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Blog - Recipes, workout tips, and more!

Light Weight, Heavy Volume For Leg Gains?

Kyle Grosshanten

You don't always need to go heavy on your seek for bigger, more defined legs. Sometimes volume and time under tension are just what they need to break through the plaetue holding you back. Try this Leg workout on your next leg day and I promise you'll see what I am talking about.

Dumbell Squat 5x20 (Last 3 sets are a drop set with no weight, focus on pushing out on heels to engage quads the whole time)

Leg Press 5x20 (shift to heels at top of movement to engage quads) Superset w/ Hack squat 5x10 (3 seconds down, 1 second up)

Leg extension 5x15 (Focus on getting the back of your knees off the pad)

Walking Lunges 3x30 (Big step and stretch in hamstring)

 

How I treated my shoulder injury

Kyle Grosshanten

Shoulder injuries are very common among fitness enthusiasts and weight lifters. Stupidly enough, my injury didn't occur anywhere near a gym. It involved a bar fight where people were messing with my little brother. I dislocated my shoulder forward, tearing tissue in the front and rear of the rotator cuff. This was devastating for me because I knew it would never be the same agian. For most people, they don't have such extreme shoulder injuries, most are just a nagging pain that doesn't seem to go away.This is usually caused by the scapula not moving properly due to injury, bad posture, knots in your back and or poor training technique. Here are the 8 things that I did and do personally to rehab my shoulder, and keep away from new or reoccurring injury. 

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My Morning Routine, And Why!

Kyle Grosshanten

Over the years I have learned the importance of the morning routine. It sets you up for the whole day. I have also learned that most people have horrible morning routines and it is holding them back from reaching their fit goals. So here is what I do everyday without fail, and why.

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Why I do cupping therapy once a week

Kyle Grosshanten

 Cupping therapy is an ancient form of alternative medicine in which you put special cups on your skin for a few minutes to create suction. People get it for many purposes, including to help with pain, inflammation, blood flow, relaxation and well-being, and as a type of deep-tissue massage.

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Test Booster Benefits / Side Effects

Kyle Grosshanten

When it comes to increasing testosterone levels naturally, nothing on the market today is more popular than the use of tribulus terrestris.

Even with its popularity, there are tribulus terrestris side effects, both bad and good, to be aware before taking this natural testosterone booster...

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What Do BCAAs Actually Do?

Kyle Grosshanten

What do BCAAs actually do?

Today I want to talk about the correlation between a branched-chain amino acid (BCAA) supplementation and hormones. Do BCAAs create an anabolic environment?

Training causes big-time stress in the form of continuous damage to muscle tissue. The body reacts to this by increasing its production of the muscle-destroying hormone cortisol and reducing its production of testosterone. So could you do something about this by providing the muscles with the amino acids they need most?  As it turns out, research suggests that BCAAs not only stimulate muscle growth but also create an anabolic hormonal environment in the body. 

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