Archives For exercise

warm up

Before doing any type of training or activity, warming up and loosening up your muscles is crucial! Proper warm-ups decrease injury chance, prepare the muscle for the rigors of training, and make you loose and relaxed. Too many peeps jump right into training or sporting without the proper kind of warm-up. This makes us sad :(

There is this really awesome warm-up known as The DeFranco Agile 8. It is named after the “inventor” of said warm-up, Joe DeFranco. While Joe has his own site and training facilities and what-have-you, Gone Liftin’ is gonna reference an article he wrote for, called DeFranco Agile 8. Not very creative, is it? Just kidding, JoeyContinue Reading…

Without a doubt, for those of us that are all about the iron game, there are those “staple” exercises that we just cannot do without. For damn good reason, too – cause they are awesome and effective!!

Though there are tons and tons of these staple exercises that we all utilize, we wanted to touch on a few important ones that we picked up from this article called The Top 4 Gym Mistakes Causing Back Pain (and How to Fix Them), found on

mistakes Continue Reading…

Squatting, despite the brutality of the movement, should never be neglected or overlooked.

Squatting, despite the brutality of the movement, should never be neglected or overlooked.

Nice to see ya here. Part 1 listed the first 10 benefits of Squats. Let’s carry on with the remaining 10 benefits…

Squats, despite being grueling and painful, should never be overlooked or neglected. It is one of those exercises where the “I’ll do it next time” mentality can be overpowering. Make sure to NEVER remove squats from your regime!

11. Squats Can Be Done In Many Ways

From full-on barbell back squats to bodyweight prisoner squats, the squat has a seemingly endless list of variations to choose from. Also, it is highly adaptable to some very effective intensity techniques such as the use of chains, bands and boxes, high rep training, rest/pause just to name a few.

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The Squat is the KING of all exercises!!!

The Squat is the KING of all exercises!!!

Squats are highly considered the KING of all exercises. They are amazing not just for lower body strength, but for overall strength! We came across (and ganked) this awesome Squat article from, and we decided to list it here, since Gone Liftin’ likes awesome stuff, and we give full credit to for an awesome piece, in more ways than one…

20 Reasons Why Squatting Is Awesome!!

1. Squats Build Muscle All Over

Not only do they build muscle and strength in the quadriceps, hamstrings and calves, they also create the ideal environment throughout the entire body. Naturally releasing testosterone and growth hormone, squats provide a highly anabolic environment for all other areas to grow when trained. If you want to increase muscle mass and strength in all areas, squatting will help you get there.

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Stay Strong – Stay Motivated

September 16, 2013 — 1 Comment
Proper motivation is the number one component to true success and consisten progress.

Proper motivation is the number one component to true success and consisten progress.

Motivation – that internal feeling that makes you smile, grin and makes your blood pressure rise when you know you are about to make a new record in a lift, or sprint, or whatever it is you are trying to excel in. Without motivation, we ain’t shit! Though intangible, motivation is that thing that keeps us going through the hurt, the sweat, and the sometimes blood. Motivation makes us push through the pain, and never give up until we reached our goals!

The sad truth, however, is that motivation can sometimes be overpowered by our environment, by our bodies, but most importantly – by our minds.


This article we came across from, called Top 5 Utimate Ways To Stay Motivated, by author Melih F. Cologlu, just about perfectly lists the very best ways to stay motivated… through thick and thin… Continue Reading…

Muscle recovery is important to making progress!

Muscle recovery is important to making progress!

If you stumbled across here without having a look at part 1 of Improve Your Athletic Recovery, make sure to go back and do so.

If you are acquainted with the previous 3 tips for muscle recovery, then let’s move onto the remaining 3…

4. Sleep

Probably the most important aspect not just for muscle recovery, but for overall health and well-being as well. Gone Liftin’ has a pretty good article on the effects of sleep, which you can find here. But anyhow, we feel the urge to reiterate – GET YOUR FUCKING SLEEP!!!

This is THE MOST important aspect to recovery. If you don’t sleep well and enough you wont recover, period. There is no substitution for sleep, absolutely nothing! The most important aspect of sleep is hormonal regulation and the bodies secretion pf vital chemicals such as cortisol, melatonin, serotonin, dopamine, testosterone and growth hormone, to name just a few. The problem with not getting enough sleep and putting your body under stress with high intensity strength training and other training styles is that you can chronically start producing more cortisol than any other hormone, leading to lack of recovery.

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Learn the best tips and tricks to increase your recovery time and always feel refreshed!

Learn the best tips and tricks to increase your recovery time and always feel refreshed!

When we workout, we get sore. Why do we get sore? Because you are ripping your muscle fibers apart, and just as important as it is to work hard day in and day out, recovery and the time you are not in the gym or on the field is even more important!

The premise is simple – the more frequency and volume you have in your workouts, the more you have to compensate with food and rest. You can’t go to your limits everyday and expect to sustain that kind of intensity without proper recovery and relaxation. It’s not rocket science…

We came across an interesting article from titled 6 Easy Tricks To Improve Athletic Recovery. The article is basic yet genius in its entirety. It simply and easily lists some good ass tips for improving your muscle recovery so you can keep making those gains, instead of wasting your valuable gym time by not recovering properly. Continue Reading…

The biceps muscle is a focal point for many when it comes to determining if one is strong or not...

The biceps muscle is a focal point for many when it comes to determining if one is strong or not…

The biceps muscle is a popular one.

You walk into any gym and you will undoubtedly see someone grunting and moaning working their guns.

Forget the fact that the biceps muscle is the smallest of the major muscle groups and that the triceps is what actually gives your arms their size and fullness– let’s continue to obliterate our biceps all day in hopes of getting Arnold-like pythons.

Allow us to shed some light on what is considered top secret: Biceps are useless. It could very well be the least useful muscle in the body. The only thing the biceps seem to be good for is attracting others to your physique. Biceps, in our opinion, are for pure vanity.

That is not to say, however, that training them is a negative thing. I mean, let’s face it – we live in a superficial world, and if your arms look nice, people pay attention to you.

Just make sure you know the more important muscle group of your arms – the one that actually makes your arms – is the triceps, not the biceps!

The Best Exercises for Biceps

Just for those that refuse to leave the gym without getting that lactic acid pump that makes their bi’s look swole, we are going to list the very best biceps exercises that add size, girth, density, and actual strength! Continue Reading…