Front Vs Back Squats: Which is Best?

As someone who regularly deals with changing up my lifting plan, there are certain lifts that I am delighted to take a break from, one of them being squats. I don’t know how you feel about them but, for me, squats have to be the more exhausting lift that there is. I spend a good majority of my mornings with weights in hand but I never feel more relief than when I complete my squats, they are just too awkward of a movement for me to fully enjoy. What had happened, at the beginning of last year, was that I had decided that knee pain would stop me from doing squats for a little while.

I assumed that the knee pain wasn’t starting from the squats but rather from an old sports injury that was coming back to haunt me. Time got away from me and I was in a place where I had stopped doing squats for far too long and my legs were very weak. Knowing that starting back with my old weight of 250 lbs would probably snap my legs like a twig, I had to lower the weight. Starting out with a measly forty pounds on an EZ bar, I was able to effortlessly move the bar behind my head and start squatting. For the first two weeks, re-training my legs on how to squat wasn’t too bad but when I hit 60 pounds, the same nagging pain reared it’s ugly face again.

The pain started in my shins and was far too powerful for me to push through so I had to change up how I did my squats. I had always been a fan of the back squat, because it used to allow me to hold more weight. As a weightlifter gets older, our priorities change, I was no longer worried about how much I could squat, I just wanted to be able to do a single one. I had to change my style and prepare myself to start doing front squats. If you weren’t aware, a front squat is where you will carry the weight in front of you, with bent arms, as opposed to sending the weight behind your head. I had always viewed the front squat as something that was going to hurt, as it never looked comfortable at all, I was proven wrong almost right away. By doing front squats, the pain in my shins had gone, as I was shifting where the weight was being held. As I finished the 8th rep, it felt like someone else was doing the work, I didn’t know a change in stance could bring about such an amazing improvement. When determining which squat type will be more suitable for you, there is one great way to find out and that would be to try them both.

Don’t overload the bar with weight, use a number that is on the lighter side for what you are used to and get to it. I never would have thought that I would give up my old way of doing squats but my knees gave me no choice, I now look forward to using the front style and hopefully making some great progress. Although I have only talked about two different styles of squats, there are numerous other ones that you can try out. One of the reasons that I continue to lift weights is because of all of the variety of movements that we have.

Can Paleo Help You Become Stronger?

I’m not one to jump into a diet, without knowing quite a bit of information about it. One of dont be stupidthe worst things that you can do, in life, is to fail to prepare. I don’t want to visit the supermarket, buy a bunch of food, and prepare a bunch of meals, only to find out that I don’t like the diet. The paleo diet is no doubt a topic that you have seen and likely find it hard to avoid. After hearing so many success stories and overall good words about people who have done the Paleo diet, I wanted to give you some more details about this way of eating that is taking over the world. To understand why the Paleo diet works, why so many are finding it easy to adjust to, and more, we have to understand how we used to eat. In the old days, I’m talking caveman times here, there wasn’t a grocery store, filled with companies aiming for you to try their food.

Without having any modern kitchen conveniences that we have grown so accustomed to, it’s hard to fathom that food once was far different that the pre-packaged goodies we’ve all grown up with. As there used to be no real way to store food, it was all up to catching what you ate. Although you would certainly have to do more work to get your food in the old days, the meals were free of preservatives and the chemicals needed to store food in the current times. If you watch the news regularly, you’ll know that many are seeing most of the food selection we have now to be that of a dangerous one. Hence, the inspiration for the Paleo diet is to turn back the clock and consume food the way that our ancestors did. You don’t have to go build a fire in your backyard out of sticks to get that close to taking a trip back in time with your food, you will just need to redo your grocery list.

One big positive of the Paleo diet, especially for anyone that works out, is that many meats are not off of the table. Many diets will have you limiting yourself to leaner types of meat like chicken or fish. With Paleo, you have a bit more wiggle room, as meat is considered one of the good foods that makes up their routine. Taking much of the annoying guesswork out of dieting, if the food wasn’t available a long time ago, it’s probably not considered a safe food to have, when undergoing the Paleo transformation. Don’t fret, you might be getting rid of many processed foods but that doesn’t mean that you are left with nothing.

Eggs are welcome on most versions of people Paleo diet courses, great for anyone who loves their breakfast. Growing up, you’ve been told that carbohydrates (in certain forms) are great to eat, as they are a source of energy. While Paleo knows that it is important to consume excess foods, so that you have energy stores, you will need to accustom yourself to cutting out carbohydrates. When lowering the quantity of carbs that you eat, it is better to do this gradually, as opposed to cutting out all carb sources at once. I won’t say that starting the Paleo diet wouldn’t be a big change in your world, it will take getting used to. However, if you can change up some foods you eat, you will be standing right by the hundreds of thousands of people who have accredited Paleo with changing their lives.

The One Situation Where You Don’t Need A Home Gym

Whoa, before you get ready to leave me a hate-filled comment, hear me out. Personally, I wouldn’t trade my own personal home gym for the world. I suppose that I guess I would trade for a better setup than I what I have, but you get the point. I had to talk about the one select group of people that should never consider getting a gym in their home and that would be those who are unmotivated. There is nothing wrong with not having proper motivation, everyone feels this way, from time to time. I don’t tell you to not get a home gym because I want to see you fail, I do it because I want you to have to get out of the house.


Speaking from personal experience, my uncle had a health scare earlier in his life and he wanted to get healthy. I don’t want to say anything bad about my family so I will put this way, my uncle had a habit of not being the most motivated person in the world. To put it another way to describe my relative, he had a problem with being lazy. If someone didn’t come to him, he didn’t feel like moving a muscle to help them out. I suppose that he is somewhat of a hermit, but needless to say, he wanted advice about getting healthier and he came to me. Being the awesome nephew that I am, I decided that he should invest a little bit into a home gym, the guy never wanted to leave his house so I figured, what was the worst thing that could happen?

I quickly found out, as my uncle only collect his nice new home setup gain nothing but dust, as I entered his garage the very next time we got together to exchange presents. I had to get up the courage to ask what happened with his weight loss progress, as he had probably gained fifteen pounds, but I didn’t want to ask in front of the rest of my family. He had told me that it was extremely tough for him to want to get out and start training, since he was in the comfort of his own home. Instantly, I thought back to wondering why I would even recommend that someone who was basically a hermit to think that he would put the work in at home. As I sat with my uncle, I knew that I had to change his plans for what envisioned getting healthy would be, so I asked if he wanted to go into town for a few things.

Once we had gotten to the shopping center I wanted to go to, where I knew there was a gym, I walked in and signed him up with a guest pass. As we approached his home, my uncle didn’t say much but I would come to find out that he loved going out into the world to lift weights, but why? What I have found from dealing with it myself is that sometimes introverted people should leave their homes, even if it is only to train. Once you have spent the time and gas money to getting to your gym’s parking lot, it is much tougher to cancel the workout than it would be at home. After helping out my uncle, I had realized that if someone is always at home and never leaves, for the bettering of their way of life, consider getting them into a gym, it could save their lives, in more ways than one.

London Company Bringing New Workout Wear

Known for its devoted following in England, there is a company named Sweaty Betty that wants to take their clothes over to America. Finally, women will have attire catered to them, something that I feel has been missing from store shelves. When trying to find good shirts to wear to the gym, it can be tricky, with all of the bad designs out there. Even worse, some of the messages on these shirts aren’t even safe to wear outside of my house, let alone the gym. I’m not a woman, myself but I can see why many of them would be beaming with happiness about the Sweaty Betty brand moving closer to where they live. Don’t assume that you will just be seeing only shirts in their huge catalog, they have a ton of different areas of merchandise for the gym going lady, including: pants, bags, and much more.

As Sweaty Betty knows, not all women will only choose to do one kind of exercise, so they have made it a breeze to cover all kinds of various sports, like: swimming, skiing, or simply sweating out on a nice tropical beach. No matter what attire you are in the market for, if you are a woman who is proud of her fitness accomplishments (as well you should be) and want to wear it on your sleeve, check out Sweaty Betty. If you do find that you are looking at their vast array of shirts, you won’t see many tacky designs on them. Us, as men, will often care less about what is on our shirt or matching colors. For the woman who wants to make a fashion statement and she is sweating away on the treadmill, you are in luck. The shirts displayed on the Sweaty Betty website are of superior quality, look very comfy, and most have no logo or designs on them. If you’ve seen other selections of what women are offered, regarding workout wear, most stuff comes across as either too preachy or egotistical. Some of the most dedicated gym goers don’t need a catchy slogan or a funny saying to make them feel valued, they do that by pushing themselves to the bone. Trying to find a balance between clothing that is too loud or too plain is a battle that women fight every other day. What Sweaty Betty aims to do is offer affordable work out wear for every woman. With an English style that is sure to make you the envy of your group of girls, look for Sweaty Betty attire to be available at a store near you soon.

Currently, you’ll need to head over to California to see my favorite retail location of theirs, if you are in the area, I advise that you check it out. All of the awesome work out gear that I find on the Sweaty Betty website, makes me wish that they will make a line of attire dedicated to men one day. If you would like to, you can check out the website of Sweaty Betty by clicking here. After all, what good is me telling you all about this awesome company, without giving you a chance to see their website for yourself? While you are at their website, note the sections separating the clothing styles, very cool way to do that.

The STYR Water Bottle Could Change the World

At the very least, STYR has created a water container that will alter how you view your consumption of fluids. We’ve heard that the future is always just the corner and this is so true, when you begin to understand the concept behind this amazing new technology. Any notions that you’ve heard previously, regarding how much fluids you need to consume has likely already been changed to meet a new standard. The bottom line is this: it is nearly impossible to keep track of all of the varying information around the right amount of water to drink. To make matters even more time-consuming, how would you actually be able to keep track of how much water you have.

I know from experience that I am a master of leaving half drank water bottles around, wherever I may go. I try my hardest not to be a wasteful person but I do admit that even I get caught up in wasting my beverages, at times. What the STYR company has set out to do would be to end all of the annoying guesswork that comes with trying to walk the lines of staying properly hydrated. To further understand how a bottle is able to track something like only a computer device would be able to do, we need to look closer at the science behind this product. To accurately measure how much water is left in the container, which goes into determining how much liquid you still need to consume for the day, is a set of sound waves that measure water depth.

If you have ever read about how whales are able to communicate with each other and their surroundings, using only sound waves, you are likely to more easily understand the subtleties behind using these waves. Here is where the detection technology behind the STYR becomes so life changing, it adjusts the amount of water you need on the fly, not just with a standard amount for every day. After all, if you only needed the exact same amount of water every day, it would be easier, as the amount would never change. I know, all too well, that it is rare when any two days of my life are quite the same, as far as how much I will be exerting myself. Throughout the course of a typical day, errands will need to be ran, trips will need to be made, and there will always be stress around the corner. When you take into consideration, the vast amounts of change that we can face, in an average day, we need the STYR water bottle to adjust our water goals. Using this sound-based technology, you can handle any task that gets thrown your way, all while knowing that you will be refreshed! With using this water bottle, you can also choose to get a scale that will help to track your results. I like to think of the STYR water bottle as a tool used to guide my water consumption while the scale reveals the fruits of my labor, so to speak. You should know that, while using either of these new tracking pieces of technology, that there are supplements by STYR that you can use while you start your progression. I have not been able to try the STYR supplements just yet, so I can’t give any advice, as far as which flavors are the best.

Why Bad Recovery is Hurting Your Progress

When taking into account the amount of time that we spend working on ourselves, it’s easy to get discouraged. Day in and day out we perform her exercises to the best of our ability, for some they don’t often see the fruits of their labor. Understanding the frustration, I wanted to take a closer look into the crucial window of time that happens after you work out, what to do and said window, and how to make sure that you are making the most out of every recovery session.

If you aren’t aware, when you exercise you were actually breaking down your muscles and not building them up like someone have you believe. When it is time to call a workout quits and you feel that you need to recover, your muscles are actually all ripped up any time to heal and regrow. Many will simply make a meal that is thrown together, eat it and think that they are post workout nutrition experts, which isn’t true.

You have to go beyond just what you eat after a workout to truly understand creating a set of rules that will make every post workout window and effective one. When I would be forced to work out in the hot Texas heat, during the summer, one method I found for being able to fully recover was weird but work very effectively. Being that I was just about to sweat out every single drop of this liquid in my body, the southern he was getting the best of me.

What I would do to combat just how overheated I would feel after working out was to start with cold showers. Showering under cold water is great for calling you off after an intense workout session but be warned it isn’t for the faint of heart. Jumping into a cold shower is not the safest thing that you can do and it will really give your body quite the jolt, I don’t recommend that you should necessarily start jumping through hoops to try and take an icy cold shower.

If you do you visit the store, there are certain products that you can use to help alleviate your pain. One, in particular is a cream that is known to go from cold temperatures the hot temperatures. Only trying this product before, due to the result of a dare between a couple of my idiot friends, taking this product up and getting to use it for what it was originally intended for is awesome. Sometimes, you can’t just shut off that critical window of time when the weights of all been put up. Fitness isn’t a quick way to get anything accomplished, we all know that it is a process. As is another process, recovery time is something that should be truly valued and not wasted. Remember, that although we do put our bodies to strange heights, all for looking stronger, we are still inside something that is sensitive. If you never give yourself time to recover and grow, you will be stronger but you won’t look much bigger.


If you stop and think about it, those who do not take the time to heal are walking around (and overtraining) muscles that already ripped to shreds, how dumb is that? Disregard what your tough guy friends tell you, those idiots will learn that their way of lifting everyday for the same groups will end up having them sore for a long time.

Taking Push-Ups to New Heights

For many ages, the push-up has been seen as a fundamental way to build strength. Being that it is an exercise that almost anyone can perform, and any location, at any time, it stands to reason that push-ups have long been a king of that home exercises. The argument on how effective push-ups alone will be at building muscle is always up for debate. What is not up for debate would be the different styles of push-ups you can do, in order to attain more strength.

One kind of variation of push-up that has been heard in many locker rooms is the one-handed push-up. I have to admit, I’ve never been very good at doing push-ups with only one hand, I see it more as a way to brag and not a functional way to build strength. Remember, even though you may look good doing one arm push-ups, you’re really only building strength on one side of your body, which can set you up for a lot of strength imbalances later on. To make things even harder, there is also a push-up that is done by using only one finger.

This I would have to chalk up to stupidity, why would anyone want to put all of their weight and have it supported by one finger? I like to keep my fingers in working order and not snapped in half, so you’ll have to excuse me if I opt out of one finger push-ups. Concentrating more on actual push-ups that can be applied in order to give you more strength we will have to look at the clapping push up. This could sound like a kind of dance but don’t worry won’t be needing to cut a rug anytime soon, the clapping push-up is used when you do a normal push up but clap midair, in between push-ups.

It may sound silly and it may draw some funny looks but clapping push-ups are great for building explosive strength. Having strength that is explosive is key for being able to push heavy amounts of weight that normally would have your arms shaking and struggling. By activating fast twitch muscles, through the use of clapping push-ups, this is strength that can be applied to almost any kind of strength training you may use.

The next kind of push-ups that you can do to help you break away from the traditional stances that we’ve all grown accustomed to would be doing push-ups on platforms. For this kind of exercise, you’ll need to have two good size platforms, both being raised. By doing push-ups on an elevated surface, hence the platforms, it allows your body to do push-ups at a different angle which utilizes new muscle fibers that aren’t always being used. Remember, we want to recruit as many muscle fibers and groups as possible, so that we can have a better likelihood of growing.

You can’t say that you will ever run out of options for doing push ups. On the contrary, there are so many different variations that this old school exercise should be attempted. No, you won’t be getting the same feeling from a push up that you will get from curling but what would it hurt to spend five extra minutes on a twist in your regimen. After all, they always say that changing up a boring exercise routine does wonders for breathing new life into how you look!

Indications You’re Getting an Overabundance of Protein

You have to know by now that protein is crucial to having a good physique. It is absolutely possible to end up getting more protein than is good for you. Although your body requires that you get protein, from whichever source is possible for you. Most will never have to be concerned with getting too much of this meat derivative, simply because normal appetites couldn’t cause that much of a need for protein. When you are exercising, your body will ramp up how hungry it is. You could be thinking that it even the thought of consuming food during a workout sounds disgusting. The magic truly begins once you are finished working out, you have now been sending your body into fat burning mode. When your body has a reaction to exercise, it can really start playing games on your stomach.

No matter what time of day I go and lift, I am always ready for a big meal within about an hour, it never fails. If you ever heard of something called comfort food, you understand that this kind of food just makes you feel good. I used to think that food making you happy was a big myth, until I stuck with a diet that deprived me of those very same comforting foods! Most of the foods that we like to eat are naturally going to be tasty, while not being great for our diet.

It takes only a little science to understand that when we consume junk food, our brainfood for thought releases a chemical that is known to help promote happiness. When sticking to food sources that are high in protein and lower on the sweet side, we stop releasing as much of that happiness chemical. If you are midway through your cutting diet, loading your plate with salads and lean meat, the lack of serotonin is responsible for why you might have been a little bit on edge lately! Now, to take things to a bit more of a gross level, eating a bunch of protein doesn’t just play games with your stomach, it can also make your breath disgusting. No, you won’t be having everyone hide from you at lunch because of the way the food you eat smells, it actually changes your breath!

With the holiday season just around the corner, remember what I’ve told you when it comes times to load up that second plate of food. Next time you think about loading up on extra turkey, be sure to throw some stuffing in there (good carbohydrates) to give your holiday plate more balance. Provided that you staying within dietary guidelines, the amount of protein that you eat shouldn’t be any cause for alarm. It is only when we are talking about bodybuilders, whose look depends on high quantities of strictly meat.

As our bodies must use extra energy to process the byproducts of too much meat, it can cause sharp pains to develop. Should you be under the impression that you making your kidneys do more than what they should, this is a big red flag to take it easy on the meat that you eat. Hunger will, of course, follow any strenuous weightlifting, it is your duty to make sure that when that hunger calls, you will be ready to make smarter food choices. You don’t have to turn into a vegetarian or drastically cut back on the meat that you consume, just be sure to remember how important restraint truly is.

Mass Building Breakfast like a Bodybuilder

I have just learned about an awesome timesaver for all of you that don’t have time during the week to cook breakfast every morning. I just found out about this from a friend who thought that it was a hoax, so he tried it for himself and it worked! You’ll need eggs for this, as well as English muffins, cheese and bacon are completely optional but encouraged. Anyways, all you need to do is place the bottom part of the muffin into a baking dish, repeat for as many muffins as you have. I suggest that you at least have enough ingredients to prepare seven of these sandwiches, leaving you with a nice healthier breakfast every day of the week. You will also need to have a muffin dish with the little compartments handy to cook your sandwiches.

Starting out, line each muffin dish with the bottom part of the sandwich, a cracked egg, cheese and a piece of uncooked bacon. Word to the wise, this will look nasty but that is how it should appear, go ahead and place it all together anyway. After you end the quick preparation, go ahead and place the top of the muffin on each compartment and you are good to go. Set the oven for 350 degrees and put those bad boys in there for about twenty to thirty minutes. Once they are done, you’ll need to get them into a freezer, as soon as possible. What makes these sandwiches awesome is that now you’ll just need to put them in the microwave for a minute or two and you’ve got a homemade breakfast to enjoy on the go. For those who are more concerned with carbs and could find themselves in the middle of a diet, I’ve got you covered because that’s just how cool I am. If you still want to eat your eggs but can’t have bread or cheese, I’ll explain a really cool way to hard boil eggs in massive quantities. For anyone reading this website that thinks they can never have a way to get enough protein or calories everyday, prepare to have your mind blown. Did you know that just by placing eggs in a muffin dish and cooking them for 350 and thirty minutes that you have hard boiled eggs? I promise you that this actually works because I have tested it and was stunned, I find that I now cook the eggs every week, what an easy time saver. Combine your newly incorporated eggs with some weight training and you’ll be sure to start growing massively!

Sun Damage Potential Increases with Certain Steroids

If you are hiding yourself from the harmful rays, brought on by our sun, you are really doing yourself a service. I don’t want to be as pale as I often am, leaving me with no choice but to hop in a sunbed, doing anything to avoid the natural sun. The steroid that will mainly be associated with harm in the sun would be one used for skin irritation. I would still be on the safe side if you’re on any other kind of steroid treatment while getting more sun than you need. What many bodybuilders will choose to do is use sunless products to get that darker appearance. Perhaps, the sunless choice is due to less interaction potential with steroids.

Remember, seeing someone who is tanned doesn’t mean that they aren’t on gear, it just means they may have a sneaky way to hide it. Predisone is the most likely culprit of adverse reactions, that doesnt mean it won’t be the only one. We are made up of various possibilities to undergo many different outcomes that aren’t desitable. What occurs when getting too much exposure to the sun will, of course, be a sunburn. What isn’t as well known would be the severity of the burn.

Combining a steroid with prolonged sun exposure can give you a burning feeling that can range from slightly bothersome to full blown agony. Increased sensitivity to sunlight can happen. Even indfoor tanners can be afflicted by this condition. Of course, I would advise you, if you are currently on some form of steroid to be safe and stay out of the sun. Now, I know that following advice isn’t the easiest, when it doesn’t agree with the life you choose to life. Staying out of those harmful rays is not only going to protect you from overly sensitive skin, it will keep you out of harm’s way. I’ve had to used steroids that were made for skin issues. I remember only applying a small dime size amount to the skin on my face daily.

One fateful day, I had forgotten about my daily application of the cortizone and went straight to the beach. I had fallen asleep, after a hard session of some beach volleyball with friends. I had lived close to the beach, after they decided to pack it up and go home, I was only getting started with my day. I had been very self conscious about my new skin problem, so I never told anyone that I was using a kind of steroid, in order to repair the red skin I had, big mistake. Maybe if I had confided in someone about my problem, they could have told me how dumb of an idea it was to sit out in the sun with the ointment on my face. I woke up from my worn out nap and right away I knew that my skin felt hot, not in a got some sun way but rather a oh no something is terribly wrong way. I ended up in extreme pain for just a small affected area, a visit to urgent care and an antibiotic later and I was as good as new. When I had initially told the staff about why I was seeking treatment, they were all too quick to tell me about the dangers of using a steroid and then following up with a light afternoon of tanning.