Your Strength Workouts May be Missing That One Component


4 Ingredients Your Pre-Workout MUST Have |


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But no matter which camp you’re in — serial repeater or frequent changer — your strength-training routines are missing one key element for success: periodization. In fact, a review of 18 studies published in the Journal Sports Medicine reveals that periodized strength-training programs are more effective for boosting strength than non-periodized programs. The Game Changer. Tapping into the right movement can radically change your body. Find that missing ingredient and you’ll build more muscle faster, drop fat quicker, and kick any ass on any field of play.And I’m going to tell you what that missing ingredient is for most weight-trained men.

Workouts that focus on your upper body. Shape up from the waist up with these strength workouts that target your arms, back, chest and shoulders. Another solution is to focus on one lift per workout.

Today you might want to improve your volume on your bench or on your dumbbell biceps curl, but you’ll let the rest of your lifts remain at a similar volume to what you’ve done in previous workouts. Volume for Strength. Training for strength is a little different than training for size.

A Typical HIIT Workout for Strength Trainers A typical HIIT workout has 5-8 exercises performed for 30-60 seconds each, interspersed with 20-30 second rest periods. While bodyweight exercises are all you need to get an awesome interval workout, strength athletes may want to use weights in at least half the exercises in their HIIT workout. Strength Training Tip #1: Don’t confuse strength with conditioning.

Without question, one of the biggest problems made by combat athletes that are trying to get stronger is trying to develop strength and conditioning at the same time – often they even try to do this in the same workout!“Push-ups challenge your core stability and core movement muscles more so than most exercises you might perform in a typical workout routine,” he said. “For example, beyond the common desire to have stronger arms and shoulders, most individuals need to improve their core stabilization muscles because you need optimal core stability before. Stick with your routine — working all the major muscles of your body two or three times a week is ideal. You can choose to do one full-body strength workout two or three times a week, or you may break your strength workout into upperand lower-body components.

In that case, be sure you perform each component two or three times a week. Branched Chain Amino Acids. If you’re a strength athlete or bodybuilder, we can’t think of a single reason not to take BCAAs during your workout. Besides the fact that they taste delicious, sipping on BCAAs between sets may help speed up the recovery and repair processes after a tough workout.

2 days ago · If all you’ve got is a light set of weights, you might find yourself missing that juicy, post-workout muscle ache. If you’re not ready to head back to the gym, here’s how to train.

List of related literature:

But because resistance exercise has been featured in virtually all strength conditioning and bodybuilding programs, I chose to present here only exercise manuals that are uniquely part of the CFT routine.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

It is for this reason that I am including a chapter on strength training in this book.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

That is why it said that these exercises develop ‘functional strength’.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Rikli RE, Jones CJ: Senior fitness test manual, Champaign, IL, 2001, Human Kinetics. de Vreede PL, Samson MM, van Meeteren NLU, et al: Functional-task exercise versus resistance strength exercise to improve daily function in older women: a randomized, controlled trial.

“Geriatric Physical Therapy eBook” by Andrew A. Guccione, Dale Avers, Rita Wong
from Geriatric Physical Therapy eBook
by Andrew A. Guccione, Dale Avers, Rita Wong
Elsevier Health Sciences, 2011

This is where the art and science of developing a strength training program come into play, because the principles of training specificity and progressive overload need to be balanced with individual needs, goals, and abilities.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

In The UltraMind Solution Companion Guide (, I have provided a more comprehensive exercise program including further guidelines for aerobic conditioning, a special energy-boosting type of aerobic exercise called interval training, muscle building or strength training, and a stretching program.

“The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First” by Mark Hyman
from The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First
by Mark Hyman
Scribner, 2008

The sample strength-building workouts in table 2.1 feature twelve core exercises, three for each of the three lifting days of the week.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

Alwyn and I created this book to clear up the confusion about strength training, to sort out the many competing claims about different programs and training ideologies, and to make it simpler and easier to pursue for anyone who wants to pursue it.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

This book is not for those individuals who look for a shortcut approach to strength training (such as one with an exact number of reps per set or one that says this exercise is better than that exercise).

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

As explained in chapter 15, the personal trainer can apply overload by increasing the amount of weight lifted in an exercise, incorporating more workouts in a week, including more (or more difficult) exercises, or adding sets to one or more exercises in a workout.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hi, I’m 43, I’ve had an ablation a year ago. I have no underlying health issues. Chads2vasc score is 0 and I exercise. I still get afib but it’s a lot less than before my ablation (lasting as long as 5 days prior to ablation was about 12 days) I’m still on Propafenone. My question is should I be on an blood thinner and should I consider a repeat procedure? Thank you for your time.

  • I realized i had anterior pelvic tilt after seeing a comment and searched it up. Below is the video’s that helped my fix it. My APT was to the point where if i lifted up my shirt you could immediately see i had APT. It took about a week and a half if not 2 weeks to fix it doing the stretches and exercises from the videos below. I think a big turning point during these two weeks was the 4th video where he tells you to learn how to control you pelvis when lying down flat. This was almost impossible at first as i did not know what to do to move the pelvis as much as tried, especially when standing, but as you practice the exercise in the video over time you get it right, after which you begin to be able to move the pelvis the same way when standing. This helps because throughout the day you now can actually feel where your pelvis should be and where it is and correct it. This was huge for me. All the other stretches and strengthening exercises were also important. Here are the videos:






    So for the stretches, i did the third stretch in step 1 from video 1, and all the stretches in step 3 from video 2. That covers the stretches i did. And then for the exercises i did all three exercises in step 2 from videos 1, the first two exercises from video 4, and the second exercise from video 5 which is the butt squeeze. I did these all daily for those 1 to 2 weeks.

    I realized that what caused my ATP was due to sleeping on my stomach as well as constant sitting at my table. My table has a bridge in front of where one normally puts their legs when sitting. I use to put my feet on this bridge constantly when watching youtube videos and relaxing. By doing this i was moving my pelvis into an anterior pelvic tilt position and after many hours of sitting like this over many days it stuck. Below is a video that mentions how to sit correctly that i also found useful.


    These are all the videos that helped my out.

  • Nice videos, thank you. I am currently trying to fix my APT, raise my foot arches as they are miserably deformed and keeping my upper back stretched everyday as it gets severely tight. I have a 1.5 hour stretch every day and I’m exhausted. Can you please give me any tips? I used to think my fallen arches were my biggest problem but I now realise all the years of pain have come from APT I guess:(
    How long will it take?!

  • If you have hypermobility in the knees is it ok to have a blanket rolled under the knees when having the legs straight on the ground? So that you don’t get legs to look like bananas while tilting!

  • Great vids on APT. One thing with stretching is unless you address trigger points in the muscles the stretching will not be as affective. Release the TP and stretch.

  • I have anterior pelvic tilt as well as several other back issues. I try to follow the advice to pull in the navel slightly while walking to use the abs and to stabilize the low back and it makes my back lock up in pain. I have facet syndrome/osteoarthritis of the facet joints and when I consciously try to correct the APT while walking it makes the pain way worse. I have pars stress fractures in the l4-l5 and l5-s1so maybe it is the fractured areas destabilizing or moving out of their usual groove? If anyone can offer some advice on this I very much appreciate it.

  • I tried two days of these awesome things you do and so well both extremely helpful and wonderful, so thank you guys so much. One was the new but old side left lifts video and this. ❤️ your work!

  • I can see better with your shirt off. LOL. But seriously, corrective exercises are only partially effective if the SOURCE of the problem is not removed. In this case, high heeled shoes or any shoe with even a moderate lift including men’s shoes, big cushy couches that forbade good posture and encourage people to slouch with the pelvis out of alignment, big soft mushy beds that offer the body almost no support and results in pelvic tilt, lumbar pain, etc., and lets not talk about the chairs folks sit in every day all day with no stretching in between or ever!

  • Josh, great to see you here! Hope you’re still working on strength side! Still love your channel it’s helped me a lot especially working on my APT which was exaggerated post pregnancy. Anyway thank you!

  • I constantly remind myself of correcting my posture throughout the day. I flattening my back when I´m lying on my back in bed before I go to sleep. I stretches my hips and lower back and work on my abs. I train hard in the gym 4 times a week so I have no problem getting the strength in. My lower back feels pretty good after a couple of weeks of constant reminder to not “relax” and curve my back. Now I can stand still longer without the lower back starting to ache and tense up. I really have hope for the future to be able to not even have to remind me of the posture, it´s my new natural.:) A big thanks to this channel.

  • What if any flexed back position gives you pain. I.e. if I stand my low back gets tight and creates pain but then if I lay down and round my back the pain goes away. Should I still practice the flexed/anterior position or try and stay neutral or posterior?

  • I listened to this video about 1.5 years ago and quit sugar.It has been a long journey and I am glad that I was successful..Its easy and worth it guys

  • Execution is key. Used to go to the same gym as Taylor Atwood. Every single rep of every single set, from warming up with an open bar was textbook perfect technique.

  • Check your Get your new gmail email created. My head hurts. I love you Remus. I had 5 minutes. It’s the same day. Want your bed back? Take a nap in your bed and tell me about it later.

  • If people don’t this by now where the fuck have they been living, by the year 2040 70% of the US population will have trype2 diabetes they will under go amputations and or go blind, many will die of avoidable cancers and all because sugar is poison to the body, all illness is related to insulin resistance. The food companies know this and don’t give a fuck because there will always be another generation to sell too. Your health is your responsibility nobody else’s is

  • The States have EVERYTHING so processed I suppose since such long distances are sometimes required to transport foods, so BUY LOCAL and eliminate processed foods too, they do it to spiff up the look of the foods too. Sugars, processed meats, GMO’s the States loves to screw with your food. Good luck with a reduced budget in your FDA, EPA and all the other health related oversight for general health and welfare of the people as the corporations are unfettered now! Yowsa!

  • I was so scared you were gonna say banana! I was almost afraid to click on the video, because then I would have to cut bananas from my menu, lol. Good video, though.

  • I wanna share my experience of oil pulling. I had bleeding gums right after I would brush my teeth. But just after 5 days the bleeding has stopped completely.

    Thanks a ton Vivek.. You’re doing a great service to the mankind.

    I’ll come back with more feedback after a while.

  • After working with people who are trying to recover from various addictions for many years, I can tell you now that being addicted to heroine and cocaine is far more devastating and difficult to recover from than refined sugars

  • Bananas will still be bad for you if you eat too many, as will any fruit. Fruits still contain a lot of sugar, in the form of fructose, and even though much of the sugar will be absorbed differently in your body due to the presence of fibre and other nutrients slot of that sugar will still go straight into your bloodstream. Grapes and oranges contain very high levels of sugar and not a lot of fibre.

  • Great video. The PB really surprised me. I’m not really a sweet tooth I barely have the taste for it. My biggest demon is salt/sodium. Do you have any tips on that and still be able to eat real food?

  • you know these are really the Olson twins post transgender surgery haven’t you wondered why you never see them anymore?well here they are, folks, in all their bearded glory…..apparently they had penises made from rolled skin and sewn on I can’t vouch for that, but this is them as males…

  • Last year I saw “That sugar book” by Damon Gameau, in my Dentist’s waiting room. I bought a copy, it’s a great book. They’ve also done a documentary, it really opened my eyes. My favourite, baked beans, are loaded with hidden sugars. Fruit Yogurt, another trap. Great video guys, thank you for reminding me.

  • Cain sugar, while sugar, is like fruit, and tons better than HFCS, which is processed. So stay away from high fructose corn syrup which is used because it’s cheaper.

  • Ugh I’m having a sugar withdrawal. I didn’t intentionally cut out sugar, but I’m increasing my protein bec I’m lifting to lose weight and lately I’ve just been craving anything sweet -_tsk bad sugar, bad, bad clingy sugar.

  • Just keep in mind that the mortality rate among people who avoid eating sugar is 100%. That’s right, every single one of them drops dead, and they die of the same causes as the rest of us who indulge on that delicious white carbohydrate called sugar.

  • It’s not fair how a kid in my class eats tons of chips and drinks soda but is skinny like a fucking stick. He’s 14 and 36KG…. and I’m 13 (girl) and 52KG. I know there are alot of people who have this but WHY AND HOW IT’S NOT FAIR. They’re not fucking human!!! It’s creepy it doesn’t even fit his age… -_-

  • I will go nuts but I’m going to try a no sugar diet or at least limit it to 10 grams a day. 10 grams equals 2 1/2 teaspoons. the shocker is ketchup is loaded with sugar, Jack lalane said if it tastes good it isn’t any good for you.

  • Also intermittent fasting has doubled my weight lose, I don’t start eating till after noon and stop eating around 6.30p.m. Also a ketogenic diet is great for your health and weight lose.

  • And so bananas are OK then (starting picture implied bad)? So much conflicting information about bananas some say bad others good!

  • Everything except water breaks down into sugar. The question is how quickly are you taking in a large quantity? You can drink 2 sodas or you can eat 8 apples.

  • To quote the legend, Jack Lalanne, “If it taste good don’t eat it and if “man” made it don’t eat it.” Side note, love your videos.

  • Pasta sauce has alot of sugar and trans fats. Alright I will try cutting out sugar for a month and see what happens but first I will have my last kitkat today and start fresh tommorow. I am 20 kilos overweight so I will see how much I weigh in 30 days and post it here �� thanks for the motivation to try this.

  • 4 those who got problems with blood rush in the head… try first to do headstand. Headstand is much easier. Meanwhile i can hold it for a lot of mins. So this helps you when practice handstand…

  • Hello Sir, I ve started oil pulling, for how many days we have to do, secondly I m drinking water before oil pulling. Is it correct. Please reply

  • Before following any video about oil pulling just find out if its true or not. I wached a channel of We R Stupid on this topic. Never believe such myths withing searching on sites of ayurveda sites or from doctors.

  • Oil pulling,yoga,vitamin C,D, sunbath for 2 hours saves u frm covid as God Jesus saved all sinners by His death n ressurrection on 3rd day. C ‘Ressurrection’ in Google…………

  • “we r stupid” channel had just got against with him on the oil pulling video he has made. i personally feel this is true fact based channel with clear thoughts

  • A channel we are stupid…. He talks all shit about ur oil pulling and pcod problem and he have even turned his comment section off so we just can’t say anything write over there

  • Actually I read in a book that doing this everyday is overdoing gandusha and it’ll lose the benefits. It is said that it could be done weekly once. I mean, in telegu we have a word called “mitam” means just sufficient not in excess or not low, just the sufficient amount or times. Its said food and medicines are supposed to be in mitam.

  • Holding liquid in mouth for that long everyday surely i would i not end up with wrinkles above lipline like grandpa Simpson? Genuine question..i want to do it but not if it makes it more wrinkly

  • 1) There is no such thing as toxin build up.. the excretion system is there in your body to do just that, removal of wastes and toxins..
    2) where are the links of the studies/documented journals?
    3) so in your language the micro capillaries present in your tongue is enough to pull out toxins from parts of the body like stomach? �� What The heck is that? Tell me how many litres of blood do you think the tongue with its tiny capillaries pull from the body? And no i am not disclaiming your oral health advantages.. coconut oil has antimicrobial activity so its all well documented in NCBI.. but your other worldly bullshit should not be spitted out without proper documentation.. share the links
    4) do you think the what ever liquid you put in your mouth is in direct contact with the capillaries? If that were to be the case than blood would be oozing out from them along with your oil pulling..

    So its time you stop this crap

  • I tried it once with mustard oil… And the experience was totally HORRIBLE… The moment I started to gurgle I felt a deep pushing force in my stomach to vomit and I had stomachache half of the day

  • You’re doing good until an MBBS doesn’t mocks you down… Many of your videos are good, but some are just rediculous, I’m an MBBs and request all you to visit a physician for any ailments… e.g.
    An simple sore throat may lead to kidney failure if not treated in the a week,

  • My Ayurvedic practitioner just recommended this. She recommended sesame oil since coconut oil made me feel nauseous. Thank you for your helpful video! All of your smiles make me smile!:)

  • Honestly speaking, this is just bullshit.. Simply Google myths about detoxification and oil pulling and you will get to know what I wanted to say

  • Empty stomach means after brushing or before brushing, one should do oil pulling..?
    After oil pulling wheather one can
    Shoul clean the mouth using water or not..?
    Please clarify.
    Thank you.

  • Hi Fittuber can I use the same cold pressed cooking oil u recommended in your best cooking oil video for oil pulling because both are of different brands

  • the thing is, many things don’t need even need sugar or as much sugar to taste good. in fact, some things taste worse with so much sugar but american companies LOVE to dump tons of sugar when they make food. I always go to asian bakery stores to get cakes because they don’t put in nearly much sugar and guess what, their cakes taste better!

  • Im a big fan of going 9/9. My last two meets i got both 9/9 with squats en deads atleast a 5-10 kilo’s in the tank bij feel.
    For me the problem is that ive never failed a squat or deadlift in my life. Would you recommend me to look for my limits the next meet, or still go for 9/9? Im still making gains with kilos left in the tank.

  • The other awful thing sugar does is it fuels inflammation. I’m 65 years old, just started Parkour training 2 months ago. Unfortunately, I struggle with a sugar addition and consequently I need to take a day or two off every few days due to inflammation in my knees. Yeah, old age obviously plays a factor, but trust me, the pain from knee fatigue and the pain from knee inflammation are two different things and I can tell the difference. Sugar is a hard habit to kick, and I probably never will kick it completely, but I do know that reducing my sugar intake usually results in me having far more endurance, and less knee pain.

  • Is it just me or your head hurts when you upside down and you have to go back in the position you were in for you head to stop hurting but when your right side up it hurts

  • I was listening to the video without watching and I thought you were calling Kristen a fat potato �� like oh no bruh what is you doin

  • Great advice I just went 4 form 9 horrible I just missed 2nd spot,but a serious lack of composure on my behalf.It was also the first time I had to cut weight and never accounted for that, but hey every day is a school day �� keep up the great content

  • Is the juice actually that bad? Looks like it’s mostly tomato juice and tomato juice tastes pretty fucking good. Also if it that bad would blood pressure salt do the trick? (Idk if that’s a thing in the US but here in Germany you can buy ‘salt’ that’s basically 1:1 sodium to potassium)

  • Honestly you talking about not blowing your load on the platform unless you’re trying to place at a high level meet changed my perspective so much. Being that I have a lot of ground to make up in my weight class, I’d rather play it conservative, and come out of a meet healthy and with fitness at its highest and fatigue at its lowest and get back to building ASAP. Great video B!

  • When do you have your pre-workout meal though? 1hour before? 2hour before? Not really sure when would be a great timing for having it.
    Thx for the great infos anyway

  • if you like frute juce and dont have a juser if you live in a contry that hase aldies theres a oringe juce and its 100% you can tast it its real

  • my secret pre workout is 1 scoop creatine + 1 cup of green tea 1 hour before workout, idk what it its but i go full 100% to the gym, have to say i have ADHD so the tea might help with dopamine levels and so i don’t feel so fatigued maybe

  • I am performing a handstand at front of my friend and what happened to me i can’t even hold hand stand for 5 seconds and that time i have hold a handstand actually for 45 seconds he is counting i dont know hwo but i am not falling ��������
    I am waking on my hands from here and there to balance it but my friend is almost shocked ��
    That’s all the story which is in my heart

  • Hello, I am french peuple and I a bad level in english.
    I would like to know if someone would be kind enough to make a brief summary of this video in English or French so that I can understand the important parts?

  • Even tho I can do full planche, front lever, one arm handstand I had to come to the video that taught me how to do a normal handstand good memories (sorry for bad english im croatian)

  • Yes, excess sugar in your diet is bad, but no more bad than eating anything to excess. These guys don’t really know jack about what they are talking about.  What really matters is the excess! The excess of calories in your diet. Just do an internet search for the “twinkie diet” to see why what really matters is how many calories not sugar, fat, carbs, etc.  Not suggesting you live on twinkies, it’s just an extreme example that brings home how wrong it is to think that particular foods are bad or good.  Simple rules, favor less processed foods, make and eat at home when you can, moderate portions on your plate, if you can’t restrain yourself don’t buy it or buy it in a small portion.  Don’t buy no-fat processed foods, they add sugar to compensate.  Fruit is just fine. Water is better than fruit juice. Eat protein for breakfast. Leave cereal for kids. Artificial sweeteners is not settled science, the results are mixed.

  • Frog is easier because you have a lower center of gravity which means the strength needed to hold yourself in the balanced position is less. It has less to do with “weight distribution”.

  • There are countless excersises excisting and most of them are really really usefull but I think there are 3 main points

    1. Take a camera and record your handstands sometimes. That’s the only way to get it right if the way your body feels is also how it is.
    2. Change exercises sometimes or do variations. For example sometimes kick into the handstand, sometimes start from the knees and “jump” into a tucked handstand. Long story short, don’t do only one way.
    3. Well this one is kind of obvious but the most important: Keep training 😉

    Much fun training your handstands 😉

    Ps: don’t forget to warn up 😉

  • I mean correct me if I’m wrong I’ve heard that being upside down is a bit good for your back but it is extremely harmfull to your vision&the blood pressure and all that
    I know I can learn to hand stand but wont bother if it dont benefit my eyesight

  • Are creatine and Beta Alanine good for a pre-workout? I heard it’s only noticed if you take it chronically, but I’ve read its efect are not “visible” on the short run, let alone immediately.

  • Beta alanine doesn’t really help, it just gives you a weird feeling. It’s proven that it only work for high reps 20+ so it’s irrelevant for most lifters.