Training

More in Training

Team Wolfpack from CrossFit Oslo competed at a Strength in Depth event this past weekend.

The team consisting of Louise Cederblad. Linnea Löfstrand, Lars Gylseth and Håkon Leknes were all representing Better Bodies during the competition.

The team finished 13th of 20, which is considered very good as the competition consisted of world elite athletes, among these the winners CrossFit Mayhem with Rich Froning on the Team.

Strength in Depth (SiD) is an event company that delivers world-class CrossFit competitions for all abilities. SiD was founded in 2013, born out of a vision of uniting the whole box. Incorporating male, female and master athletes in one collective team. Since 2013 SiD has expanded to 4 events annually.

At SiD HQ, we believe there is something special about taking your tribe/box on tour and connecting with other communities. Making unforgettable memories and coming together through one common passion - CrossFit!

Better Bodies Represented at Strength in Depth Event

 This is the most common mindset when it comes to answering the question of how to grow any muscle group. For the most part lifting heavy is the way to grow however it does not out-weigh the importance of proper engagement and more or less "feeling" the muscle working properly.

"Humble yourself. lighten the weight and really give it your all."

 This is Chase's method and once a proper mind muscle connection is made the weight can be added and you can "lift heavy".

These are some of Chase's staple lifts and some of his favorite techniques for warming up, flexibility and training both quadriceps and hamstrings.

Quads and Hams – Complete Leg Development with Chase Bergner

"The first thing that men and women notice on a physique typically is shoulders."

Chris Miller competed in Men's Physique at the amateur Olympia last September and is now debating crossing over into the Classic Physique division. Regardless of division the v-taper complete with full round deltoid development is a pre-requisite to hitting the stage.

Here, we link up with Chris back in Texas at the Better Bodies North American headquarters and get a brief recap of his experience at the amateur Olympia and thus his thoughts around switching to competing in Classic Physique.

His main take aways' with his shoulder training are to have:

Check out his shoulder training here and let us know what you want to see next. Stay tuned to betterbodies.com for constant updates.

Classic Physique Shoulder Training With Chris Miller

Nathalia Melo takes a torch to her glute training at destination Dallas with a FIRE 45 minute glute training session filled with varying rep ranges, tempos, exercises and time under tension schemes.

She incorporates the Better Bodies glute force bands "in 90% of her exercises" here which offers a huge benefit of further engaging her glutes and varying degrees of tension when combined the Better Bodies medium tension resistance band with her deadlifts outside.

"There are many ways to progressively overload your training other than adding more weight all the time."

Check out how she incorporates the bands here and check out her supersets, exercises and plyometric combos.

Resistance band workout with Nathalia Melo

Great ab workout routine and tips from Better Bodies fitness ambassador Amy Jolly.

Ab circuit with our fitness ambassador Amy Jolly

We are in Stockholm Sweden at Gymmet with Anna Staalnacke and Caroline Aspenskog. They take us through some of their favorite plyometric movements and explain the the how-to's and benefits of HIIT training.

Full Body HIIT Training with Anna Staalnacke and Caroline Aspenskog

We are at Gymmet Stockholm again with Helene Ahlson and Anna Stålnacke for some X frame high volume back training.

Helene Ahlson and Anna Staalnacke Back Training

Helene Ahlson and Brittney Lanae train arms at …destination DALLAS TEXAS.

Fire and Ice - Helene Ahlson and Brittany Lanae Train Bi's and Tri's

Counter intuitive, out of the norm and definitely out of your comfort zone. That is how IFBB Pro Chris Griffin describes his approach to training and how he has to adapt to keep his body changing. We are at destination here as Chris gives us some insight on how he has come to train so fast and how he performs his techniques such as ascending and descending pyramids and drop-sets.

TAPERED – High Volume + Fast Pace CHEST & BACK

This is a sure fire curve ball to your chest training. Stephen Mass takes us through 3 supersets of presses paired with flys. Through these exercises he he targets every possible area of the chest - one of the main components to a great tapered build. Check out his cues and advice on how to execute these exercises and try it out for yourself. Stay tuned to the end for a great add-on to your chest training and vital for the look we are going for.

Incline Dumbbell press with incline dumbbell fly: 3 sets x 8-12 reps each

Hammer flat press with pec deck fly: 3 sets x 10-12 reps each

Decline dumbbell press with cable high to low flys: 3 sets x 10-12 reps each (full range of motion failure on the last set)

Tapered - Chest with Stephen Mass

Combining antagonist muscle groups has many benefits including:

For Chase Bergner, pairing chest and back works great for him not only for the massive pump in the deltoids and lats, 2 of the most important components to the Tapered look, but also because he can connect with his rear delts a lot better this way. Check out his lifts and some of the intermittent stretching and total ROM failure that he does.

Tapered - Back & Chest with Chase Bergner

Choose different exercises to target the back. I like chins, lat pull-down etc. I recommend to train the back twice a week for the best results.

Choose different exercises to target all areas of the legs. For example squats, deadlifts and lunges. Add exercises for isolating the muscles as well. Such as hip thrusts for the booty, leg extensions for the quads and leg curls for the hamstrings. I recommend to train the legs/booty twice a week for the best results.

Try to target the biggest muscle groups twice a week.

I add abs as after the regular session 3 times/week and arms/chest/calves when I have time and it fits. For example I train arms and abs with back and chest with shoulders once a week.

My best tips to loose fat is to have a good diet-plan. But also to do high-intense cardio-sessions like intervals!

A balanced diet for me means clean food that provides enough energy and fuel to recover from workouts. Make sure you get all the nutrients you need. I have good carbs, protein and fat in my diet. My best choices are:

Protein: fish, seafood, moose (low fat meat), eggs and cottage cheese