Body Transformation / Bodybuilding Training

Thumbless Pressing – For Wrist, Elbow, and Shoulder Injury Prevention

Thumbless Pressing For Wrist, Elbow, and Shoulder Injury Prevention Written by Joachim Bartoll, November 20, 2015Classic Muscle Newsletter, January 2016 (issue #16) How do you grip the barbell when doing the bench press and the shoulder press?There are two different approaches; the regular grip with the thumb “wrapped” around the bar, and the thumbless grip (aka “false grip” or “open grip”), where you place your thumb beneath the bar and together with your fingers.There …

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High Protein Diets and Body Composition

High Protein Diets and Body Composition Does an increase in protein lead to fat gain? By Joachim Bartoll, August 2015, for Classic Muscle Newsletter, issue 12 High protein diets have been popular for many years within the fitness and bodybuilding community. One of the reasons are quite obvious: the majority of competing athletes use anabolic steroids, which increases protein synthesis around the clock and let the body use more protein for cell repair and …

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Athletes and Vitamin D3 deficiency

Athletes and Vitamin D3 deficiency By Joachim Bartoll, August 2015, for Classic Muscle Newsletter, issue 12 As some of you may know, I developed a vitamin D3 and vitamin K2 combined supplement for Body Science (MM Sports) back in 2012/2013. I came up with this formula because a high intake of vitamin D3 will increase the concentration of calcium in your blood stream. This happens because your body will up-regulate the synthesis and repair …

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Supplements we use. Part 2: supplements for different situations

Supplements we use The most common and popular supplements when working with clients Part 2: supplements for different situations By Joachim Bartoll, July 2015, for Classic Muscle Newsletter, issue 11 In the first part, we covered the most important supplements for anyone interested in supporting their health and training efforts. These included a whey-based protein powder, omega-3 fatty acids, vitamin D3 (with vitamin K2 MK4), magnesium, and zinc for men. In this part, we’ll …

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Testosterone, Part 2: benefits of testosterone and crushing some myths

Testosterone Part 2: benefits of testosterone and crushing some myths By Joachim Bartoll, June 2015, for Classic Muscle Newsletter, issue 11 In the first part we looked at our production of testosterone and the three forms of circulating testosterone within our bodies.When people speak of testosterone, most of us picture its masculine effects, such as larger muscles, more body hair and a deeper voice. However, that is only a small part of what testosterone …

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Supplements we use – Part 1: my top tier supplements

Supplements we use The most common and popular supplements when working with clients Part 1: my top tier supplements By Joachim Bartoll, June 2015, for Classic Muscle Newsletter, issue 10 What is the first and most frequent question you get asked as a trainer, whether it’s from a new client, a guy or a gal at your expo booth, or someone walking up to you at the gym? How to squat properly? Yeah, you’d …

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Testosterone Part 1: What it is and how it is made

Testosterone Part 1: What it is and how it is made By Joachim Bartoll, May/June 2015, for Classic Muscle Newsletter, issue 10 Testosterone is a 19-carbon steroid hormone belonging to the androgen group. It’s made from cholesterol (like all sex hormones) and its immediate precursor is DHEA. On average, a healthy man’s body will produce about 7 mg of testosterone a day, but not all of that Testosterone can be used by our bodies. …

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Simple ways to make the chest dip awesome

In Sweden, we have a discipline called Athletic Fitness, dating back to 1994. You compete in a physique-round followed by a strength-round and finally an endurance-round. In the strength-round you have to do as many repetitions you can in the pull-up and the dip.In the dip, you need to go deep as a frikkin’ clown, with shoulders way below 90 degrees with your biceps touching you forearms. Idiotic, yes.Now, in training, this is never …

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An easy way to structure Metabolic Conditioning Work

In 9 out of 10 times, your strength training workout should be programmed for increasing your strength and/or muscle mass, even when you’re on a diet. Lifting heavy with building muscle in mind is what built your physique and it is what will keep your muscle mass from withering away during a diet. With that said, there are ways to still be lifting weights and simultaneously burn a ton of fat. Doing some metabolic …

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Periodization Made Easy

Periodization simply means that you divide the year into different phases. These phases are then planned in a way that you reach your peak performance at a specific time – such as the start of a season, a competition or a physical test. In the majority of cases we talk about five levels of planning, although there can be a sixth one (the Olympic cycle). The levels are: The Yearly CycleAll levels of planning …

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