Workout Archives - Athlete.io - Formerly DangerouslyHardcore.com

The X-Frame Protocols: Ice Cube Abs

April 3, 2013 By Monte Spicer 22 Comments

By Monte Spicer When your ab training goes wrong, or you’re not getting any results, it’s not because you’re doing the wrong exercises. It’s not about volume, intensity, or rest periods, either. The reason your abs aren’t coming in the way they should—other than your shitty diet, of course—has … [Read more...]

Filed Under: Featured, Training Tagged With: 6 pack, ab workout, ab workouts, abdominal, abs, bodybuilding, crunches, Deadlift, Deadlifting, Exercises to Help Build a Sexy Midsection, Love Handles, lower abs, Muscle, Muscle Stimulation, Obliques, sit ups, six pack abs, squats, upper abs, Workout

Book Excerpt: Carb Back-Loading

April 2, 2013 By DH Kiefer 11 Comments

Don’t Let Training Derail You Although this is a book about targeted performance nutrition, the outlined plan relies heavily upon training for its efficacy. I need, therefore, to discuss training—and what qualifies as acceptable. When it comes to Carb Back-Loading, not all training is created … [Read more...]

Filed Under: Featured Tagged With: Build Muscle, carb back-loading, carb backloading, crossfit, diet, eccentric training, endurance training, Fat Loss, Glucose, Hypertrophy, Insulin, marathon, Muscle Gain, Muscle Growth, Muscles, Nutrition, performance, post training, Post-Workout, reps. weight loss, Resistance Training, Shockwave Protocol, Strength Training, Tglut, tGLUT translocation, training, translocate tGLUT, weight training, Workout

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

How To Fix the Thanksgiving Damage: HIIT Training For Rapid Fat Loss and Muscle Gain

November 23, 2012 By DH Kiefer 7 Comments

When you're trying to fix the damage from your Thanksgiving feast, HIIT workouts combined with resistance training is your solution, but there are differences between men and women in this regard. In this video, Kiefer explains how to get back on track after Thanksgiving, using HIIT Training, Carb … [Read more...]

Filed Under: Video Tagged With: Burning Carbohydrates, Burning Glycogen, carb back-loading, carb nite, Cranberry Sauce, Curling, Excess Muscle Damage, Forcing Muscles to Use Glycogen, Glycogen Reserves, Glycolytic State, High Intensity Interval Training, Higher Reps, HIIT Session, HIIT Training, HIIT Workout, Hitting the Weights, Ketogenic, Low Intensity, Mashed Potatoes, Men vs Women, Resistance Training, Sprint, Sweet Potatoes, Thanksgiving, Workout

Exercise Technique: Exploiting the Half Rep for Strength and Hypertrophy

November 5, 2012 By DH Kiefer 4 Comments

You know those guys you see in the gym (including plenty of CrossFit folks) doing half reps? This happens all the time on the bench press and with bicep curls, and we've all witnessed it. You know you want to tell them this is a major training mistake, but you're not exactly sure what to say. Well, … [Read more...]

Filed Under: Video Tagged With: Bench Press, Bicep Curls, crossfit, Crossfit powerlifting, Exercise Technique, Half Rep, Half Repetition, Hypertrophy, Improper Half Reps, Muscle Stretch, Pause Press, Power Production, Powerlifters goals, Push Press Vs Bench Press, Repetition, Shockwave Protocol, Stretch Shortening Cycle, train for strength, training, Useful, Workout, Workout tip