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10 Tips for Eating Clean

Burning fat and losing weight starts with eating healthy. Here's how.



16 / 10 / 2017 1R

Exercises to Increase Your Deadlift

Want to pull more weight and build lean muscle mass? Here’s how.



15 / 10 / 2017 1R
21st Century Grip Strength Training

Lifting more weight is a byproduct of having a stronger grip. Here's how to have a stronger grip. Nothing is better than seeing a one armed open field tackle, a finger tip catch, or a painfully long farmer’s walk at any level. That’s what grip strength is all about. Whether you’re an attackman getting swatted at, an aspiring strongman, or a baseball player trying to drop bombs, you should be incorporating grip work into your training. Here are some techniques that should help you along the way, and leave you feeling like an absolute animal in the weight room. 1. Fat Gripz with anything...

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Exercises to Improve Your Squat

When you hit a plateau and squatting more just doesn't seem to cut it, give these lower body exercises a shot. 



14 / 10 / 2017 1R
TRX Sequences for Strength Gain

Why do one exercise when you can do two? Back-to-back exercises with TRX will help increase your strength and power endurance. As mentioned in previous articles, the TRX suspension trainer is used in all of my training programs. Over time, I’ve seen its effectiveness when incorporating interchanging sequences, which why I’m sharing the list below. These five movements require alternating between two exercises, and you’ll actually perform one rep of one exercise followed by one rep of another exercise, continuing to alternate back and forth until reaching the desired rep count. Using the in...

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13

Oct 2017

How to Maximize Your Agility

Athletes are bigger, faster, and stronger than ever, but what are you doing to improve your athletic agility? As athletes continue to develop and adapt to meet the demands of their respective sports, one area becoming increasingly more important is agility training. Why? Because agility drills help make athletes quicker and more efficient when they change directions in transition. That’s why the goal of these drills is to perform a movement (i.e. a cone drill, figure 8’s, etc.) as fast, and as efficiently, as possible. For no matter what sport you’re playing, or what agility drill you’r...

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How to Eat Well When Going Out

Picking healthier options from the restaurant menu to maintain your diet has never been easier. If it’s happened once, it’s probably happened a million times. You’re torn between going out for a meal with friends and potentially eating bad bar food, or sticking to that nutrition plan you’ve been diligently following. Thankfully, there’s actually no need to put your social life on hold for your “diet.” With the rules laid out below, you can eat at your favorite restaurant without feeling guilty or adjusting your belt. First, it’s important to have an idea of what your macronutrient break...

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Cooking With Pia : Spaghetti and Meatballs

It's episode 4, it's an easy healthy spaghetti recipe, and it's Pia. Nuff said. As the seasons change and cooler autumn nights set in, perhaps you've started craving big carbohydrate, pasta meals, post-exercise? Maybe you're looking to gain good lean mass fast? If so, why not indulge yourself with a little spaghetti and turkey meatball recipe? Even better, why not impress that cute freshman you've been eyeing with your skills... in the kitchen. Spaghetti and meatballs sounds simple, but add fresh, healthy, ingredients to an old classic recipe, and you'll be sure to make any girl weak i...

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Five Gym Machines Worth Using

Weight machines get a bad rap in the strength training community, but these five are worth your time in the pump shop.



12 / 10 / 2017 1R
How to Perform at Your Best Throughout the Season

Maintaining the muscle and strength you put on this past off-season starts with these five rules. You’ve worked your tail off all off-season to get into the best shape of your life. You’ve finally put on the strength and size you've wanted and are ready for the season to start. But as the season progresses you inevitably feel like you’re losing strength and getting slower… the very things you worked so hard at in the offseason to improve. That, however, need not be the case. Pay attention to the five rules below, take control of your in-season training, and prevent losing the gains you ...

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Fat Loss Planning, Pt. 1: Understanding Calories

Getting lean starts with a basic understanding of calorie consumption and expenditure. Losing weight means defeating biological, social, and psychological forces that conspire to keep us heavy. To keep from starving, we’re wired to find food, gorge ourselves, and get fat. In a world where calorie-dense meals of fried food, sedentary jobs, non-stop food marketing, and overweight friends are the norm, these same survival traits can make dieting a tough task. Fortunately, years of experiment and experience have provided us with proven methods to get lean and stay there. In this series we’...

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Performing the Overhead Shoulder Press

A step-by-step breakdown of the greatest test of upper body strength. This is a man’s lift. Many people fear it, but let me tell you something, there is one thing all old time strong men have in common. They can press a shit ton. So here it is, arguably the greatest exercise for total upper body strength around, the press. As with everything else, I’ll go step by step to prepare you to start moving some weight during your strength and conditioning sessions. Grip, Walk Out and Stance Like with most lifts with a barbell you want to set your grip about a thumbs length in on the knu...

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The Truth About Detox and Cleanse Diets

Are the “master cleanse” or “detox diet” plans reasonable ways to lose weight?



09 / 10 / 2017 1R
Explosive Power Workouts for Athletes

Introducing the most effective workouts for getting bigger while increasing your sports performance. To compete at the highest level, athletes must know how to get big, strong, and explosive. That’s why, in training advanced athletes, we use complexes to help them gain muscle, strength, and power simultaneously. To do that, we pair traditional strength movements with explosive movements to create an effect called post activation potentiation. The heavy strength exercise recruits a lot of muscle fibers and motor units, and the power movement done immediately after will allow for optimal mu...

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Better Squats Make for Better Athletes

Becoming stronger and more athletic starts with these three tips for improving your squat. When OneResult contacted me about writing an article I was flattered to say the least. I thought, what would I most like to say to young, up-and-coming, athletes? Almost without hesitation, the first topic I wanted to address was squat technique. But how could I do this without writing the Encyclopedia Squattanica? After considering the myriad problems my new, incoming athletes display, I narrowed the list down to three areas: equipment, flexibility, and technique. Take these three points under ...

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Lose Weight By Cutting Juice

Trying to lose weight? Start by giving up the morning juice and cubes of sugar in your juice boxes.



07 / 10 / 2017 1R
5 TRX Moves for Greater Strength

Incorporate the TRX suspension trainer into your workout program to buid and see your results soar! The TRX unit is a staple in my training. From UFC Champion to stay-at-home-mom, I incorporate the TRX into every workout program I develop. Traditionally, the TRX is secured from an anchor point that is 7’-9’ feet high, but a few months back, I began playing around with different anchoring heights to see what additional movements and challenges I could create to build muscle fast. When I fastened the unit to a low point, roughly 6” inches from the floor, a number of new exercises came to be....

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06

Oct 2017

Improve Your 40 Yard Dash Start

Your start will make or break your 40. These five tips will help you perfect it. Even though a good start is a crucial component for a fast 40 yard dash time, most athletes don’t spend enough time working on it. The reality is that simple changes in technique and positioning can take tenths of a second off of your 40 yard dash time. If you’re serious about bringing down your time, the five tips outlined below will help you maximize your speed and give you an explosive first step in any situation. So, without further ado let’s take a close look at some key points of the start. 1. Utiliz...

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The 1R Fall Workout of the Month

Progress stalled? This month’s 1R training program will solve that. There are tons of great articles out there to help direct your training, there’s ample advice on exercises, rep and set progressions, and rest periods. But we often get to the end of these articles and are left to wonder how exactly to structure our training. For while learning more about training is important, the problem with reading more and more information is you can suffer from “paralysis by analysis.” We simply don’t get anywhere. A lot of really good athletes I know don’t worry about messing with their training....

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04

Oct 2017

Stretches to Improve Your Squat

If you’re looking to push big weight, these four stretches will most definitely help your squat. Stretching is a word that makes some people in the strength and conditioning world jump like they just hit the buzzer in Operation. People, just like the squat, either love it or hate it. Personally I’m a HA-UGE fan of stretching, and I think it’s the most over looked aspect in training athletes today. Every time my athlete’s step into the weight room they stretch. We even pair most of the exercises we do with a stretch too. In this article we’re going to go over some of my favorites that ...

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