Fitness
Flula Borg Gained 25 Pounds of Muscle With ‘The Suicide Squad’ Workout
Published
3 years agoon
By
Terry Power
Maybe seeing “Flula Borg workout” wouldn’t have gotten your attention in the past. The German comedian has never been known for being jacked. But if you’ve seen the trailer for the new Suicide Squad, you’ve caught a glimpse of Borg as Javelin, a relatively unknown DC character. He’s a former Olympic athlete who carries around a javelin as a weapon (naturally). So how did Borg, a self-proclaimed “skinny dude,” add slabs of muscle to his frame? He enlisted the help of Los Angeles trainer Paolo Mascitti, whose custom strength-building program scored him 25 pounds of muscle mass.
“My usual routine used to be working out for 20 minutes, eating nothing, and staring at the television for the rest of the day,” Borg tells Men’s Journal. “Paolo told me that wasn’t going to fly.”
Borg also happens to have a supercharged metabolism, so bulking him up required 7,000 calories a day. Read all about the making of an ex-Olympic supervillain here.
The Olympic Lifting Workout That Put 25 Pounds of Muscle on Flula Borg for ‘The Suicide Squad’
Directions: This is a sample circuit Mascitti built for Borg to add muscle mass and increase overall strength. The first two movements are done individually as drop and reverse drop sets to get maximum muscle fatigue. That’s followed by three supersets, where two movements are done back to back with no rest between exercises. Complete the four supersets before moving down to the next pair of movements, taking one minute of rest between each.
1. Barbell Bench Press
5 sets x 15-12-10-8-6 reps (increase weight while decreasing rep count)
How to do it: Grasp the bar just outside shoulder-width apart and arch your back so there’s space between your low back and the bench. Unrack the barbell, then lower it to your sternum, tucking elbows about 45 degrees to your sides. When the bar touches your chest, drive your feet into the floor and press it back up to the starting position.
2. Flat Dumbbell Press
4 sets x 6-8-10-12 reps (decrease weight while increasing rep count)
How to do it: Sit on a flat bench, resting dumbbells on tops of thighs. “Kick” the weights off your legs as you lie down and bring dumbbells to chest level, rotating palms so they face forward. Press the weights up until your arms are fully extended, pause for a moment, then repeat.
3A. Cable Crossover
4 sets x 15 reps
How to do it: Standing with your back to the machine, position the pulleys so they’re level with your shoulders. Grab the handles with each hand and lunge forward into a split stance. Keeping a slight bend in the elbows, press the cables forward in a wide arc until the handles are in front of your face and arms are parallel to each other. Your chest should feel contracted and engaged. Pause for a moment, then slowly let the cables pull your arms back to the starting position.
3B. Incline Barbell Bench Press
4 sets x 6-8-10-12 reps (decrease weight while increasing rep count)
How to do it: Set a bench to a 45-degree incline. Grasp the bar just outside shoulder width and arch your back slightly so there’s space between your lower back and bench. Unrack the barbell, then lower it to your sternum, tucking elbows about 45 degrees to your sides. When the bar touches your chest, drive your feet into the floor and press it back up to the starting position.
4A. Low-to-High Cable Crossover
4 sets x 15 reps
How to do it: Standing with your back to the machine, position the pulleys so they’re low by the ground. Grab the handles with each hand and lunge forward into a split stance (hands should be by hips). Keeping a slight bend in the elbows, bring the cables upward and forward in an arc until the handles are in front of your face and arms are parallel to each other. Your chest should feel contracted and engaged. Pause for a moment, then slowly let the cables pull your arms back to the starting position.
4B. Decline Dumbbell Press
4 sets x 6-8-10-12 reps (decrease weight while increasing rep count)
How to do it: Set a bench to a 45-degree decline. Sit, resting dumbbells on tops of thighs. “Kick” the weights off your legs as you lie back, anchor your feet under the pads, and bring dumbbells to chest level. Rotate palms so they face forward. Lower the dumbbells until your forearms are perpendicular to the ground, then press the weights up until arms are fully extended. Pause for a moment, then repeat.
5A. Dips
4 sets x 15 reps
How to do it: At a dip station, or using two stacks of plyo boxes on either side, press up and tuck legs. Keeping chest slightly tipped forward, bend elbows to dip as low as you can, aiming for hands to be parallel to pecs. Reverse movement to starting position.
5B. Triceps Cable Pushdowns
4 sets x 10 reps
How to do it: Set the pulley to the top position, then face the machine. Grab the horizontal cable bar or attachment with an overhand grip so, when in hand, it’s at chest level. Starting with elbows at your side, forearms perpendicular to your body, push down on the bar until arms are extended. Your core should be engaged throughout the entire movement. Pause for a moment, then return to the start position in a controlled fashion.
6A. Skull Crushers
4 sets x 12 reps
How to do it: Pick a dumbbell up and lie down on a flat bench. Hold the weight with both hands on either end, then press it over your chest. Bring the weight down in a controlled movement behind your head, flexing your elbows, and keeping upper arms straight. Once it taps the bench, engage your triceps to bring the dumbbell back to start. Start light with the weight, and try not to move your elbows to assist with the lift.
6B. Standing Overhead Cable Triceps Extensions
4 sets x 12 reps
How to do it: Position the pulley at the tallest height and attach a rope extension. Grab the attachment with both hands and lift it over your head so you can face away from the machine, then lean forward and assume a staggered stance. Hold the rope over your head with elbows forward and arms bent. Extend your arms in front of you by engaging the triceps; don’t use your upper arms. Slowly reverse to return to start.
The Suicide Squad hits theaters and HBO Max on August 6.
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There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
[$10.99 for a six-pack; deschutesbrewery.com]
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Fitness
Best Time-Under-Tension Workout for Total-Body Strength
Published
2 years agoon
9 November 2022By
Terry Power
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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Fitness
The Best Jump Ropes for a Killer Cardio Workout
Published
2 years agoon
9 November 2022By
Terry Power
If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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