Archives For exercises

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 CriticalBench.com

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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 SpotMeBro.com, and we decided to list it here, since Gone Liftin’ likes awesome stuff, and we give full credit to SpotMeBro.com 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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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 ResoluteStrength.com 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…

This entry is part 2 of 4 in the series Explosive Training
Having ballistic strength in the shoulders transfers over nicely to your given sport or activity.

Having ballistic strength in the shoulders transfers over nicely to your given sport or activity.

Ahhh – the last part of our Time To Explode series!

Gone Liftin’ covered, in depth, explosive training for the Legs, for the Back, and for the Chest.

Now, last but not least, we are going to dive right into building that ballistic fortitude in your delts.

The deltoid muscles really complement your physique nicely. They give you that width and that glamour, and are NOT to be neglected, ever!

Nice, muscular delts are a very aesthetically pleasing muscle, as well as a very functionally coherent muscle, in terms of athletics. Having big strong shoulders isn’t enough! Your deltoids need to have adequate explosive strength so you can perform optimally in your sport or activity. Continue Reading…

This entry is part 3 of 4 in the series Explosive Training
Having great ballistic power in your back is a sure fire way to stay ahead of the competition!

Having great ballistic power in your back is a sure fire way to stay ahead of the competition!

You’ve made it to the Back edition of our Time To Explode series. Welcome!

If you forgot about Time To Explode – Explosive Training: Legs Edition, head over and gets to reading! And don’t pass up on Time To Exploide – Explosive Training: Chest Edition, followed by Time To Explode – Explosive Training: Shoulders Edition.

Here we are going to outline some of the best ballistic exercises to make your back more explosive than C4!

The back is manly. The back screams power. The back commands respect. If you have a puny back, you won’t be too feared on the field, and you certainly won’t be feared or respected in life (not that it’s a good thing to be feared, but you get our drift)… Continue Reading…

This entry is part 1 of 4 in the series Explosive Training
Explosive Chest training is uber important for ballistic strength and speed for athletics.

Explosive Chest training is uber important for ballistic strength and speed for athletics.

After reading through our Time To Explode – Explosive Training: Legs Addition article, we are now going to move on to explosive training for the chest.

If you haven’t read our Legs Edition, it is highly recommended you do so for two reasons:

First, the legs are the foundation of your explosive strength, and if you’re legs are weak, well… no dice! The second reason being – there is some background info on what exactly proper explosive training is.

Also check out Time To Explode – Explosive Training: Back Edition, as well as Time To Explode – Explosive Training: Shoulders Edition, to become a more well-rounded ballistic machine!

Training for ballistic strength is uber important. Not only is the chest the center eye piece of looking manly and rugged and turning heads, but your pectorals also serve many purposes in various sports. Boxers, MMA fighters, football players, baseball players, etc ALL need strong and explosive chests.

In the simplest terms possible: the faster and more explosive your muscles can output energy, the better athlete you are. Continue Reading…