Exercise Archives - Athlete.io - Formerly DangerouslyHardcore.com

Out of Balance: How to Think About Dieting

April 7, 2013 By DH Kiefer 10 Comments

Last weekend, I sat on a rather interesting discussion panel at the Paleo F(x) conference in Austin, TX. As I listened to otherwise rational people, who were making otherwise sound recommendations, emphatically claiming that a “balanced diet” for health required 30 percent carbohydrates—mostly from … [Read more...]

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The X-Frame Protocols: Shoulders

March 26, 2013 By Monte Spicer 10 Comments

By Monte Spicer To find out more about Monte Spicer’s X-Frame series, read the introductory article here. To build your X-Frame physique, we have to take advantage of angles. When you train any body part, the goal is to hit it from every conceivable angle. Doing things this way accomplishes two … [Read more...]

Filed Under: Featured, Training Tagged With: Barbell, build shoulders, delt, deltoids, Dumbbells, Exercise, INCLINE BENCH, monte spicer, Olympic lifting, overhead press, Physique, pyramid-style, REAR DELT RAISE, reps, rotator cuff, Sculpted Shoulders, SEATED BARBELL MILITARY, sets, Shoulder Exercises, shoulder press, Shoulder Workouts, Shoulders, SIDE LATERALS, smith machine, SMITH MACHINE PRESS, stimulate muscle growth, training partner, Weights, Workout, X-Frame

The X-Frame Protocols: An Introduction to Excellence

March 20, 2013 By Monte Spicer 8 Comments

By Monte Spicer Clear your mind. Now, picture the letter X—an X with the caps lock on, and not the lowercase version. Look at the structure of the X. Examine its design. It’s wide on top, narrow in the middle, and wide again at the bottom. … [Read more...]

Filed Under: Featured, Training Tagged With: Back Muscles, Barbells, Bench, Bench Press, Biceps, bodybuilding, crossfit, CrossFit Training, Curls, Deadlift, Dumbbells, Exercise, Framework, Gym, Justin Fargas, Kelli White, legs, Lower Body, Medals, Mirror, monte spicer, Muscles, NFL, NFL Combine, Pectoral Development, Physique, Pull-ups, Squat, Strength Athlete, Strength without Balance, Symmetry, Upper Body, World Championships, X-Frame, X-Frame Body

From Bookworm to Bikini: Week Four

March 11, 2013 By Caroline Gick 10 Comments

By Caroline Gick Last week I presented a general overview of the type of Shockwave Protocol training I do, showing you what my weekly training split looks like. This week, I want to get into some specifics when it comes to my actual training days. I’ve always felt as though workout diaries and … [Read more...]

Filed Under: Featured Tagged With: 1-Arm Leaning Side Lateral, Aesthetics, Band Stretch, Barbbell Curls, Biceps, Bodyweight Skull Crushers, Caroline Gick, Contest Prep, Deadlifts, Dips, Dumbbell Sumo Deadlift, Exercise, Farmer Walks, Figure Competitor, From Bookworm to Bikini, Green Band, Hips, Inner Quad Emphasis, Isolated Upright Dumbbell Row, Leg Day, Leg Presses, Legged Deadlift, Lower Back, Lower Body, Muscular Development, Outer Quad Emphasis, Power Cleans, Prone Leg Curls, Pull-ups, Push Press, Seated Hammer Curls, Shockwave Protocol, Shoulders, Standing Concentration Curls, Strength, stretching, Tabata Squats, training partner, Triceps, Upper Body, Vertical Leg Hop, Weekly Plan, Wide Stance Squat, Workout Diary