Category Archives

Training

Biceps Training Tip – Avoid Tuck and Slide

Bicep training tips and work out plan featured in the March 2011 issue of Muscle & Fitness Magazine.

When doing bicep curls, avoid the tuck and slide motion. This is a cheating movement that will limit your range of motion and hinder your potential to grow the biggest possible biceps. Stop focusing on the weight on the bar and start focusing on proper form. Grow muscle, not your ego.

Train Hard BUT Also SMART !

Check out March 2011 Edition of Muscle and Fitness Magazine. 

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Top 10 Tips for a Successful Diet and Exercise Program


Success-web-site1. Set Achievable Goals

When beginning a diet and exercise program, it is best to start with simple, short term goals. As you reach and achieve these short term goals you can then begin to set goals for the long haul. Both short and long term goals should be challenging yet achievable. As a new lifter, setting the goal of becoming the next Mr. Olympia is an example of a far fetched, almost unachievable goal.

Examples…

Short Term Goals:

  • Increase bench press by 10lbs
  • Perform 10 minute jogging cardio session
  • Gain 2 pounds of lean muscle mass
  • Lose 5 pounds

Long Term Goals

  • Increase bench press by 50lbs.
  • Be able to perform multiple 25 minute cardio sessions per week
  • Gain 15lbs of lean muscle mass
  • lose 30 pounds

2. Ease Into Things

If you are new to weight lifting and or cardiovascular exercise you shouldn’t push too hard at first. Doing so can risk pain, injury and a diminished recovery ability. All the advanced lifters you see in the gym (who aren’t juiced up science projects) have spent years developing a tolerance to higher volume and higher intensity training. Attempting to mimic these intense style sessions from the start will eventually lead to an overwhelming fatigue, and eventually force you to abandon your program. Give your body a chance to adapt to the stimulus, not be overwhelmed by it. To quote the great Lee Haney, “stimulate, don’t annihilate.”

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Supplement with BCAAs to Accelerate your Progress

Benefits of BCAA Supplementation

nutrabio-bcaa-supplement

  • Enhanced ability to build, repair and strengthen muscle tissue.
  • Increased muscular endurance
  • Faster metabolic rate
  • Appetite suppression
  • Helps Preserve Lean Muscle

 

BCAAs are extremely important and vital because they are not affected by the liver and go directly to muscle tissue. This is critical for muscle growth, repair and recovery during and after intense weight training session.

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Chest Workout featured in Muscle & Fitness Magazine

Sci-Unison Fitness chest routine was feature in the December 2010 issue of Muscle & Fitness Magazine. Each exercise explained in detail and equipped with a “Sullivan’s Tip” and a quote from your truly. Special Thanks to Joe Wuebben of Muscle and Fitness Magazine for giving me such a great opportunity.

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Workout Plan made the cover.

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Avoid Over Training and Take a Break

It is very important for natural athletes and lifters to avoid over-training. When your body enters the over-trained state you will cease to make further gains and you could even start to negate some of your progress. If you push hard when you are at the gym then you need to give your body some time to recover. This is not meant for the people who merely “exercise” and go through the motions. This message is intended for those who TRAIN, not exercise. I am currently taking 8 days off without any weight lifting. I typically do this every 3-4 months depending on which training routine and split I am following.

Taking this time off is a mental struggle butit is needed for the long run. Just be sure to adjust your calorie intake during your off time. Don’t continue to eat as if you were still training. You will be missing a major source of calorie expenditure so you don’t want the pounds to creep up on you.

When you return to the gym there may be quick initial phase of ring rust, but you should feel fresh, revived and ready to go at it for another 3-4 months. That is, only if you TRAIN !

Over-Training Symptoms

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Don’t OVER-Train so you can UNDER-Diet

redlineGiven the nature of my business and my profession people are always eager to explain their training and cardio routines to me. All too often I get those who elaborate on the endless hours they put in at the gym weight training and doing cardio. They then go on to explain how they religiously go to the gym 6 – 7 days per week. I usually say nothing or make no expressions as people say all this because I dont want them to change what they were going to say based off my reactions. Once all is said and done, the person usually looks to me for approval in regards to their routine and attack plan.

The fact of the matter is I DON’T approve of their approach. Spending hours upon hours in the gym almost every day will lead to and over trained state (for a natural athlete). Once your body enters this state your results will be hindered severely and may even be negated. Which brings me to my point. DON’T OVER-TRAIN just so you can UNDER-DIET. I dont spend countless hours in the gym 6 – 7 days a week and I can always get down to low single digit body fat levels. How ? Because I focus on my diet and make sure my nutrition plan is sound. My training is always very intense and hard, but I never over train just so I can be lax on my diet.

Once again…. DON’T OVER-TRAIN just so you can UNDER-DIET

Treat the body like a race car. You want to push the redline, but over-rev the engine and it will blow.

Muscle & Fitness Magazine Write Up

muscle-and-fitness-magazine-suf-1Ryan Sullivan of Sci-Unison Fitness gives training tips in the 2010 NFL issue of Muscle & Fitness Magazine.

Article Text:

When you pre-exhaust a muscle, you do single joint exercises before a multi-joint move for a given body part. This ensures that the targeted muscle is properly trained before you do the compound movement, which involves more muscle groups and potentially less focused stress. Now try post-exhaust or “aftershock” – the exact opposite of pre-exhaust, says New York-based trainer Ryan Sullivan (Sci-UnisonFitness.com). Do a set of 8-10 reps of leg presses to failure, then immediately switch to leg extensions for an additional 6-8 reps. Do this as your last working set only; don’t overuse this intensity booster. “By using post-exhaust you push the target muscle past the point of failure,” Sullivan says. “Supersetting compound and isolation exercises that hit same body part is a highly effective way to stimulate growth”