Accessory lifts are only accessory lifts!

You wake up early in anticipation for the workout ahead. Stumble into the kitchen and make your favorite breakfast to prepare for the torture you are going to put yourself through in precisely 68 minutes. Down the pre and off to church you go. When you walk through the doors of that hallowed ground you find your place of peace and war empty and calling your name. Plates loaded, the bar is firmly set on your squat pads(traps). Rep after rep, set after set you battle. Sweat pouring off your nose, legs shaking, stomach churning you now may start thinking about what accessory lifts you can do.

Unfortunately many people go into a weightlifting regimen under the impression leg press, calf raises, cable flies, lat pull down, curl for hell's sake and even crunches are the way to get RIPPED! My dear members, let us put down our dumbbells. Let us walk away from the cable machine and find our selves on a platform or in the rack. Get functional with the big three. Squat, Dead Lift and Cleans&Jerks. There are great applications for the other exercises, but only when paired with the serious ones.

-Strength and Honor 

Sleep to GROW

Sleep to GROW

  So just for kicks I asked some of the local "experts"  on what they think is the most important factor for muscle growth. I had the normal; you need to drink lots of water, make sure to never let your self get hungry, uh pre-workout bro, so on and so forth. What does this say about them? They have followed the average fitness enthusiasts way of health. That is:

1. Make sure to drink enough water

2. Get a good breakfast (abs are made in the kitchen)

3. Workout hard

4. Stay away from simple sugars as much as you can 

5. Proteins and veggies are a must

oh and if you can get about 8 of sleep. 

What is wrong with this picture? If you don't immediately say SLEEP, you need to be checked for an extra chromosome. Sleep is the number one most important activity anyone can ever do for great health. The normal adult human body needs anywhere from 7-8 hours of uninterrupted sleep. (I have an 8 week old little one right now so I am being an enormous hypocrite just FYI) After that statement, what about you wants to be " normal"? A great BB.com article written David Robson (The Importance of Sleep) describes in great detail the amount of sleep, why and what happens during your zzz's in 2004. He talks about the 4 stages of sleep and how each one pertains to your body growth and recovery. Long story short,

"Human growth hormone is also released under conditions of sleep. In men, 60% to 70% of daily human growth hormone secretion occurs during early sleep which is typically when the deepest sleep cycles occur" 

"during REM (Rapid Eye Movement: explained later) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone. Sleep has a profound effect on muscle growth and physical well being." -The Importance of sleep

Here is what your list should look like:

1. Sleep at a minimum 8 hours

2. Drink at least 128 oz of water per day

3. Eat a healthy breakfast with over 30g of protein

4. Adjust your diet to achieve your optimal nutrition (we will go over that another time)

5. Hit the gym hard!!!!!

So peeps, you want a super secret, tested, tried and proven method to not only see the results you want in the gym, but also what will lead to an overall healthy well being. Get you zzz's

-Strength and Honor