Top 15 tracks to get us PUMPED!Waddup Fiends!
Music is an essential when it comes to training/working out. It keeps you in the…View Post

Top 15 tracks to get us PUMPED!

Waddup Fiends!

Music is an essential when it comes to training/working out. It keeps you in the…

View Post

Top 15 tracks to get us PUMPED!Waddup Fiends!
Music is an essential when it comes to training/working out. It keeps you in the…View Post

Top 15 tracks to get us PUMPED!

Waddup Fiends!

Music is an essential when it comes to training/working out. It keeps you in the…

View Post

5 tips to make your workout more effective!

5 tips to make your workout more effective!

Hey fitness fiends! We wanted to compile a short list of tips to keep in mind while you’re working out. Following these simple tips will improve your productivity in the gym and increase the effectiveness of each workout!

1. Optimal Rest Period

Rest in…

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Bros don’t let Bros skip leg day

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Sup fiends!

It’s been a minute since we have given you guys some bro science! Just kidding! But we are back with some great information! LEGS!

Legs, everyone has them, but not a lot of people WORK THEM OUT. I see tons of people at the gym, with the BRO-Body. By bro-body, I mean big and solid on top, but skinny-ass chicken legs on the bottom. They have bad proportion. 80 % upper body and 20% lower body. It’s ridiculous! For us, we love training legs. Squats, box jumps, squat jumps, pistol squats, calf raises, sprints, errrrrthang! It is the largest muscle of your body and it’ll be carrying around your massive upper body all day long!

When your legs are placed under an overloading stimulus, they cause the release of anabolic hormones, such as testosterone and growth hormones. Much more than when you are working a smaller muscle, like your triceps. These are essential hormones that stimulate muscle growth. By training your legs, you are helping the rest of your body grow as well! Trust us, a big upper body and skinny legs does not look good.

If you don’t normally train legs, want to add variety to your legs days, or don’t know what leg exercise to do, here is a sample of what we do.

  1. Back Squat
    1. We love the back squat.  it’s a great strength workout! We try to go heavy and do a 5×5 on this exercise
  2. Front Squat
    1. This is a great exercise that not only utilizes your quads, but your core as well. We do a 5×5 strength on this as well.
  3. Jefferson Squat
    1. We got this exercise from the one and only, Chris Jones of Physiques of Greatness, and we really enjoy this exercise. It hits every part of your quads and glutes. If you don’t know how to do this exercise, here is a vid. We like to go high reps on this so about 3×8-12. http://www.youtube.com/watch?v=_Ov-xhqQca0
  4. Pistol Squat
    1. This is a great body weight exercise that focuses on leg strength, balance, and core strength. This is great for your legs and hurts like a mothaf***a as well. We like to do 3×6 on this one with or without weights. Here is a vid if you don’t know this exercise,http://www.youtube.com/watch?v=OLEds-vDd5g
  5. Good Mornings
    1. Ladies, this is a great workout for those who want a nice, firm, round, ass! No joke, this is a great exercise for your glutes and hamstrings. Again if you don’t know this exercise here is a video. We like to go high reps again, 3×8-12. Here is a vid of the good morning, by Chef Buff, Omar Isuf. http://www.youtube.com/watch?v=aRUxlZO146s
  6. Squat jumps/box jumps/ 1-legged box jump
    1. We love adding plyometric/explosive workouts to our workout regimen. It not only help you in getting stronger, but it is great for your joints! It adds variety to your workouts. We usually do 3×8-12 on these exercises as well
  7. Sprints
    1. Sprints are a great leg workout! You not only train your legs, but you get some cardio in. This workout your entire lower body plus your core. We like doing HIIT for our sprints, which can be found on our earlier blog posts!

These are the leg exercises WE love to do. We aren’t telling you to do this, we just recommend these. You can do any leg workout your heart desires, just do them! What Chris Jones would say, you want legs that make the girls wanna beg or thighs that make the men cry, TRAIN YOUR LEGS!

Thanks for reading and we will try our best to get you info on the daily! Stay striving and stay fiendin’!

-FF

Thanks to Chris Jones and Omar Isuf for the inspiration and tutorials on these workouts! Here is a link to their youtube pages!

Chris Jones - http://www.youtube.com/physiquesofgreatness

Omar Isuf - http://www.youtube.com/user/OmarIsuf?feature=watch

BRO-Plements

Sup Fiends!

Supplements! Everyone is taking them, but do most of them work? This is a BILLION dollar industry where millions of companies are coming out with new supplements every year. Big name companies heavily market their products and tell us that it will definitely help us lose weight, gain muscle, get lean, get huge, etc. Everyone has fallen into that trap. We keep it real, we have taken dozens of supplements thinking that it will give us an edge into building muscle. We’ve spent countless amount of dollars on these products. Protein, creatine, casein, BCAAs, glutamine, pre-intra-post workouts, pills you take before you sleep, etc. There is a pill for just about everything you can think of. The truth is that most supplements do not work and are only intended to take your hard-earned money. Remember, if it sounds too good to be true, then is most likely is!

After a couple years of trying out numerous products, we believe these are the best supplements that truly work and are worth spending your money on. Again, this is our personal opinion, try whatever you like, but we recommend these supplements!

1.     Protein

We think this is one of the most essential supplements out there. We use this to get our 1g/lb of protein in. Who wants to eat 2 or 3 dry chicken breast to get their protein in?! We like to eat other foods besides chicken breast. Not only is this great to get your protein in, but it’s low in calories, and has other goodies in it (glutamine, BCAA’S, etc.). You can take this after your post-workout session or use it as a meal replacement. The best brand we have tried so far is Optimum Nutrition Whey Protein (Gold Standard). We believe it is not only the best, but it taste great as well! If you are willing to spend a little more, try Trutein. This is, by far, the best tasting protein supplement we have tried.

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2.     Creatine

This is the GAME CHANGER for us. We only have been using creatine for about half a year and we’ve seen SO MUCH GAINZZZ. This is the only supplement that is proven to actually help build muscle. There are numerous studies proving the effectiveness of creatine in building muscle, increasing strength, and improving recovery. We have experienced the benefits of creatine first hand and suggest it to anyone wanting to add an edge to their workout. We are currently on the Optimum Nutrition Creatine Monohydrate. It is cheap and gives you around 120 servings. More bang for your buck! We have also tried Beast Creature. It is a bit pricey, but it gave us a lot of gainzzzz as well!

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3.     Pre-Workout

We are very fond of this supplement. We usually take pre workouts if we aren’t feeling great or just want to go HAM in the gym. Any other day, a cup of coffee will do the trick. We have tried many pre-workout supplements. Some which were AMAZING, and some that were a complete waste of money. Craze and Jack3d were probably the best ones we have tried. Jack3d was one of the first and best ones we have tried. We have also tried Craze. It gave us great focus, great energy, no tingling, and no crash!

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4.     Multi-Vitamins

Sometimes it is hard getting our fruits and veggies to fulfill the RDA (Recommended Dietary Allowance) of vitamins and minerals. We sometimes get 0 servings of fruits and veggies in a whole day of eating, nuts right?! So we take multi-vitamins to get those essential micronutrients into our body. Any multi-vitamin will work. One-a-day, centrum, gummy vitamins, anything! We are currently taking Opti-Men by Optimum Nutrition. It is cheap, affordable, and does the job!

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All in all, you really don’t need any supplements to build muscle or lose weight as long as you have a really great diet! It is hard nowadays and supplements are great if you can’t get the right macro and micronutrients in your body. We use them and find they have benefitted us tremendously. Again, we aren’t saying these are the only ones you should use, we just recommend these ones. We believe these are the only supplements you really need, but that is our opinion. In the voice of the Hodgetwins,

“YOU CAN TAKE WHATEVER THE F**K YOU WANNA TAKE!”

-FF

Warm up or SHUT UP

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Waddup Fiends!

It’s spring break for some of you folks and some people (including us) just got off from spring break. We hope spring break didn’t get you off track or pushed you back a couple steps! If it did, don’t worry, you can get back on track!

We wanted to talk about a topic that everyone should do! Not only to reduce the risk of injury, but to enhance performance.  Warming Up!

We are advocates of warming up before rigorous lifting or training. We usually do it for about 10-15 minutes before our workout. I see a lot of people who just straight up hit the gym, cold, and get hurt. They can’t put in maximum effort and they risk injuring themselves! The importance of warming up is to increase body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity. Also, having higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles. This can prevent build-up of unwanted waste products which can lead to muscle soreness. Isn’t that AMAZING?! Take the extra 10-15 min to warm up and enhance your performance! Most importantly, you won’t snap your SH*T!

You don’t have to go HAM on your warm-up. Do something light just to warm-up the body. Take a walk to the gym and walk on the treadmill for a mile. Do some pushups, situps, and a couple burpees. Do some low –intensity cardio.  Just do enough to get a quick sweat and warm up the body and muscles. We like to jump rope for about 5-10 min. If we don’t have a jump rope, we usually do some calisthenics, pushups, sit-ups, and burpees.

We also recommend doing a couple warm- up sets before you start your actual working set lifts. You want your warm up sets to be around 35-85% of your working sets. The point is get some blood pumping into your muscles. Don’t tire yourself out! We want you to lift at your best and reduce the risk of injury. Don’t forget to stretch after as well!

Again, we haven’t been posting regularly cause of school, work, and other activities, but we are trying to do our best to get you guys great and quality information! Don’t hesitate to contact us if you have any questions, comments, concerns, or need any help at fitnessfiends@gmail.com.

Stay Fiendin’ my fellow fiends!

-FF

YOU MIRIN’ BRAH!?

Hello Fitness Fiends!

Summer is just around the corner, and we hope you are working towards that summer body! We’ve got a very important topic we want to talk about, but first, take a good look at the photo below.

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What do you see? (Some guy holding a hanger right!) What could this possibly mean you may wonder?!

Well guys and girls, it’s a metaphor for our blog subject today! It simply means, TO CHECK YOUR EGO AT THE DOOR! This may sound dorky, but every time we enter a gym, we literally pretend to hang our ego on an imaginary coat rack. (True Story Bro) This simple gesture is to remind myself to focus on my workout and not worry about others.

Now there are a variety of reasons on why we do this and we wanted to share them with you!

1) No one cares how much weight you can push!

Seriously, no one cares how much weight you can lift on the bench, deadlift, squat etc. Too often we see people load up too much weight on the bar sacrificing form and technique. If you can’t control the weight on the concentric and eccentric motions, then lighten up the load. If you’re only doing half reps, you’re only cheating yourself. I remember seeing this guy at the gym attempting to do cable crossovers with the pin about 3/4ths down the weight. The weight was so heavy that this guy had to incorporate his whole body to even get a rep in. He would literally take a step forward and the weight would literally slide him back. Don’t be that guy/gal. 

The last thing you want is an injury. Be safe everyone!

2) Worry about yourself

What is your goal? Why do you go to the gym? Stop worrying about what other people think during your workout. Your focus should be on beating the person you were yesterday plain and simple. Remember that there is always going to be someone bigger, stronger, and faster. Your goal is to be the best YOU can be. PERIOD.

On a side note, don’t worry about your appearance either! Ladies, this means not putting on makeup before your workout! (Which we have seen!) If you don’t look like crap after your workout, you probably didn’t have a good one. Just sayin’

3) GYM Etiquette

Just to name a couple: Re-rack your weights. Wipe your sweat off equipment. Stop checking out your non-existent abs in the mirror, that’s what your bathroom is for! Don’t stare.  Stop texting. If you need help, just ask! The gym is not a place to hang out. It’s a place to simply DO WORK!

All right Fiends, thanks for reading! Don’t forget check your ego at the door!

“Beat the person that you were yesterday, not the guy next to you”

-FF

Rest for the BEST Results

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Sup fellow fiends!

We hope everyone is striving to make gainzzzz and reaching those goals! We are here for another great topic, REST!

We’ve seen a lot of people who are always in the gym training. They train constantly with no rests in between. These people go to the gym very frequently, sometimes 7 days a week, and don’t rest their muscles. We aren’t going to lie, we have done this before. We have gone to the gym 5, 6, sometimes 7 days in a row thinking we are going to build some muscle the more we work out. We thought wrong. We learned that you don’t build muscle in the gym; you actually break down your muscle fibers here. You actually build muscle when you sleep!

Resting and having a good diet are key factors into reaching your fitness goals. Having a couple days off the gym, getting around 8 hours of sleep a day, and getting in your macros is not only crucial, but will be beneficial to build muscle. When you sleep, your muscles are rebuilding and repairing. Many people don’t realize that you build muscle while you sleep and not in the gym. Not getting enough rest could be very detrimental to your muscle gains. Your body is trying to repair itself, but instead you’re constantly breaking it down even further which results in no muscle gain.

REMEMBER you want at least 8 hours of sleep of night for optimal muscle repair and growth.

There is a thing called overtraining, but we don’t believe in that. We believe in under eating and under resting.  This causes no muscle growth, sore muscles, and lack of results.

“Muscles are destroyed in the gym, fed in the kitchen, and repaired in bed”

Keep training hard and keep that diet in check fiends!

-FF

Say No to Broscience: Meal Frequency

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Sup fellow fiends!

Sorry for the delay, we’ve been busy with work, school, and midterms. We are graduating semester and senioritis is too strong right now! But we are back with another topic that a lot of people believe in. 6 meals a day.

A lot of fitness enthusiasts, bodybuilders, athletes, and everyone in between say that 6 meals a day is a necessity in order to lose weight, build muscle, speed up metabolism, etc. Eating every 2-3rdhour is supposed to keep our blood sugar in check and what not. We’re not going to lie, we believed in this as well. We were eating every 3 hours trying to get 6-8 meals a day. Shit, we even brought meals to a f**kin party (true story bro)! We were that serious! With much research, watching videos, and experimenting, we realized that this isn’t true. The most important thing is calories. We aren’t saying you shouldn’t eat 6 meals a day. If it works for you, then that’s fantastic! We are just saying it is not needed.

First lets look at why people believe in this 6 meals dogma. One is that it is everywhere. It is in mainstream magazines, videos, articles, etc. Another is that if bodybuilders are doing it and everyone else is doing it, it must work right? Not to mention if all our friends are doing it then it definitely must work right? That’s why everyone believes in it, we did. In society, if everyone is doing it, it must work?! Wrong! This is what the fitness world calls BROSCIENCE!

What is the difference between 6 meals at 400 calories each, 3 meals at 800 calories each, or 4 meals at 600 calories each? Nothing! Because they all equal at 2400 calories at the end of the day.

The most important factor, whether it is losing weight, gaining weight, or shredding, is the amount of calories you consume at the end of the day. In our experience and what we get the best results in, we usually save our biggest meal after our workout, usually 50% of our caloric intake. We only eat 3 meals a day with snacks in between. Its that EASY!

Just counting calories is real simple and it’ll make your life easier. You don’t have to worry about eating every 3 hours. You don’t have to worry when your next meal is. You don’t have to worry about eating 6 meals, just as long as you get your calories in! Ain’t nobody got time for that!

“It is all about calories in vs calories out, not how many meals you eat a day”

Again, we are sorry for the lack of post, stay fiendin’!

-FF