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Q: Do you superset all of your arm workouts?

A: When training biceps and triceps together I usually superset a couple of exercises together and then I might do a heavier straight set by itself to finish off the muscle group after warmed up from the superset. Most of the time when I do it in that fashion, I’ll do all my biceps exercises and then go to the triceps. For example, I’ll superset palms-up dumbbell curls with dumbbell hammer curls and then finish with EZ-bar preacher curls by itself.

Sometimes I’ll superset going back and forth from a biceps exercise to a triceps exercise. If I do that, I try to minimize the equipment I use so it doesn’t get taken if I turn my back or walk away. Here is a workout I recently did that way that burned like fire and gave me a crazy pump:

Biceps/Triceps Superset Workout

Rope Pushdowns – 5×12

Superset with

High Pulley Rope Hammer Curls – 5×12

On the high rope hammer curls, I keep the pulley where I use it for pushdowns, grab the rope with a thumbs towards me grip, keeping my upper arms parallel to the ground and curling next to my head and pivoting at the elbow, trying to minimize the pulling motion and focusing more on curling motion.

Lying Triceps Extension (1.5s) – 4×12

Superset with

Close-Grip EZ-Bar Curls (1.5s) – 4×12

 

Both of these are done with the same EZ curl bar and both done as 1.5s, so doing a full rep and then a half rep from a stretched position to halfway up and counting that as one total rep.

Two-Arm Overhead Dumbbell Extensions – 4×12

Two arms holding one dumbbell, pause on stretch then push

Superset with

Dumbbell Spider Curls – 4×12

Facedown on bench slightly hanging over the top, try to squeeze the dumbbell heads together the whole time.

To enhance the pump and fullness, use Allmax Nutrition’s Impact Igniter and Carbion.

Please send questions to joshwade@teamwadefitness.com

Website: www.teamwadefitness.com

Instagram:

@ifbbprojoshwade

@teamallmax

@allmaxtraining

For more information, visit allmaxnutrition.com

ALLMAX is now selling directly to the consumer. Go to store.allmaxnutrition.com and use code JOSHWADE20 for 20% off.

The post Big Arms Workout: Superset Biceps/Triceps appeared first on FitnessRX for Men.

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By: IFBB Pro Josh Wade
Title: Big Arms Workout: Superset Biceps/Triceps
Sourced From: www.fitnessrxformen.com/training/big-arms-workout-superset-biceps-triceps/
Published Date: Tue, 16 Nov 2021 14:32:10 +0000

Mens Health

My New Favorite Squat

hatfield 5

a man lifting weights in a gym

I’ve done the traditional barbell squat my whole life. It’s a great exercise for overall lower-body strength. I’ve also experimented with other squat variations: the front squat, the goblet squat, the belt squat.

This year I’ve been doing a squat that’s become my favorite ever: the Hatfield squat.

I love this exercise. I originally switched to it because long-standing problems with cranky shoulders and knee pain were making the traditional barbell squat uncomfortable. The Hatfield squat has made squatting fun and productive again after years of frustration trying to make the barbell squat work for me. What’s also great about the Hatfield Squat is that it’s an excellent movement for quad hypertrophy, which lines up nicely with my new fitness goal of getting more ripped. It’s been a game-changer in my training.

If you’ve had trouble with barbell squatting or are looking for a different squat variation to mix into your programming, here’s everything you need to know about the Hatfield squat.

What Is the Hatfield Squat and What Are Its Benefits?

The Hatfield squat, named after powerlifting legend Dr. Fred Hatfield, aka Dr. Squat, is a back squat variation that requires a safety squat bar, which is a type of barbell that looks sort of like an ox yoke.

When you do the Hatfield squat, you place the safety squat bar on your back. Then, instead of holding on to the safety squat bar with your hands, you rest your hands on an additional barbell or a set of handles that have been placed at navel level on the barbell rack. As you descend into the squat, you keep your hands on the support in front of you, using it to maintain your balance and an upright torso.

This increases the stability of the exercise, allowing the Hatfield squat to offer some unique benefits:

Great for quad hypertrophy. If you’re looking to grow legs as big as tree trunks, the Hatfield squat can be a helpful tool. Its increased stability allows you to overload your quads more than a traditional squat. Instead of focusing on keeping your balance during the squat, you can just focus on the movement, which means you can be a bit more aggressive in adding reps or weight.

Great for squatting around injuries. The most significant benefit that the Hatfield squat has given me is that it has allowed me to squat heavy again despite the niggling physical issues I’ve had on and off for years.

Because I have shoulder tendonitis due to bench pressing and struggle with shoulder flexibility (despite the amount of time I’ve worked on developing this capacity), the bar position on the traditional low-bar squat just exacerbated my shoulder pain. Because you use a safety bar with the Hatfield squat, you don’t have to use your hands to hold the bar on your back. It completely removes the stress on your shoulders.

The Hatfield squat has also allowed me to work around some pain I’ve had behind my knee since 2020. The pain only happens during the descent part of a traditional barbell squat. I still don’t know what the source of the pain is despite talking to an orthopedic surgeon and getting an MRI done. I reckon it’s some sort of overuse injury on a tendon back there. But at any rate, the increased stability of the Hatfield squat allows me to squat heavy and below parallel without any pain behind my knee.

People with lower back issues have also found the Hatfield squat helpful for squatting without exacerbating their injury.

Due to the Hatfield squat’s pain reduction ability, I’ve also been calling them “Midlife Man Squats.”

It is a great accessory lift for the barbell squat. You don’t have to replace the traditional barbell squat completely with the Hatfield squat. Instead, you can use the Hatfield squat as an accessory lift in your barbell programming. On deadlift day, you could do the Hatfield squat for 3 sets of 8-12 reps for hypertrophy and increased work capacity.

Or you could use the Hatfield squat for overload training to build strength and confidence in hoisting heavier weights, doing 3 sets of 3 reps with weight that is heavier than you typically lift on the traditional barbell squat.

Here’s a hypothetical barbell program that would incorporate the Hatfield squat:

Lower Body Day A

  • Squat 3 x 5 (squat is the main lower body lift)
  • Rack pulls 3 x 5 (rack pulls are the accessory lift for the deadlift)
  • Good mornings 3 x 10

Lower Body Day B

  • Deadlift 1 x 5 (deadlift is the main lower body lift)
  • Hatfield squat 3 x 8-12 (Hatfield squat is the accessory lift for the squat)
  • Lunges 3 x 12

How to Perform the Hatfield Squat

The Hatfield squat is pretty dang easy to perform. You just need to get the right set-up.

Equipment Needed:

  • Safety squat bar (SSB)
  • Barbell or handles

Place the handles or barbell on the squat rack at about belly height.

Get under the safety squat bar and unrack it.

a man standing in a gym performing hatfield squat

Keep your hands lightly on the handles or bar in front of you. You’re not using the handles/auxiliary barbell to assist in pulling yourself up. You’re just using them to maintain your stability throughout the lift. a man squatting in a gym

Squat with an upright torso. The Hatfield squat should be done with an upright torso. You don’t need to bend over like you do on a low-bar squat.

Lower yourself until slightly below parallel and then rise back up. Remember, just use the handles for stability. Do not use the handles to pull yourself up.

Like I said at the beginning, the Hatfield squat has been a game-changer for me. It’s allowed me to keep squatting without any pain. If you’ve struggled with incorporating the barbell squat into your workout due to pain, try the Hatfield squat. I think you’ll probably like it as much as I do.

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By: Brett & Kate McKay
Title: My New Favorite Squat
Sourced From: www.artofmanliness.com/health-fitness/fitness/how-to-hatfield-squat/
Published Date: Thu, 11 Jul 2024 14:16:11 +0000

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Mens Health

The Japanese 3X3 Interval Walking Workout

Japanese Interval Walking 3

Japanese Interval Walking 3 1

The overarching principle of high-intensity interval training (HIIT) is that the harder you do an exercise, the more physiological benefits you accrue; thus, by incorporating intervals of higher intensity efforts in your workouts, you can get more fitness bang for your buck in less time. 

When we think about HIIT, we tend to think about going absolutely nuts on a fan bike or doing all-out sprints.

But as Dr. Martin Gibala explained on the AoM podcast, while high-intensity training rises above the level of the moderate, it doesn’t require a complete max out of your heart rate, nor is it limited to certain exercise modalities.

You can do interval training by pedaling like a madman on a bike, but you can also do it with a less strenuous approach. 

Enter Interval Walking Training (IWT), which originated in Japan.

This 3X3 walking workout is simple: you do 3 minutes of low-intensity walking (40% of peak aerobic capacity for walking — a little faster than a stroll), followed by 3 minutes of high-intensity walking (70%+ of peak aerobic capacity for walking). You repeat these interval sets at least 5 times, and do this 30-minute workout 4 times a week.

Your heart rate during the high-intensity intervals will vary according to your fitness level and age. One 68-year-old who participated in an IWT-based study had his heart rate go up to about 130 beats per minute during the fast intervals, so you’re moving at a good clip.

Even though IWT is highly accessible, studies that have been done on it show that it produces significant health benefits. People who did Interval Walking Training 4X a week for 3 months experienced significantly more improvement in their blood pressure, cholesterol, glucose, leg strength, and aerobic capacity than those who did continuous, moderate-intensity walking. 

Hiroshi Nose, who developed Interval Walking Training, reports that among those who do IWT, “Physical fitness — maximal aerobic power and thigh muscle strength — increased by about 20 percent which is sure to make you feel about 10 years younger than before training, [and] symptoms of lifestyle-related diseases (hypertension, hyperglycemia, and obesity) decreased by about 20 percent.” IWT walkers enjoyed mental health benefits as well: depression scores dropped by half.

Walking in general is already one of the very best forms of exercise you can do, and IWT just helps you take its benefits up a notch. Hiroshi has used Interval Walking Training to get thousands of elderly Japanese citizens into shape, and it’s a great form of exercise if you’re in the older decades of life. But it’s also good if you’re just beginning your fitness journey and looking to get off the couch and start doing more physical activity. Even if you’re already a regular exerciser who’s in good shape, IWT is a nice way to mix up your usual neighborhood strolls while enhancing your health even further. 

For more HIIT protocols, from the accessible to the challenging, listen to this episode of the AoM podcast:

Help support independent publishing. Make a donation to The Art of Manliness! Thanks for the support!

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By: Brett & Kate McKay
Title: The Japanese 3X3 Interval Walking Workout
Sourced From: www.artofmanliness.com/health-fitness/fitness/the-japanese-3×3-interval-walking-workout/
Published Date: Tue, 09 Apr 2024 17:35:28 +0000

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Mens Health

Navigating Career Goals With A Life Coach

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You might not know that many top-performing professionals attribute their success to the transformative power of life coaching.

As you’re dedicated to serving others, it’s just as important to navigate your own career with clarity and purpose. A life coach can be your ally, helping you uncover your true ambitions and align them with your passion for service.

You’ll define attainable career goals that not only satisfy your personal aspirations but also enhance your ability to contribute meaningfully to the lives of others.

By committing to this partnership, you’re not just investing in your professional journey; you’re ensuring that every step you take strengthens your capacity to make a positive impact in your field.

What is a Life Coach?

You may be wondering what a life coach is and how one can aid in reaching your career aspirations.

A life coach is a professional who partners with you to clarify your goals, unlock your potential, and strategize your path to success. They’re your ally in personal growth, ensuring you stay focused and accountable as you pursue your professional objectives.

Benefits of Working with a Life Coach

Working with a life coach provides three key benefits:

  • personalized guidance,
  • enhanced motivation, and
  • expert strategies to overcome career-related challenges.

Your journey toward professional fulfillment is unique, and a life coach’s personalized guidance empowers you to carve out a path that aligns with your passion for serving others. They foster accountability, ensuring you’re not just setting goals but actively pursuing them with intention and self-awareness.

Empowerment comes through this partnership as you’re encouraged to take charge of your career trajectory. Life coaches are instrumental in sharpening your goal-setting skills, helping you to articulate and chase after your aspirations with vigor.

Identifying Career Goals

You’re ready to take your career to the next level, and it all starts with pinpointing your true aspirations.

Together with a life coach, you’ll craft meaningful goals, establish a clear action plan, and regularly evaluate your progress.

Overcoming the inevitable challenges becomes part of your growth journey, ensuring you stay on track toward your desired success.

Developing Meaningful Goals

Identifying your career goals is the cornerstone of crafting a fulfilling professional journey with the support of a life coach. Through thoughtful goal-setting, you’ll lay the groundwork for personal development that resonates with your desire to serve others. A life coach acts as a mentor, guiding you to pinpoint aspirations that align with your values and drive. Together, you’ll map out a path that not only leads to success but also to making a meaningful impact in your field.

Career coaching empowers you to recognize and overcome obstacles, ensuring your goals aren’t just dreams but achievable milestones. It’s about harnessing your passion as a powerful tool for change—both in your life and in the lives you touch through your work.

Setting Action Plans

A compass on a desk symbolizing direction, surrounded by a roadmap, a plant, a clock, and silhouettes of two people in consultation, against a backdrop of a mountain path at sunrise. This setting represents the journey of career planning with the guidance of life coaching, which significantly reduces the risk of misdirection and enhances the clarity and purpose of one's professional path.

Set your sights on career success by clearly defining what you want to achieve and mapping out a strategic action plan with your life coach’s guidance.

Your aspirations to serve others can flourish when your goals align with your values and passions. Together with your life coach, you’ll engage in goal setting that not only considers your desired outcome but also the impact you aim to have.

Crafting action plans is a collaborative effort, where your coach supports your dedication to career development. They’ll help you recognize obstacles and transform them into steps for growth.

Evaluating Your Progress

Having mapped out your strategic action plan, it’s essential to regularly assess your progress and align your efforts with your evolving career goals. This means practicing consistent self-reflection and seeking feedback from those you serve.

Feedback is a powerful tool that can highlight where you’re excelling and where you need to pivot your strategies. By engaging in goal-setting, you’re committing to a path that’s both fulfilling and in service to others.

During performance reviews with your life coach, you’ll face accountability, which is vital in staying on track. Remember, your values, passions, and aspirations are the compass that guides you. If you find yourself straying, recalibrate and refocus.

Your dedication to serving others is noble, and with deliberate reflection, you’ll ensure your career trajectory remains true to your calling.

Overcoming Challenges

Amidst the complexities of the job market, you’ll face obstacles in pinpointing your ideal career path, but with a life coach by your side, you’re not alone in this journey. Together, you’ll tackle occupational burnout, master stress management, and clear the haze of doubt clouding your decision-making.

Your life coach will guide you through a process tailored to serve others and fulfill your aspirations. They’ll help you identify your true passions and align them with your professional goals. By addressing the challenges head-on and employing strategies like the GROW model, you’ll move past the roadblocks and towards a career that not only sustains you but also allows you to make a significant impact in the lives of others.

Signs you may need a career coach

You might realize it’s time to seek a career coach if you’re feeling stuck in your current role and unsure of how to move forward.

When confusion about your next steps eclipses your daily work, a coach’s perspective can offer much-needed clarity.

Additionally, if navigating workplace dynamics or feeling overwhelmed has become the norm, a career coach’s guidance could be instrumental in regaining control of your professional journey.

You feel stuck

Career stagnation, marked by a lingering sense of not progressing, often signals it’s time to consider a life coach’s guidance. When you’re feeling stuck, a career coach can be the catalyst to help you rediscover your purpose and realign with your aspirations.

They’ll work with you to clarify your goals and set a course for achievement that resonates with your passion for serving others.

If you’re struggling to bridge the gap between where you’re and where you want to be, a career coach offers the necessary tools and perspective. They’ll help you measure progress in meaningful ways, ensuring you stay on track and remain motivated.

With their support, you’ll find the confidence to move forward and the strategies to thrive in your chosen path.

You feel confused about your next step

If your career path seems shrouded in uncertainty, it’s likely time to seek a life coach’s expertise. A life coach provides career counseling to help you clarify your goals and create a strategy to achieve them. They’re attuned to the nuances of serving others and can guide you through the fog of indecision.

You struggle to navigate the workplace

A compass on a desk, symbolizing direction and guidance, surrounded by a roadmap, a plant, a clock, and silhouettes of two people in consultation, representing a life coaching session. The backdrop features a mountain path at sunrise, illustrating the journey of personal and professional growth. This setting emphasizes how life coaching helps in reducing risks and uncertainties, guiding individuals towards successful and well-planned career paths.

Consider seeking a career coach when workplace challenges become roadblocks to your professional advancement. If you’re struggling to articulate your aspirations or feeling stuck in your current role, a career coach can provide the guidance you need. They’ll help you uncover the right path that aligns with your values and passions, ensuring you serve others with your unique talents.

A professional coach becomes especially valuable when measuring progress and defining success feels daunting. They’ll stand by your side, helping you navigate obstacles that hinder your growth. With a life coach’s support, you’ll gain the clarity to move forward confidently in your workplace, transforming your career into a journey of meaningful accomplishments.

You feel overwhelmed

Feeling overwhelmed by your career choices and the pressures of professional development often signals it’s time to seek a life coach’s expertise. When anxiety creeps in and the stress biology of constant worry affects your well-being, it’s a clear sign you might need support.

You’re passionate about serving others, but you may lose sight of your own goals amid the chaos. A career coach can offer the guidance needed to clear the fog, align your aspirations with actionable steps, and ease the sense of being overwhelmed.

They’ll help you navigate the complexities of your career path, ensuring you stay true to your mission of helping others while also advancing your professional journey. With a life coach, you can regain control and move forward with confidence.

Finding the Right Coach for You

To kickstart your journey, you’ll need to research various coaching styles and techniques to find what resonates with your career aspirations.

It’s crucial to connect with coaches through trusted resources, be it referrals or professional networks, to ensure they’re credible and experienced.

Don’t hesitate to interview potential coaches to see if their approach aligns with your needs and if they’re someone you can truly work with to achieve your goals.

Researching Coaching Styles and Techniques

You’ll need to delve into the various coaching styles and techniques to find a life coach who aligns with your career aspirations. Start by exploring the different methodologies offered by coaching services. Some coaches may employ a directive approach, providing clear-cut strategies and action plans, while others might favor a more collaborative style that encourages self-discovery and personal growth.

Verify their credentials; a certified coach with the International Coaching Federation is a good indicator of professional standards and ethical coaching practices.

Look for someone who demonstrates the ability to understand and serve your unique needs. The right coach for you’ll actively listen, challenge your limiting beliefs, and inspire you to reach your full potential in serving others.

Connecting with Coaches through Resources

Finding the right life coach for your career goals starts with leveraging the resources at your disposal. Begin by researching online platforms where professionals connect, like LinkedIn. Here, you can discover coaches with the specific employment expertise you’re seeking. Don’t overlook the importance of coach cost; while investing in your career is essential, ensure the fees align with your budget.

Look for a coach with a proven track record in training and skill development. Their experience should resonate with your career aspirations. Remember, the relationship with your life coach should be built on trust and mutual respect, so take the time to interview potential coaches.

You want someone who not only listens but also challenges and inspires you to serve others and achieve your best.

Interviewing Potential Coaches

When you’re ready to select a life coach, it’s crucial to conduct interviews to ensure they’re the right fit for your career ambitions. Begin by verifying their certification and discussing their coaching experience. This step is an investment in your future, and you want someone who’s a proven track record of guiding others to success.

During the interview, gauge how well they understand your desire to serve and whether their approach aligns with your values. Trust your instincts about the rapport and compatibility you feel.

It’s essential to find a coach who not only listens but also challenges and inspires you to reach your full potential. Remember, this partnership can propel your career forward, so choose wisely.

Establishing an Effective Relationship with your Coach

To kickstart a fruitful partnership, you’ll need to define what success looks like for you and communicate that to your coach.

Building a collaborative relationship hinges on mutual trust and respect, setting the stage for open dialogue and progress.

Ensure you keep the lines of communication clear and consistent, which is vital for navigating your career path effectively with your coach’s support.

Defining Expectations and Outcomes

Establishing clear expectations and desired outcomes with your life coach is essential for a productive partnership that aligns with your career aspirations. Defining expectations goes beyond just setting goals; it involves expressing your vision for serving others and the impact you hope to achieve. Your life coach will help you clarify these expectations, ensuring they are both realistic and attainable.

Together, you and your life coach will map out the outcomes you are striving for. Whether it’s a promotion, a career transition, or enhancing your leadership skills, this collaborative effort ensures that every step taken is purposeful and directly contributes to your overarching career goals.

It’s important to remember that a life coach is your ally. They are someone who is invested in seeing you succeed and serve to your fullest potential.

Building a Collaborative Partnership

With a life coach by your side, you’ll forge a partnership that’s pivotal to navigating your career landscape effectively. This partnership thrives on open communication, ensuring your aspirations and values are heard and respected.

As you work together, you’ll establish clear career goals, harnessing a synergy that transforms your vision into actionable steps. The coaching relationship is a two-way street where your commitment to growth and their expertise in facilitating change merge.

Through this collaborative effort, you’ll find the support and accountability necessary to make meaningful progress. Remember, a successful partnership is built on trust, mutual respect, and a shared dedication to your success.

Embrace this journey with your coach, and you’ll see your career aspirations take flight.

Keeping Clear Communication Channels Open

In your journey toward career success, working alongside your life coach necessitates maintaining open lines of communication to foster a relationship built on mutual understanding and trust. Achieving this requires not just talking but active listening, ensuring you’re fully engaged with your coach’s guidance.

Your emotional intelligence plays a pivotal role here, as it enables you to understand and express your feelings effectively.

Keep the communication two-way by frequently sharing updates and seeking feedback. This open exchange allows your coach to tailor their support to your evolving needs.

Conclusion

Now you’re equipped to tackle your career crossroads head-on. With your life coach by your side, you’ve set SMART goals and honed your strengths.

You’re ready to build relationships and navigate challenges with confidence.

Remember, it’s not just about the milestones; it’s about the journey. So, take that step, embrace the process, and watch as you transform your career into a reflection of your true potential.

Your success story starts now. Go make it happen.

What role does a life coach play in navigating career goals?

A life coach helps you identify your career objectives, develop a realistic plan to achieve them, and provide support, motivation, and guidance throughout the process. They help you stay focused on your goals and overcome any obstacles that may arise.

How can a life coach assist me during job interviews?

A life coach can prepare you for job interviews by helping you understand what potential employers are looking for, improving your communication skills, boosting your confidence, and assisting with strategies to handle difficult questions. They can also help you reflect on the interview afterwards to identify areas for improvement.

What types of methods or techniques would a life coach use in coaching towards career goals?

Methods may include setting clear and attainable goals, creating action plans, improving self-awareness through assessments or reflective exercises, developing communication skills through role-play scenarios, providing constructive feedback and encouragement, and utilizing accountability measures to ensure progress.

How does the quest for achieving career goals evolve under the guidance of a life coach?

Under a life coachs guidance, the quest becomes more structured and focused. The coach will help you define clear steps towards achieving your goal which makes it feel less daunting. Regular check-ins with your coach keep you accountable while their constant support keeps you motivated throughout your journey.

Can working with a life coach guarantee success in achieving my career goals?

While theres no absolute guarantee since success also depends heavily on individual effort and external circumstances, working with a life coach significantly increases chances of success. A good life coach provides valuable insights into personal strengths and weaknesses regarding careers paths; they offer resources for skill development; they guide decision-making processes effectively; they boost confidence levels and resilience capacities – all crucial factors contributing to successful achievement of career goals.

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By: Willis
Title: Navigating Career Goals With A Life Coach
Sourced From: williscoaching.com/navigating-career-goals-with-a-life-coach/
Published Date: Sat, 16 Dec 2023 14:45:56 +0000

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