Category Competitions
A Glimpse Into Our Trophy Room
Seven Days Out From My First Contest Of 2013
Why Do I Compete? I Talk About It In This YouTube Video
Swat Fuel 9mm and 9mm+P Fat Burners Are The Best
If you are looking for a revolutionary fat burner which provides sustained energy for an entire day and which also works as a potent pre-workout booster, you need to check out 9mm and 9mm+P from Swat Fuel. I am not joking – prepare to be amazed.
I am not easily impressed by sports supplements because there are so many products out there that over-promise and under-deliver. However, I can honestly say that Swat Fuel 9mm and 9mm+P are unique and superior to any other thermogenic fat burners on the market. These products were originally formulated for law enforcement individuals and military personnel to specifically provide sustained stamina and energy which lasts the entire day and does not produce jitters. These products optimize fat metabolism and are excellent for use as pre-workout boosters to maximize your energy and stamina during your lift. Even if you don’t work out, you can count on these powerful formulations to increase energy levels without the usual jitters or crash that many thermogenics cause.
9mm is a powerful thermogenic and pre-workout formula, but if you are trying to lose weight or you want to become ripped, opt for 9mm+P which also contains a natural appetite suppressant.
Prepare to SWEAT LIKE A PIG during your workouts when you take these supplements! Also make sure to hydrate very well when taking either product. Even from the first time I took 9mm, my reaction was one of total surprise. As the sweat poured off me and I noticed that I had laser focus with my lift, I just kept saying, WOW. I was truly blown away, and I continue to be impressed by the fact that this product delivers true to its description.
Every time I take this stuff, I am drenched in sweat about five minutes into my lift. No other thermogenic has ever had this effect on me. What amazes me is that my heart does not race, I do not get the jitters, and my workouts are much more powerful than on the days when I don’t take it.
Go to http://swatfuel.com/solidfuel.aspx to order, and remember to enter discount code 1HOTHAPA for a generous discount at the time of your order.
Discussion On Glute Exercise #1: Reverse Abductor Press
In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number one on the list was the Reverse Abductor Press, which I will describe here.
I chose the Reverse Abductor Press as the number one exercise in the Glute Series because it is the best exercise for tightening up the ham glute tie in, plus it does an incredible job of rounding out the glutes.
You will get on a leg abductor machine (this is the machine that works your outer thighs), but you will face the back support pad instead of resting against it (i.e., backwards). Keep your upper body upright and move your legs out to the sides, sitting into the movement and squeezing the booty as you do this. If you want an extra burn on this you can hold each rep for up to three seconds.
Recommended rep range is 15 repetitions for each leg, 6 to 8 sets total. You can increase your rep range to 20 or 25 to really work your glutes!
Watch it on YouTube:
Discussion On Glute Exercise #2: Dip Machine Leg Press
In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number two on the list was the Dip Machine Leg Press, which I will describe here.
Facing an assisted dip machine, climb up and place your right foot firmly on the plate you would normally kneel on, with your other leg behind you (knee bent or straight). Grab onto the side handles for stability and position your torso so that your waistline is at the level of the handles. Push down on plate with your right foot and fully extend at the hip and knee without locking out the knee, and drive your movement through the heel to emphasize the stretch. As you do this, squeeze your booty and pause briefly. Return to start, then repeat. Complete a full set with right leg, then switch legs.
Bear in mind that when you set your weight for this move, you actually will be selecting the weight used and NOT the weight of assistance since you will be pushing against the plate rather than allowing it to assist you.
Recommended rep range is 15 to 20 repetitions for each leg, 5 to 6 sets total. You can increase your rep range to 25 or 30 if you really want to feel the burn!
Watch it on YouTube:
Discussion On Glute Exercise #3: Good Mornings
In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number three on the list was Good Mornings, which I will describe here.
Stand with feet close together, holding a barbell behind your head and keeping your back straight. Flex at the hips until your upper body is parallel with the floor, pushing your glutes out and pushing through your heels. Return to start. For those who are unfamiliar with good mornings, the body movement is essentially the same as with deadlifts, but with this exercise, the exertion phase is when you flex at the hips (with deadlifts, the exertion phase is during hip extension when you pull barbell up).
Recommended rep range is 15 to 20 reps, 4 to 5 sets total.
Watch it on YouTube:
Discussion On Glute Exercise #4: Stiff-Legged Deadlifts
In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number four on the list was the Stiff-Legged Deadlift, which I will describe here.
Stand with feet close together with a barbell on the floor in front of you. Bend forward only at the hips with knees straight (but not locked out) and grab the barbell in front of you with a close grip. NOTE: some lifters like to do an “over-under” grip, where one hand is in an underhand grip while the other is in an overhand grip, but I tend to prefer a bilateral overhand grip. Keep the barbell very close to the body as you extend at hips while driving through the heels and squeezing the glutes as you stand up. When you come back down to the floor, exaggerate pushing your booty out to maximize the stretch in the glutes and hams. Make sure to keep your back straight and do not arch.
Recommended rep range is 12 to 15 repetitions, 5 sets total.
Watch it on YouTube:
Discussion On Glute Exercise #5: Diagonal Lunges
In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number five on the list was the Diagonal Lunge, which I will describe here.
Hold a pair of dumbbells and stand with feet together. Step with right foot forward and to the right at a 45 degree angle, then return to start. Repeat with other leg. When you step forward, emphasize the heel strike and make sure your body weight drives through the heels.
TIPS: When you step into the lunge, the back knee should almost touch the floor. Also make sure that the front knee does not extend beyond the toes.
This exercise can be done stationary or walking. The difference if you are doing walking diagonal lunges is that after you step forward into the lunge, the back leg will be brought forward as well. You will shift your weight onto the front leg, then step forward with the opposite leg. Basically, you will be making a zig-zag lunge walk across the gym floor.
Recommended rep range is 12 to 15 repetitions, 4 to 5 sets total.
Watch it on YouTube:
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