By IFBB Pro Johnnie Jackson
Sponsored by ALLMAX
My attitude was similar to my friend Branch Warren’s – I will outwork everyone else up there.
The big knock on me has always been that my legs aren’t quite as good as my upper body. This goes way back to my youth playing football. I was a running back, and my priority was being able to cut and move fast. Huge legs weren’t part of the plan then, so I’ve been playing catch-up ever since. You probably know that Metroflex Gym owner Brian Dobson was putting Branch Warren and me through all our leg workouts years back when Branch was winning the Arnold Classic back-to-back. I still get asked about those workouts, and I wish we had them on video. I did write them down, and here’s an exact workout from over a decade ago that I still remember as being brutally difficult.
Leg Workout: Thursday, July 5, 2012
1. Leg extensions – 4 x 50, fifth set was a triple drop of 50 + 50 + 50 = 150 reps!
2. Leg press – 5 x 30, sixth set was a triple drop of 30 + 30 + 30 = 150 reps
(We had worked up to 14 plates a side, drop set was 14, 12, and 10 plates all for 30 reps
3. Hack squats – 4 x 15 (worked up to 6 plates a side)
4. Nautilus duo squats – 4 x 20 reps, each leg
5. Lying leg curls – 4 x 30
6. Decline lying leg curl – 4 x 30
(This machine has your torso and your legs angled down with your hips higher, looking almost like a pyramid)
*Normally we would have done squats, but our lower backs were still smoked from deadlifts three days before.
It was a totally different style of training than anything I’d ever done for my legs, and the shock translated to changes I saw in my legs week by week. I still wasn’t Quadzilla, but I had a more balanced and complete physique after a few months of training under Brian than anything I’d shown before. My attitude was similar to my friend Branch Warren’s – I will outwork everyone else up there.
Soreness, Recovery and Growth
Q: Is soreness an indicator of growth or not? Every time I train, my goal is to make that body part sore for at least one day if not two or three. I do a lot of drop sets, supersets, and forced reps. But I have been comparing pictures and measurements, and it doesn’t look like I have made any gains in at least six months. Should I stop worrying about getting sore?
A: A lot of people wonder about this, but I don’t think there is any proof that says there is a direct correlation between getting sore and growing. It’s never my goal to get sore from my workouts necessarily, but I do get sore just about every time due to the intensity of my training. To me, that level of intensity is what it takes to grow, so the link is there. It’s just not a direct link. Soreness is fine, but you also need to recover from your workouts. If you go to train a body part and it’s still sore, that means it hasn’t recovered from the previous workout yet. To break it down again before it’s had a chance to repair itself is just going to lead to overtraining, or at the very least, lack of growth.
As for all those intensity techniques, I wouldn’t use all of those all the time. Maybe use them for just one work set of each exercise, or one body part a week, something that will cut down on all those drop sets and supersets. The bottom line is that you’re not growing, so that right there tells you something needs to change. My guess is that your muscles aren’t recovering because you are hitting them hard without allowing them to recover.
Artificial Sweeteners, Fat Loss, and Health
Q: Do artificial sweeteners keep you from getting leaner? I have heard they do, which worries me because when I diet, I tend to drink a lot of diet soda, use plenty of Splenda in my coffee, and go through about a pack of sugar-free gum every day. Do you know if it’s true? And how much in the way of artificial sweeteners do you typically use when you diet?
A: There is some evidence that things like diet soda make fat loss more difficult, because the body seems to release insulin from them just the same as it would from regular sugar soda. I really don’t know a lot about that, to be honest. I myself go for a lot of Crystal Light and Coke Zero when I diet. Sometimes you just want to taste something sweet when you’re eating plain diet meals every day. That being said, you should limit yourself. I doubt that excessive amounts of artificial sweeteners are healthy for you regardless of whether they have an impact on fat loss. I will only have Crystal Light or a Coke Zero with two of my daily meals. For all my other meals, I drink just water to flush all that other crap out of my system.
Sore Back From Deadlifts and Squats
Q: When I do squats and deadlifts in the same week, it seems like whichever one I do second in the week suffers because my lower back gets sore and tight for days. How do you deal with this problem? Do you alternate which one you do every week, or does your lower back not get sore and tight like mine does?
A: My lower back absolutely gets tight and sore like that! You have to understand that the legs and back are both large muscle groups, and it takes a lot of heavy weight to break down all that muscle and make it grow. So, I do recommend you alternate weeks like this:
Week 1: Squat heavy, do rack deadlifts (from just below the knees up)
Week 2: Squat for higher reps, do regular full deadlifts
Instagram @johnnieojackson
Website: www.jojfitness.com
ALLMAX® Stack
Intra-workout:
1 scoop Impact Pump (helps increase blood flow and transportation of nutrients while significantly helping the focus for mind-muscle connection)
1 scoop Aminocore (prevents muscle tissue breakdown during training)
10g Glutamine (helps with DOMS, insulin sensitivity, gut health, and immune system)
5g Creatine (for that fast-acting, explosive power needed to push weights and helps with muscle hydration)
1 scoop Carbion (50g carbs) (really helps with energy and endurance during workout by giving your body carbs that don’t have to be digested, therefore they are readily available for fuel)
Post-workout:
2 scoops IsoFlex (fast-digesting protein with essential amino acids to start the building or repairing process immediately)
10g Glutamine again (helps with DOMS, insulin sensitivity, gut health and immune system)
Give these a try and watch your energy, intensity and pumps dramatically increase in the gym.
ALLMAX is now selling directly to the consumer. Go to store.allmaxnutrition.com
Instagram @teamallmax
Instagram @allmaxtraining
For more information, visit allmaxnutrition.com
Learn more about Johnnie Jackson at https://allmaxnutrition.com/pages/johnnie-jackson
The post Volume Training for Better Wheels appeared first on FitnessRX for Men.
——————–
By: Team FitRx
Title: Volume Training for Better Wheels
Sourced From: www.fitnessrxformen.com/training/volume-training-for-better-wheels/
Published Date: Mon, 23 Oct 2023 18:59:30 +0000
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A Mans Best Friend – How Does Owning A Dog Improve The Quality Of Life For Men?
As men navigate the challenges and demands of the modern world, it becomes increasingly important to prioritize their overall well-being. While different individuals may find solace in various activities and hobbies, owning a dog has emerged as a proven method to improve the quality of life for men. With their unconditional love, companionship, and ability to bring joy and fulfillment into our lives, dogs have become much more than just pets — they are valued members of our families. In this blog post, we will explore the numerous ways in which owning a dog can positively impact the lives of men, from promoting physical health and mental well-being to fostering social connections and personal growth. So, if you’re a man considering welcoming a furry friend into your life or if you’re simply interested in learning more about the benefits, read on to discover how owning a dog can enrich your life in ways you might not have anticipated.
Highlighting the companionship and emotional support that dogs provide
Companionship and emotional support from dogs can have a profound impact on improving the quality of life for men. Dogs are known for their unwavering loyalty and unconditional love, making them the perfect companions for men seeking emotional support.
In today’s fast-paced and often stressful world, it’s not uncommon for men to feel isolated or overwhelmed. However, owning a dog can help alleviate those feelings by providing constant companionship. Dogs are always there, ready to greet their owners with excitement and a wagging tail, creating a sense of belonging and connection.
Dogs also have an innate ability to sense their owner’s emotions, making them invaluable sources of emotional support. Whether it’s a rough day at work or a personal challenge, dogs have a unique way of offering comfort and empathy. Their presence alone can make a significant difference, as they provide a non-judgmental ear to listen and a source of comfort through physical touch.
Studies have shown that owning a dog can reduce stress levels and increase feelings of happiness and overall well-being. Beyond companionship, interacting with dogs releases oxytocin, a hormone known for its positive effects on mood and stress reduction. This natural “happy hormone” not only improves emotional stability but also has physical benefits, including lowered blood pressure and reduced risk of heart disease.
Moreover, dogs encourage men to live healthier and more active lifestyles. Regular walks, playtime, and outdoor activities with their furry companions help men stay physically fit and maintain a more balanced routine. Exercise has been proven to boost endorphins, reduce anxiety, and improve sleep patterns, all crucial factors in enhancing the overall quality of life.
Exploring the positive impact of dog ownership on mental health
Dog ownership has long been associated with a range of health benefits, particularly when it comes to improving mental well-being. Men, in particular, can greatly benefit from the presence of a furry friend in their lives. Owning a dog not only provides companionship but also has the potential to reduce stress and anxiety levels.
Studies have shown that spending time with dogs can have a calming effect on individuals, leading to reduced stress levels. Interacting with dogs has been found to increase the production of oxytocin, often referred to as the “love hormone.” Oxytocin is known to play a significant role in reducing stress and promoting feelings of relaxation. Simply petting or spending time with a dog can have a soothing effect on the mind, providing an escape from the pressures of daily life.
Additionally, dogs require regular exercise, which can benefit both physical and mental health. Engaging in physical activity with a dog, such as going for walks or playing fetch, releases endorphins – hormones known for their positive effects on mood. Regular exercise not only helps to reduce stress and anxiety but also improves overall mental well-being.
Moreover, the social support provided by a dog can have a profound impact on mental health, particularly for men who may find it challenging to express their emotions or seek support from others. Dogs are non-judgmental listeners and can be a source of comfort during difficult times. Sharing a bond with a dog creates a sense of companionship, reducing feelings of isolation and boosting self-esteem.
Studies have also shown that dog owners tend to have lower blood pressure and cholesterol levels, further promoting overall health and reducing the risk of cardiovascular diseases. Improved physical health can indirectly contribute to better mental well-being, as a healthy body supports a healthy mind.
The physical benefits of owning a dog
Owning a dog has numerous physical benefits for men that greatly enhance their overall quality of life. From increased exercise levels to improved cardiovascular health, the positive impact of having a furry companion cannot be understated.
Regular exercise is vital for a healthy lifestyle, and owning a dog provides the perfect motivation to stay active. Unlike going to a gym or jogging alone, owning a dog encourages men to engage in daily physical activity. Taking them for walks, playing fetch or even participating in agility training can significantly increase the amount of exercise men get on a regular basis. This increased physical activity not only helps to shed extra pounds but also provides an opportunity for men to stay fit and maintain a healthy body weight.
In addition to the active playtime, the daily routine of caring for a dog also involves regular walks. These walks not only benefit the dog but also benefit men by bringing about cardiovascular improvements. As dogs are energetic and enthusiastic walkers, their owners often find themselves walking longer distances and at a brisker pace than they would on their own. This increased physical exertion helps strengthen the heart muscles, improve blood circulation, and lower the risk of cardiovascular diseases.
Moreover, owning a dog can also have a positive impact on mental health, indirectly contributing to physical well-being. The companionship of a dog brings joy and happiness to men’s lives, reducing stress levels and promoting overall mental well-being. Studies have shown that reduced stress levels play a significant role in maintaining a healthy cardiovascular system. By reducing stress, owning a dog can indirectly contribute to improved cardiovascular health.
It is important to note that the physical benefits of owning a dog are not limited to the cardiovascular system alone. Increased physical activity and exercise have a positive impact on muscle strength, bone density, and overall physical fitness. By incorporating a dog into their lives, men can enjoy a more active lifestyle, leading to these various physical health benefits.
Touching upon the role of dogs in strengthening social connections and combating loneliness
Owning a dog goes beyond providing companionship and loyalty; it also significantly improves the quality of life for men by playing a vital role in strengthening social connections and combating loneliness. In today’s fast-paced and digitally-dominated world, it is not uncommon for men to feel isolated or disconnected. However, the presence of a furry friend can make a world of difference.
Firstly, dogs act as social catalysts, effortlessly breaking down social barriers and facilitating connections among individuals. The simple act of walking a dog in the park can lead to spontaneous conversations with other dog owners and passersby. Dogs have an uncanny ability to draw people together, sparking conversations, and creating opportunities for interaction. These interactions not only provide a sense of belonging but also widen social circles and foster new friendships.
Additionally, owning a dog can combat feelings of loneliness, especially for men living alone or those experiencing solitude due to work or life circumstances. Dogs provide constant companionship and unwavering support, which can easily alleviate feelings of isolation. Men often find solace in the unconditional love and acceptance they receive from their furry friends.
Furthermore, dogs have been known to be natural facilitators of social activities and outings. From trips to the dog park to attending dog-friendly events, owning a dog opens doors to various social engagements. Men can connect over shared interests and bond with other dog owners, creating a sense of community and belonging.
It is worth noting that dogs can also help men build confidence and improve communication skills. Interacting and caring for a pet encourages individuals to develop empathy, patience, and responsibility, qualities that positively impact personal relationships, both with fellow humans and in professional settings.
Addressing the sense of responsibility and purpose that owning a dog instills in men
Owning a dog can be a transformative experience for anyone, including men. Beyond the companionship and unconditional love they offer, dogs have a unique way of instilling a sense of responsibility and purpose in their owners. This is particularly beneficial for men who may be seeking a renewed sense of self and direction in life.
When a man decides to bring a dog into his home, he takes on the role of caregiver and provider. This sense of responsibility goes beyond simply feeding and walking the dog; it encompasses all aspects of the dog’s well-being. From ensuring regular veterinary check-ups to keeping up with grooming and exercise needs, owning a dog requires commitment and dedication. In taking on these responsibilities, men develop a sense of purpose and take pride in being able to care for another living being.
The act of being responsible for a dog also encourages men to develop a routine and structure in their lives. Dogs thrive on routine, and by establishing a consistent schedule for feeding, exercise, and playtime, men are compelled to incorporate these elements into their own lives as well. This newfound structure can promote a better work-life balance, as men prioritize their dog’s needs alongside their own.
Moreover, dogs can be excellent teachers of patience and empathy. Training a dog requires time, effort, and plenty of understanding. Men who take the time to patiently train their dogs develop skills in communication, demonstrating empathy and compassion for their canine companions. This ability to understand and respond to a dog’s needs can translate into improved interpersonal relationships and a heightened sense of emotional intelligence.
Owning a dog also encourages men to lead an active lifestyle. Regular exercise is not only vital for a dog’s health but also for the owner’s. Whether it’s going for long walks, playing fetch in the park, or engaging in more vigorous activities like running or hiking, dogs motivate men to stay active and embrace a healthier lifestyle. This increased physical activity has numerous benefits, including improved cardiovascular health, reduced stress levels, and enhanced overall well-being.
The impact of dogs on men’s social lives
Dogs have long been known as man’s best friend, and their impact on men’s social lives is undeniable. Owning a dog not only provides companionship but also serves as a catalyst for social interactions and conversation starters.
For many men, especially those living alone or without a family, having a dog allows them to easily connect with others in their community. Taking your furry friend for a walk in the park or on the neighborhood streets instantly opens up opportunities for social interaction. Dogs are natural ice-breakers, attracting attention and creating a friendly atmosphere that encourages conversation.
Men walking their dogs often find themselves engaging in conversations with other dog owners, leading to new friendships and connections. These interactions can happen simply by exchanging pleasantries about the dogs or sharing stories about canine companionship. The shared experience of owning and caring for a dog is relatable, giving men common ground to connect with others who share similar interests.
Moreover, owning a dog provides men with a sense of responsibility and purpose. This responsibility often leads to increased participation in community events such as dog shows, pet-friendly social gatherings, or volunteering at animal shelters. These activities not only allow men to engage with like-minded individuals but also contribute to the community and make a positive impact.
Dogs also serve as conversation starters outside the typical dog-related setting. Whether at a café, park, or even at work, men with dogs become approachable, as their four-legged companions often become the topic of conversations. Discussing your dog’s breed, training methods, or even funny anecdotes can initiate conversations with colleagues, acquaintances, or potential new friends.
Furthermore, dogs can be seen as an extension of their owners’ personalities. Men who own dogs are often perceived as caring, responsible, and approachable individuals. This positive perception can attract others and facilitate social interactions, making it easier for men to initiate conversations or be approached by others.
How dogs can act as a source of therapy and emotional support for men with mental health issues
Dogs have proven to be more than just loyal companions to their owners; they can also play a significant role in improving the quality of life for men, particularly those struggling with mental health issues. Many studies have shown that owning a dog can act as a form of therapy and provide emotional support, making a positive impact on men’s overall well-being.
For men battling mental health conditions such as depression, anxiety, or post-traumatic stress disorder (PTSD), the presence of a dog can offer a sense of comfort and solace. Dogs have an innate ability to sense their owners’ emotions, offering unconditional love and companionship during tough times. When feeling overwhelmed or experiencing heightened levels of stress, simply petting or cuddling with a dog can release oxytocin, the “feel-good” hormone responsible for reducing stress and promoting a sense of calmness.
Engaging in physical activities with dogs also boosts mental health. Taking a dog for a walk or playing fetch in the park provides an opportunity for exercise and fresh air, both known to have positive effects on mental well-being. These activities not only help to distract the mind from negative thoughts but also promote a healthy routine and encourage regular exercise – a key component in managing mental health conditions.
Furthermore, dogs alleviate feelings of loneliness and social isolation that can often be overwhelming for men with mental health issues. The companionship offered by a dog is unwavering, and their constant presence can provide a sense of purpose and responsibility. This can be particularly beneficial for men who struggle with forming and maintaining relationships, as a dog’s presence can bridge the gap and offer a meaningful connection.
Additionally, owning a dog can encourage social interaction and foster new relationships. Dog owners often find themselves bonding with fellow dog enthusiasts during walks or at pet-related gatherings. This shared interest acts as a catalyst for forming friendships and participating in a supportive community where individuals can share their experiences and challenges.
Mens Health
Failures in Business: The Unseen Stepping Stones to Success
Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.
TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.
Get Comfortable Being Uncomfortable
The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.
It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.
TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.
Never Rest On Your Laurels
Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).
In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.
This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.
TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.
Embracing The Journey
To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.
The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.
So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.
Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.
Instagram @aaronsingerman
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The post Failures in Business: The Unseen Stepping Stones to Success appeared first on FitnessRX for Men.
——————–
By: Team FitRx
Title: Failures in Business: The Unseen Stepping Stones to Success
Sourced From: www.fitnessrxformen.com/nutrition/tips/failures-in-business-the-unseen-stepping-stones-to-success/
Published Date: Wed, 15 Nov 2023 18:53:06 +0000
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