Failure Doesn’t Exist | Breaking Muscle

In this episode I'm with Ray "Cash" Care. Ray is a Navy Seal veteran who used his experience and passion to become an expert in self-improvement, team building, and fitness.

He is the founder of CONQUER, a leadership and team building program designed to get you physically, mentally and emotionally to overcome personal barriers.

Ray will teach you how to learn, grow, and benefit from your pain by getting better inside out.

In this episode, we discuss the lessons Ray learned in his career:

  • Why is there no mistake?
  • The simple (but not easy to achieve) equation of success
  • A damn motivating speech from Ray

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

You can find Ray and his work here::

Can Testosterone Boosters Help with Muscle Gain?

There is so much information out there on how to use testosterone boosters to naturally build and build muscle. If you want to build muscle the naturally, make sure you understand what to do first. With the various options available in the market, you can search for the best testosterone supplements to help build muscle. You can also read what others have said about the testosterone supplements you might want to take to improve your muscle building workouts. It is also best to consult a doctor if you are looking to get the best possible nutritional supplements.

If you have considered taking testosterone boosting supplements to help build muscle, you should know that not all products are created equal. There are many benefits to taking supplements to increase testosterone levels, such as: B. increased muscle mass. As you build more muscle, you can feel more confident about your appearance. With that confidence, you can potentially improve your self-esteem and mental health as well. Here are some things to keep in mind when taking testosterone boosters:

Proper nutrition is crucial

Your body needs to have the right number of proteins, calories, and vitamins to build muscle mass. In addition to taking testosterone boosters, you should also try to eat the right foods at the right times. A high protein diet helps build muscle.

Do sports regularly

A well-planned exercise program is one of the things that increases muscle growth. Avoid going overboard when exercising as the muscles need to be resting too. Find a routine that works for you and stick to it.

Take the time to research

When trying to find a supplement that will help build muscle, don't waste your money on products that claim to work wonders, because the products that do work don't claim them at all. When taking testosterone boosters you need to know what these ingredients are. Always read the label when looking for any supplements.

Stick with it

Once you've found a testosterone booster that works for you, stick with it consistently for a few months. In this way, your body can get used to the new preparation and get used to its effects.

You might be tempted to take shortcuts to build or gain muscle. The reality is that no shortcut can compensate for hard work and dedication. It is important to make sure that you are taking the right steps to ensure that you are making progress not only with bodybuilding, but your overall health as well. Read on to find out how to build muscle with the best testosterone boosters.

How testosterone boosters help you build muscle

If you don't have enough testosterone in your body, your body will struggle to get the mass that you want. Testosterone boosters work by increasing the amount of this hormone your body makes. They do this by getting your body to produce more testosterone in order to increase the levels in your body.

While the body can produce testosterone on its own (men and women alike), some factors can prevent the body from producing adequate levels. These factors can include aging, certain diseases and medications, hypogonadism, obesity, and substance use. One way to tell if your body is making less testosterone than expected is to ask your doctor to check it out. Your doctor may ask you to undergo laboratory tests to determine your testosterone levels. Your doctor may also evaluate your diet and advise you to take testosterone supplements. Before taking testosterone boosters, you should know how they work in the body, especially in terms of building muscle mass.

1. Increased muscle growth

Testosterone promotes muscle growth and recovery, which allows you to exercise more and get better results. You will also feel stronger when testosterone levels rise, resulting in an increase in exercise performance. If you are trying to gain or gain muscle mass, you cannot afford to exercise. Even the smallest of gains can go a long way in your quest for the body you have always wanted. The workout will help you get the results you want, but it will take time. You can't expect to get big, lean muscles overnight, but you can achieve the body of your dreams by using a good quality testosterone supplement along with proper diet and exercise.

Boosts your metabolism

Testosterone boosters speed up your metabolism so you build muscle and burn the calories that may make you look fat. The result is bigger but leaner muscles, which is what most bodybuilders aim for. Due to the increased metabolism, your body also has enough energy to function optimally, so that you do not have to suffer from energy drops during training or daily activities. While your body needs testosterone for muscle growth, dietary supplements need to be used moderately. You don't want to cause overload because you are taking too many testosterone supplements.

More effective workouts

Low testosterone levels can hinder muscle growth. Testosterone is produced by the pituitary gland of the brain and released into the bloodstream through the prostate, adrenal glands, and testes. Taking testosterone boosters will improve your exercise regimen, which means you'll see more positive results after each session. Testosterone helps you burn fat more effectively, so you get bigger muscles and a leaner body. They also reduce the risk of fractures as testosterone can improve bone density. While testosterone boosters can increase your muscle mass and improve your overall wellbeing, there are a few side effects that you should be aware of. The side effects of taking testosterone are relatively minor and cannot permanently damage the body, which is why so many athletes use it to gain muscle mass quickly. Common side effects include acne or dandruff, water retention, muscle cramps and gas, heartburn, and decreased libido. When combined with other drugs, they can raise your blood pressure and cause dizziness. In some cases, they can cause heart attacks. It is best to discuss the pros and cons of taking testosterone supplements with your doctor before starting treatment.

Bring away

Remember to eat right and exercise regularly while continuing to focus on building muscle with testosterone boosters. As you exercise, you will notice many benefits such as muscle growth, strength, endurance, and libido.

The right testosterone booster is the way to go if you are serious about getting a better body. It's also important to remember that testosterone boosters can only do so much for you. A diet that consists of high quality protein, vitamins, and a good amount of carbohydrates is essential. You need to keep training hard and staying in shape to get the results you want. It will take time and effort, but you can get the results you want.

The Move Well Project | Breaking Muscle

Our guest today is Chris Peil. Chris is a sports rehabilitation professional who specializes in helping people get back to their best performance after the medical community has tried and failed. His no-nonsense, logical, no-nonsense approach is a breath of fresh air compared to much of the hot air and self-promotion you see from people who are far less skilled.

Chris flies under the radar for someone to work with Olympians, professional athletes, and World Champion of the Strongest Man, Eddie Hall. Its lack of self-promotion is refreshing, but it robs the world of its wealth of wisdom. Listen to this episode to learn from a real gem in the fitness industry.

If you enjoyed this podcast and cared about it, rate and rate it so we can get the word out and motivate and inspire others to take their performance to the next level.

You can find more podcasts like this on the Breaking Muscle Six Pack of Knowledge page. Here you can find all podcasts for most of the available streaming services including iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM and PodBean.

I am the host, Tom MacCormick, and I am a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts in the world. If you're interested in working with me or learning more about me, follow me on Instagram @tommaccormick.

The Move Well Project | Breaking Muscle

Our guest today is Chris Peil. Chris is a sports rehabilitation professional who specializes in helping people get back to their best performance after the medical community has tried and failed. His no-nonsense, logical, no-nonsense approach is a breath of fresh air compared to much of the hot air and self-promotion you see from people who are far less skilled.

Chris flies under the radar for someone to work with Olympians, professional athletes, and World Champion of the Strongest Man, Eddie Hall. Its lack of self-promotion is refreshing, but it robs the world of its wealth of wisdom. Listen to this episode to learn from a real gem in the fitness industry.

If you enjoyed this podcast and cared about it, rate and rate it so we can get the word out and motivate and inspire others to take their performance to the next level.

You can find more podcasts like this on the Breaking Muscle Six Pack of Knowledge page. Here you can find all podcasts for most of the available streaming services including iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM and PodBean.

I am the host, Tom MacCormick, and I am a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts in the world. If you're interested in working with me or learning more about me, follow me on Instagram @tommaccormick.

The Muscle Lab is Open

Cody Haun is the epitome of a 21st century strength scientist. As he goes on his own and leaves the academy for private practice, he is set up to track, analyze, and evaluate every aspect of your exercise and diet.

In this episode we will deal with:

  • Inter-individual heterogeneity and reaction to training and diet
  • Start of a research and training practice
  • Case studies, database processes and accountability to trainees
  • Ultrasound machines, portable metabolic analyzers and the tools of commerce

If you enjoyed this podcast and cared about it, rate and rate it so we can get the word out and motivate and inspire others to take their performance to the next level.

You can find more podcasts like this on the Breaking Muscle Six Pack of Knowledge page. Here you can find all podcasts for most of the available streaming services including iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM and PodBean.

I am the host, Tom MacCormick, and I am a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts in the world. If you're interested in working with me or learning more about me, follow me on Instagram @tommaccormick.

The Muscle Lab is Open

Cody Haun is the epitome of a 21st century strength scientist. As he goes on his own and leaves the academy for private practice, he is set up to track, analyze, and evaluate every aspect of your exercise and diet.

In this episode we will deal with:

  • Inter-individual heterogeneity and reaction to training and diet
  • Start of research and training practice
  • Case studies, database processes and accountability to trainees
  • Ultrasound machines, portable metabolic analyzers and the tools of commerce

If you enjoyed this podcast and cared about it, rate and rate it so we can get the word out and motivate and inspire others to take their performance to the next level.

You can find more podcasts like this on the Breaking Muscle Six Pack of Knowledge page. Here you will find all podcasts for most of the available streaming services including iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM and PodBean.

I am the host, Tom MacCormick, and I am a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts in the world. If you're interested in working with me or learning more about me, follow me on Instagram @tommaccormick.

Getting Schooled on Building Muscle

Chris Barakat, MS, ATC, CISSN, is the founder of the School of Gainz and Competitive Breed. He's also a competitive natural bodybuilder, researcher, and educator who really guides the conversation.

In this episode we will discuss all things muscle building, including:

  • Whether DOMs are a useful indicator of effective training
  • What Makes a Good Muscle Building Exercise?
  • How much variety do you need in your training?
  • Is Periodization a Useful Tool for Building Muscle?

In addition to discussing Chris' exciting research and insight into the latest scientific findings on hypertrophy.

If you enjoyed this podcast and cared about it, rate and rate it so we can get the word out and motivate and inspire others to take their performance to the next level.

You can find more podcasts like this on the Breaking Muscle Six Pack of Knowledge page. Here you can find all podcasts for most of the available streaming services including iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM and PodBean.

I am the host, Tom MacCormick, and I am a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts in the world. If you're interested in working with me or learning more about me, follow him on Instagram @tommaccormick.

Getting Schooled on Building Muscle

Chris Barakat, MS, ATC, CISSN, is the founder of the School of Gainz and Competitive Breed. He's also a competitive natural bodybuilder, researcher, and educator who really guides the conversation.

In this episode we will discuss all things muscle building, including:

  • Whether DOMs are a useful indicator of effective training
  • What Makes a Good Muscle Building Exercise?
  • How much variety do you need in your training?
  • Is Periodization a Useful Tool for Building Muscle?

In addition to discussing Chris' exciting research and insight into the latest scientific findings on hypertrophy.

If you enjoyed this podcast and cared about it, rate and rate it so we can get the word out and motivate and inspire others to take their performance to the next level. You can find more podcasts like this on the Breaking Muscle Six Pack of Knowledge page. Here you can find all the podcasts on most of the streaming services available, including: iTunes, Google play, Spotify, Youtube, Stitcher, PlayerFM, and PodBean.

I am the host, Tom MacCormick, and I am a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts in the world. If you're interested in working with me or learning more about me, follow him on Instagram @tommaccormick.

7 Ways To Reduce Muscle Pain After A Workout

If you have sore muscles a day or two after a hard workout, don't panic, it's perfectly normal. It's even more likely if you're not that fit or a beginner.

If you have severe muscle pain, you may worry that you have injured yourself. Some people even consider giving up all forms of exercise because they are too afraid to keep going. However, sore muscles shouldn't be a source of discouragement. In fact, it should be taken as a good sign.

It is common to experience sore muscles between 24 and 72 hours after an intense workout, especially when increasing the length and intensity of your workout or when trying a new physical activity. It's just the way your body is telling you that your muscles need some time to recover. This condition is known as delayed muscle soreness (DOMs).

When you engage in hard physical activity, your muscles become stressed and sometimes you put strain on the tissues of your muscles beyond what they are used to. When this happens, it causes microscopic tears in your muscle fibers. These tears, along with the associated inflammation, make you feel pain in your muscles.

Over time, your muscles will heal and get stronger and perform better in the future. In the meantime, however, you should read the following tips to help you relieve muscle pain after intense physical activity:

1. Always eat after an intense workout

Eating healthy meals within half an hour of your workout can relieve sore muscles by providing your muscles with the nutrients they need to heal and get stronger. It's important to get enough protein and carbohydrates after every session or a full body workout. You should be consuming about 40 grams of protein and carbohydrates within 30 minutes of your workout.

The protein supplies your muscles with amino acids that speed up the recovery process. The carbohydrates, on the other hand, replenish the energy that you lost during exercise.

While it is important to eat protein after your workout, you shouldn't limit your protein intake to just minutes after your workout. You should make a habit of preventing your muscles from experiencing prolonged pain from strenuous exercise.

It is important that you prioritize your meals to relieve muscle pain. Eating anti-inflammatory foods will do you a lot of good. This can be watermelon, cherry juice, ginger, and pineapple.

2. Do light exercises

If you have pain in your muscles after a workout, you probably want to avoid all forms of exercise entirely due to the pain you feel every time. However, lying on the sofa all day is not a good idea as it will do you more harm than good. One of the tricks for getting muscle soreness relief is to engage in light physical activities like walking, swimming, or yoga.

While it is important to keep your muscles active, you should also avoid strenuous exercise to avoid damaging your muscles. The key is to keep doing light exercise to get blood flowing to your muscles so they can get the oxygen and nutrients they need to speed up the repair process.

3. Stay hydrated

It may seem obvious, but if you want to relieve the pain in your muscles, you need to drink enough water after your workout. Drinking more water before, during, and after your session will help you cope with sore muscles. Water flushes waste products out of the body, relieves inflammation, and delivers nutrients to your muscles so they can heal faster.

It can be difficult to tell whether or not you are hydrated, especially when you are not thirsty. That is why it is good to drink water regularly. You shouldn't wait until you're thirsty before hydrating, as thirst is a sign of dehydration. To maintain proper hydration, the color of your urine can be used to determine whether or not you are hydrated. Dark yellow urine is a sign of dehydration, but you know your body has enough water if the color of your urine is simply yellow.

4. It also helps to stretch some light

Another way to reduce tension in your muscles is to stretch after your workout. By stretching, you can increase your range of motion and reduce tension in your muscles. You should stretch for around 10 to 15 minutes after your workout. However, be careful not to overload your muscles while stretching as this can cause further damage.

The key is to focus on easy stretches that will ease the tension in your muscles, but not overdo them. You can try stretching from a static position.

5. Use ice or heat therapy

If you notice inflammation in your muscle area after exercising, it is a sign of muscle strain. Apply an ice pack wrapped in a towel to the affected area to relieve the pain. Place the ice pack on the affected area for about 15 minutes. This will reduce the pain and make you feel better. Repeat the process at regular intervals.

You can try heat therapy if your muscles are still sore 48 hours after your workout but you don't notice any inflammation. Gently apply a warm heat pack in place, but be careful with the temperature to avoid burns.

6. Take time to rest and relax

After an intense workout, your muscles need some time to recover – that's why your muscles are sore in the first place. A day off after a workout is one of the ways to treat sore muscles. You can rest the day after an intense workout and do only mild exercises at home. You can then continue with your normal training plan the next day.

If you continue to do hard physical exercises even if you have soreness in your muscles, you may experience long-lasting pain because it does not have enough time to heal.

7. Get a massage

A gentle massage can also help relieve tension in your muscles, increase blood flow, and improve your mood. If you have muscle pain after a workout, your best bet is to try a light pressure massage. This will reduce the pain and make you feel better. You can also try a tender spot massage, which puts pressure directly on the affected area to relax the sore muscles.

Conclusion

It is normal to have muscle pain after a workout, especially if you increase the length and intensity of your workout or if you try something new. However, this shouldn't be an obstacle to achieving your fitness goals. By following the simple tips above, you can reduce muscle soreness and achieve your training goals.

Is Your Gym Healthy? | Breaking Muscle

Is your gym healthy? - Fitness, clean gym, public security, viral, commercial gyms, ihrsa, covid-19, boxing gym

One of the great moments of the great pandemic was reading gym owners' social media posts explaining that they were not allowed to open, but bars for health reasons.

No one should seek medical advice from someone who is not a medical professional, or assume that the guy who just made you lift your body weight is a health professional.

Let us clarify that. Most gyms were all about looking good naked first, and then everything else. Let’s not pretend that bringing society to gyms is a salvation for society because it only sounds selfish.

All of these gym owners can correct the future situation by figuring out how to make their gyms safe for use in a pandemic world and how they can be part of the long-term solution to chronic illnesses rather than pitch pitching. It won't happen, but it's nice to think that things could change for the better.

Does that sound cynical? Well, maybe, but it's the truth and it's not the gym owners' fault that they are in the situation they are in.

They would probably like to have hundreds of members who pay them for walking or being more active, rather than lifting their weights after them or cleaning their room.

Because yes, most healthy activities and chronic disease reduction can be achieved without a membership of USD 150 per month or a group class of USD 20 per session.

But that's not why you're there and part of the problem and part of the solution if you only agree to be. You want this membership and you want it in a boxing gym because it has a different meaning for you.

Your gym is approximately 2,500 square meters, maybe more, maybe less, but it's not a huge, cavernous room. They have some bars and rings, dumbbells and squats, kettlbells, dumbbells, ropes and things that look well stacked on the wall. It's a dark, moody prison yard, but you love it.

You will be the type of person who spends a good hour or more in this small gym, sweats profusely, breathes heavily most of the hour, and does so with little time for the intricacies of fitness etiquette.

You drop weights, you run around, you drip sweat, you spray sweat, you are with your community of moisture freaks to the bitter end when the last bell rings.

Yes, you are probably healthier than most people. Although you would probably do the same thing whether it is healthy or not. In fact, you don't do it because of your normal physical condition, that's nice, but you do it because of performance, the need to lift more, develop a new skill, or even compete. You go to your boxing gym even if you are injured because it is your rite of passage.

And this is where the boxing gym dilemma opens up. They are not like the Globo-Gyms, in which treadmills and equipment take up every square meter and in which about 80% of the members never show up.

They are reducing their cholestrol by having these $ 20 monthly payments in their accounts. It reduces the stress of thinking about the actual work of the training.

Boxing gym visitors are more likely than any other gym visitor to spend most of their time in their gyms (there is an article about New Your Time that makes this clear). They are the one percent of the gym that goes public. That's about 600,000 people across 5,000 gyms (an average of about 120 people per gym) in the United States alone.

After being blocked, boxing gyms are under pressure to be safe places like they were never really designed. It's a fact, it's not insurmountable, but it can't be done by the gym owner alone.

As a member, you have to be so committed that the environment is safe for everyone. The big question is whether you are up to the task.

The health and safety problem for gyms

The International Health, Racquet & Sports Club Association (IHRSA) has a vast amount of information that it provides to its members, the owners of health clubs, about best practices for creating a safe environment.

Granted, there is no way to enforce these recommendations because there is no way to monitor their implementation. It doesn't matter who says it, what they say, and how they plan it. Ultimately, the gym you go to lives in its own deterministic universe, where the owners and the most active members have given the end results.

The biggest problem I see is the fact that the typical boxing gym is a one-stop shop for group and one-to-one classes. There is no real difference in the organization between a group of people who happen to do their own workouts and a group who follows the whiteboard routine that day.

That alone creates a number of logistical problems, and to be honest, it takes patience, diligence, and teamwork between members and employees to enable effective protocols to be implemented in a COVID-19 world.

So you have to ask two questions:

  1. Does your gym have written guidelines and protocols for cleaning and maintaining social distance? If not, why not?
  2. Does your gym offer alternatives for members who are either uncomfortable or at higher risk? Could it be distance learning, online training or even personalized sessions in a clean environment? If not, why not?

If not, why not follow up is pretty important. I can understand how difficult it will be for boxing gyms to cope in a COVID 19 world. But the attitude is important. You will still be in a closed environment with many other people for a considerable amount of time and the likelihood that a lot of air will be shared.

If bars have been responsible for the surge lately, how different is the setup from a gym? Many people come together and have a great time.

From a purely logical point of view, this is not the best situation, but reduce the risk and you have reduced the likelihood of an outbreak if someone is exposed to the virus. If damage limitation isn't even a consideration, this should be of great importance.

As I said, it is not up to the individual business owner to determine the fate of their members. It is up to you, the paying customer, to control your own risk. Make your decisions wisely and if nothing happens, it is success.

Can you work really hard to do nothing? It goes against your mentality, but that's exactly what it will need. Time will tell how successful box gyms will be in a COVID-19 world.

We hope that community really means more than letting a few people clap for you each time you get a PR.

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