makes sense for your trade and diet

The role of cardio in hypertrophy and why CrossFitter are so jacked up

Kyle Hunt started his fitness journey as a £ 85 child who wanted to wrestle and is now running an online strength and fitness consultancy. He prides himself on helping people achieve their goals as time efficiently as possible.

In this episode we discuss:

The role of cardio in hypertrophy
Why CrossFitter are so jacked up
How to program cardio if you want muscle mass without getting out of breath and tying your shoelaces
How to periodize both your workout and your diet for maximum results
The forgotten training phase that so many people miss

Exercise frequency and stubborn muscle groups

Juma Iraki is the founder of Iraki Nutrition, a Norwegian company made up of sports scientists, athletes, nutritionists and researchers who provide training and nutrition, education and advice services to companies and athletes.

In this episode we discuss:

Training frequency for size and why it is a variable. Many people get wrong phases of specialization for stubborn muscle groups
How many calories do you need to build muscle?
How fast you should gain weight when bulking
The two additions that work and the other two that might work

Three simple changes for strength and growth

Wolfgang Unsoeld from Your Personal Strength Institute is a Stuttgart-based trainer who has worked with top athletes from 20 different sports. However, the vast majority of his business spends working with customers from the general population with whom he has built a reputation as the world's leading provider of body transformations.

In this episode we discuss:

The similarities and differences between gene pop and elite athletes
The most important measuring instruments with which he tracks progress
The three simple changes he makes to his clients' training, eating and living habits
And a popular new fashion trend that is little more than an illusion designed to sell programs

Keystone habits of a slim body

Our guest for this episode is Abel Csabai. Abel went into the nutrition and training game as part of his quest for personal growth. He started the podcast "Sustainable self-development". Hundreds of hours of podcasting and his own fitness journey gave Abel the opportunity to be looked after and educated by some of the best in the business, which allowed him to put all of these philosophies together to create his unique view of things.

In this episode we discuss:

The hard lessons he learned when trying to get big and torn
The basic habits for maintaining a slim body
The power of mindfulness
And realistic body fat proportions for cutting and bloating

Building muscle whether you have elite genetics or not

Our guest for this episode is Menno Henselmans. Menno is an online body trainer, scientific researcher and fitness educator who traded his company car for his passion for fitness.

In this episode, consider the following in detail:

When there are really tough winners
How to predict your genetic potential for muscle growth
Realistic muscle growth rates
How to determine your ideal training volumes and frequencies
The fact that Menno has stopped counting in how many countries he lived at 50! Yes, 50!

Put your head in the muscle building game

Our guest for this episode is Valentin Tambosi. Valentin is a Natural Pro bodybuilder, prep coach and educator as part of the Intelligent Strength Coach program.

His passion for training shows up in this episode and you can really feel that he enjoys helping people achieve their fitness goals.

In this episode, we delve into the following:

The mindset required to build muscle
The intensity of the effort required
Creation of the ideal training environment
The power of visualization
And we go into the basics of programming training in detail to maximize growth. In particular, the identification of the 3 most important pillars of muscle building

We round off the show with some important training strategies for chest, biceps and back.

Maximize your return on investment in the gym

Borge Fagerli's background as an engineer and later as an entrepreneur and CEO has enabled him to integrate his methods into a step-by-step system that can change your health, appearance and performance both mentally and physically.

Borge has been in the industry for over 20 years and develops “Myo-reps” – one of the most time-efficient and effective training strategies for building muscle.

As a 45-year-old father and business owner, Borge is an expert in how busy men can achieve exceptional results without having to give up their lifestyle.

In this episode, we delve into the following:

What causes muscles to grow?
Effective repetitions
Junk volume
Maximize your return on investment through training
Myo-reps

And a shocking revelation about him!

Stay open, but skeptical to achieve elite performance

Our guest for this episode is Dr. Andy Galpin. Andy is a professor at the Center for Sports Performance at CSU Fullerton. He is a pioneer in the field of human performance education and has his finger on the pulse of all innovative modalities with which you can improve your sporting activities.

In this episode we deal intensively with muscle building. Andy channels both his inner brother and inner nerd to give you a variety of golden nuggets to take and use to improve your results.

The number 1 factor that determines whether you build muscle, strength and strength

Dr. John Rusin is a leading expert in the fitness and sports performance industry for the painless performance training model that combines the world of strength and conditioning with clinical exercise-based diagnostic medicine to provide the ultimate result-based methods.

In this episode we discuss red flags that may be holding you back, the 6 basic movement patterns, and how to develop strength in them, how to make your body bulletproof, and why strength is never a weakness.

The difference between discipline and motivation at JC Deen

Our guest for this episode is JC Deen. JC has been in athletics for over a decade and is now working as a fitness consultant for fitness enthusiasts and athletes around the world.

It gets people in shape and helps them learn how fitness can complement their lives instead of governing them.

In this episode, we discuss the importance of having a mentor. The psychology to achieve your goals. The lessons he learned were torn apart for the first time. How to develop positive habits and rituals, a surprising fact about your past and much more.

Increase the ROI of your diet and training with Eric Bach

Eric Bach describes himself as a bacon, bourbon, coffee connoisseur and overly invested sports fan. He has been helping high school, college and professional athletes for a decade. Helps boys build confident, strong and athletic bodies. Works both in person and online.

Eric has tried all of the BS gimmicks in the industry. Discovered that they didn't work and reduced his training to the following motto: "Success lies in the tireless pursuit of the basics."

Below we discuss the basics of building an athletic and aesthetic body, the most important muscle building habits you need to know, common mistakes most lifters make, how fast you can build muscles realistically, and much more.

The thin advantage with Brad Borland

Brad Borland started out as a skinny 125-pound child weighing six feet and two inches. He started strength training at the tender age of fourteen, and a few years later became a competitive, drug-free, natural bodybuilder weighing 220 pounds. Now, armed with knowledge and muscles, he has helped countless people at home and abroad.

Brad is also a university lecturer with a master's degree in kinesiology and a certified strength and conditioning specialist (CSCS) from the National Strength and Conditioning Association (NSCA).

We discuss a wide range of topics, including why people use genetics as an excuse, realistic win rates for a natural lifter, how to filter the information overload that bombarded the modern lifter, and Brad's preferred way of exercising when you want to build muscle as quickly as possible.

Strategies that can lead you from good to great in the gym

Our guest for this episode is Dr. Joel Seedman. With over 15 years of experience in personnel and team training, strength training and nutritional advice, Joel works with a large number of customers.

To maximize performance and health, Joel focuses on improving his clients' muscle function and movement mechanics. In this way, all characteristics of performance, fitness and health improve – regardless of the athlete or training goal.

In this episode, we delve into the causes of muscle growth, the role of genetics in muscle and strength gains, the benefits of eccentric isometry, factors that could hamper your progress, and Joel is the most interesting man on the planet.

Reignite the passion – lessons from a world champion

Our guest for this episode is Damian Lees. Damian is a personal trainer, online prep coach and WNBF Pro Natural Bodybuilder. At the World Championships, he took second place. In the interview we go into detail about how you can apply the principles and strategies he has learned from years as a competitive natural bodybuilder at the highest level to your own training. These tips will help you maximize your results.

We discuss the mistakes he has made in the past on how to reconcile family, work and social life with elite performance, which prevents people from making the progress they are capable of doing at home equip and much more!

How to be ruthlessly efficient in the gym

Our guest for this episode is Michael Goulden. Michael is a personal trainer and founded his training facility Integra in 1997. Since then, he has integrated movement mechanics into neuromuscular preparation to develop a uniquely sustainable approach to health, fitness and performance. He has also become one of the UK's leading fitness educators.

In this episode, we delve deeply into all aspects of exercise mechanics. In conversation we discuss:

The importance of exercise mechanics for training efficiency
Considerations for individualizing the process
Active V passive
Align exercises and programs with goals
And a complete challenge for the contractile reach of the muscles

Feedback welcome

If you liked these podcasts and you cared about them, rate and rate them so that we can spread the word and motivate and inspire others to take their performance to the next level.

If you are interested in working with me or learning more about my approach, follow me on Instagram @tommaccormick or visit my website tommaccormick.com.

28 Feb

Blog

Electrolux EFLS627UIW 4.4 Cubic Feet 600 Series Front Load Washer Review

February 28, 2020
Posted by Samson

electrolux efls627uiw press render

Electrolux EFLS627UIW 4.4 cubic feet 600 series front loading washing machine

"When used correctly, the stain-fighting power of this Electrolux machine is impressive."

Reversible door washing
Fit a lot in the machine
Better performance when using a POD
Steam option for deep cleaning

Long wash cycles overall
Bad stain remover if only detergent is used
No hand washing option

The Electrolux Perfect Steam ™ washing machine with front loader and LuxCare Wash and SmartBoost was developed to combat stains. When used correctly with the right stain control agents, it does a good job. However, these functions are a waste for people who only want to use detergent in their laundry and nothing else.

Big and brave

The white (also available in gray) washing machine is full of frills, and most of them have one goal: stain removal. In true Electrolux fashion, the front loader model is attractive – the type of machine that you would expect in a custom home. Perhaps our favorite design feature is the reversible door of the washing machine, so it can be used in almost any large room with installation restrictions.

In true Electrolux fashion, the front-loading washing machine is attractive – the type of machine that you would expect in a custom home.

The 4.4 cubic foot washer measures 38 x 27 x 32 inches (H x W x D) and is therefore not ideal for more compact washrooms. These dimensions are not far from the slightly larger 4.8 cubic foot Maytag MHW6630HC0. The Elektrolux accompanying dryer Electrolux EFME627UTT is similar in size. Like most washing machines these days, you can purchase an optional 15-inch pedestal on which you can place it so you don't have to bend down to use the machine.

Simple panel

The Electrolux Front Load Perfect Steam washing machine has a lot of settings and we found that navigating was a breeze. The cycle selector offers options for heavy duty, whitest whites, normal, active wear, color, 15-minute quick wash, delicate wash, rinse and spin and clean washing machine. Once you have selected a setting, you can adjust the temperature (disinfect, hot, warm, cold and tap color), the type of floor (solid floor, max, heavy, normal and light) and the spin speed (max, high), medium , low and no spin).

For additional stain control, you can also choose between StainSoak and Perfect Steam. When using the StainSoak feature, you can also choose the type of stain you want to remove (chocolate, blood, or a stain). There are also options for Extra Rinse, Wrinkle Release, Extended Refresh, Delay Rinse and Control Lock. As with most washing machines, there are restrictions on what options you can add to a wash.

On the far right of the control panel you will find the Start / Pause, Cancel and PODS buttons. On the far left of the machine is a pull-out drawer into which you can fill detergent, fabric softener, bleach and even the pods. If you choose to use a pod for your washing needs, also press the PODS button on the control panel. There is also a stain treatment liquid compartment that you want to fill when using the StainSoak function. This option extends a cycle by approximately 10 minutes.

The LED display also has a variety of instructions. In addition to the large digital timer (you can see how much time is left from a distance), you can choose the type of stain you want to treat, mute the sound, and check if your wash combination is environmentally friendly. The letters "close door" light up when the door is not locked.

Once you have loaded items into the device, press the power button to select your settings. The digital display shows relevant symbols and an estimated time how long the charging process will take. We should note that many of the cycles on this machine take well over an hour. However, if you're in a hurry and have a small load, you can use the 15-minute cycle to clean clothes that aren't stained.

A stain on performance

With all of the stain removal options available, we were keen to love the Electrolux 600 series washing machine. Unfortunately not so much. We can say that using a POD instead of a standard detergent made a significant difference. This is probably because a POD usually contains more than just laundry detergent. In our tests, however, as in our practice, we only used basic HE detergent and did not add any additional stain control or detergent.

Using a POD instead of a standard detergent makes a significant difference in performance.

We ran different loads over a few months and were satisfied with the results. When it was time to test the stain removal functions, the results were a bit mixed. We washed a basic load of minimal stain clothing on Delicates and selected Normal Soil, Cold, and Low Spin to remove almost all of the stains. To be fair: an item had a stain that we have been trying to remove for months.

To really put it to the test, we sprayed cooking oil, red wine and hot sauce over T-shirts, heavy cotton shorts, polos, khaki pants and a buttoned shirt. We leave these stains on for a few hours. We did not use a stain remover and washed these items with the "Normal" setting with warm temperature, normal bottom, medium spin and perfect steam. While these settings may not be optimal to combat stains in this machine, we usually test all washing machines. Sixty-eight minutes later, when the cycle was complete, we still saw the residue of some stains. When washing the items again in a longer cycle using some of the stain control settings specific to this model, the results were much better and almost all of the stains were gone.

warranty information

The Electrolux washing machine comes with a one-year guarantee that covers parts and labor. During the second year of operation, Electrolux pays for the replacement of defective parts. In addition, the manufacturer will cover the inner wash tub for the life of the product and the wash tub drive motor for ten years. Workers are no longer included after the first year.

Our opinion

In the end, the Electrolux Front Load Perfect steam scrubber with LuxCare Wash and SmartBoost can do a good job of fighting stains, but you need to make sure that you are using the right stain remover and settings. If you are someone who likes to use PODs, you will appreciate the space available in the dispenser and will likely get more stain control power from them. However, if you don't want to add extra detergents to your laundry load, this may not be the best solution.

Is there a better alternative?

We were more impressed with the Electrolux EFLS537UIW front loading washing machine with LuxCare washing system, which costs less and removes stains better when only detergent is used. However, the model is a bit smaller. That said, Electrolux models generally have deceptively large tubs, so you should be able to easily fit king-size duvets into them. It really depends on what you want, and our washer and dryer shopping guide can help you decide which features are most important to you.

How long it will take?

Front load washers typically do not last as long as top load machines. usually have a longer lifespan than front loading washing machines. The experts say a washing machine should last between 10 and 14 years, and is probably closer to 10 than 14.

Should you buy it

We weren't so impressed with the machine's stain-fighting abilities – although there were plenty of them. For a washing machine that costs over $ 1,200, it really should have been better to clean clothes. If you need a reversible door washing machine, we recommend that you check out other Electrolux models with some basic stain control features.

Editor's recommendations

28 Feb

Blog

Build Shoulder Strength to Avoid Injury

February 28, 2020
Posted by Samson

The shoulder. Maybe it's not the best design out there, but it does allow people to do some pretty amazing things. When you think about which joints in the human body are most susceptible to injury, there is healthy competition between the shoulder and knee for the top spot,

But it's not a fair fight. The knee is a highly complex hinge joint designed to deal with an insane force in the frontal and sagittal plane that is inherent to the flexion and extension of the joint. The knee contains a series of stabilizing ligaments (ACL, PCL, MCL, LCL) and menisci (medial and lateral) that offer additional stability and act as shock absorbers to deal with varus and valgus forces as well as internal and internal forces.

The shoulder joint and the surrounding muscles, on the other hand, are a kind of ball joint that was primarily developed to stabilize the glenohumeral joint. While this allows for amazing flexibility and freedom of movement (certainly much more freedom of movement than the knee), all of this flexibility and complexity can make the shoulder more susceptible to injury.

Build shoulder strength to avoid injury - fitness, injury prevention, pushups, shoulder, kettlebell, barbell, upper body exercises, stretcher, packed shoulder, shoulder health, whistle, shoulder strength, upper body workout

The shoulder is under pressure

Conclusion: The shoulder is not well designed to deal with the horizontal and vertical forces that we exert on it in strength and condition, But with intelligent programming and thoughtful extra work, you can train hard, push big weights, and avoid the kind of injuries that we've all probably had one or two times and get stronger in the process.

Because of the range of movement that the shoulder is capable of, it is important to train the surrounding muscles so that they are strong in as many of these ranges of movement as possible.

At Gym Jones, we use a series of isometric grips where we ask the shoulder muscles to do what they were designed to do – stabilize the glenohumeral joint. For example:

Double kettlebell / barbell rack
Overhead kettlebell / barbell wears
Mixed kettlebell / dumbbell bears
FLR planks
ring boards
Side boards
Light weight presses with isometric overhead handles
Squat overhead
Slosh pipe carries and holds

We also use a number of additional shoulder exercises to get as strong as possible in different areas of movement, including:

Dumbbell side elevations
Leaning over rear delta flies
Breast flies
pushups
Parallel pushups
Ring pushups
pull ups

Feel free to add these shoulder-specific movements and exercises to your existing programming if they are not already available, Remember to stay light enough to ensure perfect technique and only increase weight if you can do it perfectly. Technology is of paramount importance in shoulder work. Don't let your ego sneak in!

Increase your training and increase your strength

As with all other types of training Your sets and rep structures should be progressiveStart at the lowest volume that will adjust and work to the maximum that you can recover from. Go out there and build some bulletproof shoulders.

28 Feb

Blog

Electrolux EFME627UTT 8.0 Cubic Feet 600 Series Front Load Dryer Review

February 28, 2020
Posted by Samson

Electrolux washer and dryer side by side

Electrolux EFME627UTT 8.0 cubic feet 600 front loader electric dryer

"This top-of-the-range model offers a variety of functions that are ideal for a busy family or a household."

wrinkle control
Spacious
steam option
Fast drying cycle

Cycles can run longer than the assigned time
Short cycle works best with smaller loads

The electric Elektrolux front-loading steam dryer with PredictiveDry and immediate update is very spacious and can process several blankets. The best thing is that the internal LED lighting of this model can help you find the missing sock in the columns of the dryer.

Built for bulky items

The white dryer (also available in gray) offers all first-class functions, including steam with wrinkle removal. This Electrolux model in combination with the washing machine of the Electrolux 600 series gives even the most boring washrooms in the basement style. Like most dryers, the Electrolux has a reversible door. Perhaps our preferred design feature is the basket style lint filter, as it is easy to clean and has twice as much space to collect dryer waste.

The 8.0 cubic foot dryer measures 38 x 27 x 31.5 inches (H x W x D). Although you can get an accessory to stack it on the washing machine, you will probably enjoy it more if you place it side by side. Page. The accompanying disk of the Electrolux is similar in size. If you're looking for a more ergonomic setup, an optional 15-inch base is available, so you can use the machine without stooping.

The Electrolux Front Load Perfect Steam 600 dryer is equipped with user-friendly settings. You can select cycles for heavy / hand towels, allergen, normal, active wear, mixed load, 15-minute quick drying, delicates, time drying and instant updating. Once you have selected a cycle, you can adjust the temperature (disinfect, high, normal, low and air drying), the degree of dryness (max, high, normal, less and moist) and the drying time (auto, 75 minutes) 60 min, 45 min and 30 min). Additional options include Perfect Steam, Anti-Static, Eco, Wrinkle Release, Extended Tumble, Delay Time and Control Lock. The options you choose depend on which drying cycle you originally selected.

On the far right of the control panel are buttons for start / pause and cancel. The LED display has a large digital timer (you can see the remaining time some distance away) and information about the sound of the machine, the lock and whether it is an environmentally friendly charge. You do not have to ask yourself whether it is time to clean the fluff filter, because if so, the letters "Clean fluff" light up on the display. Once you've loaded items into the device, press the power button to select your settings and press Start. The timer on the digital display tells you how long the cycle should last.

drying Dynamo

We used the Electrolux dryer for a few months and were happy with the results. In general, the cycles ran slightly longer than indicated on the digital display. However, it usually didn't take more than ten minutes. You can also change the settings during a cycle by pressing the Start / Pause button, making the new selection, and then pressing Start.

The 15-minute drying cycle works excellently for small loads in an emergency.

During our tests, we made two loads of different items, including delicates, tablecloths and shirt blouses. We dried the clothes with Activewear, Normal Temperature and Normal Dry as well as the automatic time setting. After 35 minutes the rather heavy load came out dry. In addition, we put a dry, wrinkled shirt in the dryer and activated the instant update cycle with the "perfect steam" option. Although the top did not come out perfectly, most of the wrinkles were removed. We appreciated the 15-minute drying cycle, which works great with small loads.

warranty information

The Electrolux dryer has a one-year warranty on parts and labor. During the second year of operation, Electrolux pays to replace defective parts, but after the first year there are no more workers.

Our opinion

The Electrolux Front Load Perfect steam dryer is a solid machine. This top-of-the-range model offers a variety of functions that are ideal for a busy family or a household. However, if you only need a simple dryer, this model is more than you want.