Archives July 2020

What is crossfit?

Over the years, a program has grown in popularity in bodybuilding and in strength training that has generated a lot of buzz among doctors, experts fitness, personal trainers, professional athletes and more – It’s the CrossFit system. This methodology has aroused as much interest and controversy in recent years as many of the other strength and hypertrophy training programs. The only problem is, there are a lot of people wondering if CrossFit exercises is just a fad or if it really has benefits in the long run.

In simpler terms, CrossFit can be defined as a strength and conditioning system that is designed to promote both broad and specific fitness. The system combines a wide variety of exercises to ensure that a total fitness level is achieved, ensuring a balance in the body. This is achieved through a combination of training in:

  • Lifting heavy objects or training with weights.
  • Sprint or distance races.
  • Gymnastics.

El crossfit

The Domains

In order to get the most out of the CrossFit routines , athletes who want to practice it will have to be moderately trained or trained to be able to fulfill their “10 domains”

  • Cardiovascular and respiratory resistance
  • Stamina
  • Strength
  • Coordination
  • Flexibility
  • Power
  • Speed ​​
  • Agility
  • Balance
  • Accuracy

CrossFit was created to work across each of the 10 domains. According to CrossFit, this is accomplished through changes in neurological and hormonal adaptations through all metabolic pathways in the body.

Due to the nature of the conditioning and crossfit exercises involved, there must be an established training program that exists in the individual’s life. Anyone who wants to get into Crossfit will have to be able to comply with the basic exercises or routines that involve these 10 domains without difficulty. As such, it is widely believed that the CrossFit training system is not for people who have never exercised before. Senior, professional, and critical athletes routinely state their opinion on this matter, warning new athletes to stay away from the system.

Those athletes who participate in CrossFit often perform exercises that involve running, rowing, jumping or climbing rope, lifting and moving heavy objects, including carrying objects long distances, performing power lifting maneuvers and techniques of Olympic weightlifting. Part of the training involves the use of free weights, gym rings, pull-up bars, and a wide variety of exercises that use a lot of body muscles, such as the squat.

Crossfit is not an individual training system

CrossFit is commonly found in many affiliated gyms around the world. The company, CrossFit Inc, certifies trainers and licenses the CrossFit name and program to gyms that wish to join. These affiliates are free to develop their own training systems, teaching methods, prices, etc

Crossfit classes are offered to members of affiliated gyms. Classes include a general warm-up session, skills development for participants, and then a high intensity workout lasting 20 to 40 minutes. These affiliated centers or gyms often create a ” routine of the day “, targeting specific muscle groups in the body or training across multiple domains. In an effort to increase interest and generate competition among athletes, affiliates have been known to use scoring and reward systems to motivate class participants.

CrossFit offers training through its system of conditioning outside of affiliated gyms, and many athletes have known how to use the free workouts and instructions available through the CrossFit website although many testify that without the proper equipment and training Currently, it is difficult to perform the exercises properly.

The problem of crossfit exercises

The emphasis of CrossFit training , for anyone involved, is on speed and total weight lifted – the emphasis is not on technique. This can be positive and negative at the same time. If you focus too much on lifting the weight no matter what, it can lead to injury in the long run. Many people believe that training this hard achieves better results and that is why so many people like this system.

CrossFit is designed to increase muscle mass in an explosive and balanced way throughout the body. Despite the results that many have seen using the CrossFit program, there are still many fitness and medical experts who have trouble deciding whether it is good or bad, particularly due to the lack of guidance that beginners have.

It’s very easy for beginners to dive headfirst into the stressful routines of Crossfit, and the results could be detrimental. This is especially true for people who have not worked actively in several years. Anyone skilled in medicine and exercise knows that an unqualified person cannot participate in this system without harming himself – at least that is the conclusion that the experts have reached.

Other experts consider that the intensity of crossfit exercises not only represents an easy risk for inexperienced athletes, but also for people who work regularly or those who are more advanced. Anyone who vigorously lifts too fast without a proper warm-up (and often even a good warm-up) is at risk of temporary and even permanent injury.

The big topic of debate returns to lifting technique, where exercises with this formless intensity have much greater potential to cause injury, especially to the joints and back.

5 × 5 workout to build muscle mass

Dwayne johnson

5 × 5 training is one of the most popular types of training among weightlifters and bodybuilders.

If you’ve been training in lifting heavy weights for some time, we’d bet you’ve had time to train using the 5 × 5 training scheme but Have you been using this style of training correctly?

5 × 5 workouts are a style of training that is best suited to the development of an Olympic strength athlete (powerlifting), but this does not mean that you cannot used for high performance strength training and weight lifting. In fact, many coaches will use a 5-set, 5-rep scheme for mass and strength development.

In this guide, we’ll break down the fundamentals of 5×5 training and help you understand why and how you can use sets and reps to increase the size and strength of your muscles. Let’s get started.

Entrenamiento 5x5

What is 5 × 5 training?

You may have come across this article in your never-ending quest for great high performance workouts, don’t worry, that’s why we’re here. All strength training works with sets and reps.

Generally speaking, reps are the number of times you complete the same exercise within a workout, while sets determine the number of times you rest and continue your reps.

A 5 ​​× 5 is 5 sets of 5 reps. The easiest way to understand how a 5 × 5 works is to use an example.

Bench press – 5 × 5

  • Series 1 – 5 reps with 60 kilos
  • REST
  • Series 2 – 5 reps with 70 kilos
  • REST
  • Series 3 – 5 repetitions with 80 kilos
  • REST
  • Series 4 – 5 repetitions with 80 kilos
  • REST
  • Series 5 – 5 repetitions with 70 kilos

In this example you can see that after each set of 5 reps, you will take a short break (usually 1.5 to 2 minutes), increase the weight, and then move on to another set.

Notice that the weight slowly increases and then stabilizes. There are many different methods for weights during a 5 × 5 training scheme; Some would say that you should maintain the weight consistently (always 70 kilos), but this depends on your personal goals and your body.

A 5 ​​× 5 workout is the simplest workout to complete 5 sets of 5 reps for any particular exercise.

5 × 5 training to build muscle mass

Most people who enter a gym do so because they want to make changes. Some people want to lose weight and feel healthier, while others want to gain weight, train with weights, and build a stronger physique.

Building mass with a 5 × 5 workout comes down to three phases:

1. Understanding hypertrophy

Hypertrophy = Increase in muscle cell size.

To stimulate hypertrophy we need to use high resistance (heavy weights) or keep the muscle under tension for a long period of time. When it comes to a 5 × 5 workout, we are not really using high volume (high reps), so we cannot stimulate hypertrophy over time under tension; however, we can do it through high resistance.

Over time, you can gradually increase the weight of each exercise. In this way, you can stimulate size and muscle development without entering the territory of injury or having to complete numerous repetition workouts to gain strength.

2. Do the more complicated exercises

5 × 5 workouts work because you are doing the hardest exercises possible. There is no point going into the gym and training 5×5 on bicep curls.

Traditionally, your 5 × 5 training would look something like this …

NOTE : Please note that many, if not all of the exercises listed above are compound exercises. This means that they are exercises that move through multiple joints and recruit large muscles. Think about getting the most out of your money with each exercise.

3. Train with weights intelligently and progressively

The last and perhaps the most important aspect of a 5 × 5 workout is your ability to create a progressive workout. There is no point in completing this training for a week. If you are training to gain muscle mass, you should consider that it will take several months of training with weights in a smart and progressive way.

Here’s how you can create 5 × 5 progressive workouts:

a. Write down your weights

This may seem obvious, but it will really help you see where and when you can increase the weight of each exercise.

b. Take a few weeks to rest

Every 3-4 weeks or once a month, it is always a good idea to allow your body to rest well. You don’t have to stop exercising but you should allow your body to complete easier workouts that will give you adequate time to recover.

c. Increase the weight in repetitions 3 and 4

You have 5 sets of each exercise. This means that you have time during your training to play with the weights and find what is right for you. Any set should be demanding but you should never train for muscle failure. The best way to increase weights and increase resistance is to make sure that most of the heavy lifting occurs in sets 3 and 4.

Considerations for a 5 × 5 training

No training program is perfect and the 5 × 5 is no exception to this rule. Understanding that you are only targeting the largest muscle groups with compound movements means that you may miss complex aspects of your training.

Before jumping into a 5 × 5 workout, there are some important considerations to keep in mind.

1. Don’t forget the simple exercises

Many people focus on training with compound exercises and heavy weights and forget about the real need to train the smaller muscles that stabilize and protect your strength.

Make sure to allocate at least 1-2 days per week to simple workouts. This way you can work the smaller muscles and movements, such as the core and mobility of the calf.
2. Gaining mass always comes from a caloric surplus

Weight training can help “boost” growth, but without extra calories, you may not see major differences on the scale. Make sure to eat a diverse variety of foods and maintain a caloric surplus to build mass and strength.

3. Brain over muscles

The most important concept to keep in mind is that you should always stick to smart training over heavy training. Some of us can get carried away, perhaps even being a bit competitive with a training partner.

Your goals are your own goals: be smart and train with progressive strength and smart workouts, trust us, this will help you in the long run.

Dwayne johnson


The 5 × 5 weightlifting technique is one of the most comprehensive ways to build strength and size. If you are looking for a simple and effective way to gain weight, a 5 × 5 workout is one of the best ways to achieve this goal.

Mysteries of some foods

If you’re serious about your health, then you probably already know which foods to eat and which to avoid (any processed food or high glycemic index ). Even though you already have this knowledge, you could still be missing some hidden benefits in the foods you eat.

To unlock the full nutritional potential of your meals, remember that the vegetables, fruits, and other whole foods we eat are living organisms, too. As such, they have their own self defense biomechanisms to protect them from predators. The byproduct of these biological mechanisms such as trace elements, carotenoids, polyphenols, flavonoids and phytochemicals can also protect us from health problems.

Misterios de algunos alimentos


Garlic offers enormous health benefits , but many people shoot themselves in the foot for the way they cook with it. People tend to mince garlic and immediately throw it into a heat source. There’s no question that the added garlic adds an unparalleled depth of flavor, sadly, the rush to pan kills the primary health benefits of garlic.

Garlic contains a protein element called alliin and a heat-sensitive enzyme called alliinase . When you cut a thin membrane from garlic, alliin and alliinase are synthesized into an antimicrobial compound called allicin, which may have the ability to fight cancer and heart-related diseases.

Garlic sounds amazing so far, but here’s the catch: A group of food chemists pointed out that applying heat immediately after cutting garlic destroys alliinase – that very enzyme needed to form the most valuable component of garlic. . By this time, most of its healing properties have been completely lost and are on fire.

The good news is that you can still cook garlic and reap its properties (and flavor), simply by letting the chopped garlic rest for a bit. That’s it. Once you mince the garlic, keep it away from heat and let it rest for 8-10 minutes before cooking. This short wait time allows the allicin process to complete.


The fast-digesting starches found in potatoes actually raise blood sugar almost as high and as fast as eating white sugar with a spoon. This is especially true if you buy the standard supermarkets like the white meat Russet or ready-to-fry potatoes.

Although our bodies are designed to handle the rapid rise in blood glucose from high glycemic foods with a hormone called insulin, consuming large amounts of sugary foods on a regular basis can lead to a condition called resistance to insulin.

At that point, blood glucose can no longer be adequately controlled without medication. The development of this process usually leads to type 2 diabetes.

The solution is to cook the potato and then chill it in the fridge for approximately 24 hours. The colder temperature lowers the glycemic index of starches, lowering it by 25 percent, resulting in a rise in blood glucose. The pancreas will thank you, as it is responsible for the release of insulin. Excessive demands on the pancreas from repeated glucose spikes damage the organ over time.

From that moment on, the cold will lower the glycemic index of the potatoes for you to enjoy, worry-free. You can also slow down the digestion of starch by adding fat to potatoes (olive oil for example)


For mysterious reasons, carrots cut after they have been cooked provide more nutritional value than cut them before they have been cooked.

For some, this may be a disappointing realization, as raw carrots are some of the most portable and convenient veggies for snacking.

Surprisingly, cooking the whole carrot and then slicing it will increase its nutritional value and improve the taste. Carrots cooked without chopping tend to be sweeter, but more importantly, they retain about more than 25 percent of a compound called falcarinol, which protects carrots from diseases caused by fungi in nature. Falcarinol has cancer-fighting properties.

Carrots also contain beta-carotene – a healthy compound that makes them that orange color. Do not forget that in order to absorb this nutrient you have to combine them with some fats.


Nuts of all kinds are packed with protein, omega-6 fatty acids, trace minerals, and make a great and convenient snack. Unfortunately, nuts in their unaltered form also contain high amounts of “anti-nutrients,” more specifically phytic acid, lectins, enzyme inhibitors, and in some cases, even mold.

Phytic acid and these anti-nutrients are indigestible in humans and wreak havoc on the body as they greedily cling to minerals like calcium, iron, zinc, and others. Consuming a large amount of these nuts without first putting it through a process called sprouting could lead to severe mineral deficiencies and loss of bone density.

Sprouts consist of soaking the walnuts in water (salted water, or sometimes an acidic solution also works) for a predetermined length of time. Exposure to moisture mimics something that occurs in nature when walnuts create enzymes to break down anti-nutrients. What this ultimately means is that properly sprouted nuts have increased their nutritional value and will be easier to digest.

The dive time depends on the type and quantity, and can vary from a few hours to a full day.


Boiled vegetables are still a staple among fat-loss-wanting people and bodybuilders’ diets. Chicken and boiled vegetables, anyone? Certainly, it is quick, comfortable and easy to do. But have you ever wondered why the cooking water turns green after broccoli floats around for a while? Perhaps even sadder is that the water pours quickly without even a shrug of the shoulders, leaving nothing but a less nutritious bundle of green matter fibers that can hardly be called broccoli.

It turns out that boiled veggies are perhaps the fastest way to lose nutrients. In addition to making the step towards an absolutely tasteless meal, boiled vegetables filter out all the valuable nutrients soluble in the cooking water. At that point, you should only drink the water in order to save the loose nutrients.

If you want to take advantage of eating veggies in the first place, consider sautéing the veggies with a little butter or oil, or even steaming it.

36 Arnold Schwarzenegger Quotes About Motivation And Success

Arnold Schwarzenegger

Arnold Schwarzenegger was born on July 30, 1947 near Graz, Austria. He rose to fame as the world’s greatest bodybuilder, launching a career that would make him a Hollywood star. After years of highly successful movie roles, Schwarzenegger entered politics and became Governor of California in 2003. In 2012 he returned to his acting career, with Jean-Claude Van Damme, Bruce Willis and Sylvester Stallone in the film. “The mercenaries.”

Arnold Schwarzenegger is a powerful man not only in strength but also in great motivator. People struggle with everyday life trying to figure out how to maintain a healthy standard of living through diet and proper physical training. You don’t need to be on the road to becoming a bodybuilder in order to understand these powerful quotes from Arnold.

Below you will find 36 of the best Arnold Schwarzenegger quotes that you can use to inspire yourself to change your life, to set goals and to achieve everything that you propose.

Frases Arnold Schwarzenegger

Arnold Schwarzenegger quotes about motivation and success

1.“Mind is the limit. As long as the mind can imagine the fact that you can do something, you can do it as long as you really believe 100 percent. ”

This quote is a great reminder that anything is possible if we allow ourselves to believe in it. People often give up when it comes to anything, from starting a new diet or trying to start a new career. If you think you can achieve your goals then they will come true.

Arnold wanted to be known around the world for his physique and it goes without saying that his dream came true.

2.“The worst I can be is the same as the rest of the others. I hate it. ”

Why not try to be the one who thinks differently in places like work? People who show that they think differently generally move higher up the chain of command faster than others. You can also try a diet that no one else has tried and see if it works. Be different and be proud of it.

3.“Strength does not come from winning. Your struggles develop your strengths. When you go through difficulties and decide not to give up, that’s strength. ”

It’s fair to say that almost everyone has some kind of difficulty that could get in the way of achieving your goals. This is human and there is nothing to be ashamed of. But you have to get up and move on to be successful. Overcoming all obstacles in life is a true show of strength. And lifting 150 kilos doing Deadlifts is too!

4.“It’s simple, if it shakes, it’s fat.”

This was a very entertaining quote, it is also simple and direct and you can tell it to those who want to change their physique.

5.“The stamina you struggle with physically in the gym and the stamina you struggle with in life can only build strong character.”

A great quote from Arnold that basically says that conquering the gym and life is what will make your character strong and you will be really motivated to succeed. The best thing you can do is wake up, train hard, and move through the day.

6.“What we face may seem insurmountable. But I learned something from all those years of training and competition. I learned something from all those sets and reps when I thought I couldn’t lift another ounce. What I learned is that we are always stronger than we know. »

Arnold is well known for being a powerful man. He focused on working hard through all of his sets and reps to chisel out the physique he wanted to have. Most people who concentrate on something like training carry this mindset into the interactions of life. Everyone is capable of doing something with their life but they have to fight to get to that point.

7.“I learned that Helplessness is the reaction to surrender, the response to giving up that stems from the belief that whatever you do won’t matter.”

If you honestly believe that what you are doing has no effect or impact on your city, state or even the world then you should consider finding your niche and making something great happen.

8.“The last three or four reps are what make the muscle grow. This area of ​​pain divides a champion from someone who is not a champion. That’s what most people don’t have the guts to go ahead and say they’re going to go through the pain, no matter what. ”

As mentioned above, getting through the last few sets and reps of a training program makes you a stronger character in life. This quote seems similar but is more focused on stating that if you don’t have what it takes to achieve your goals, then there is nothing you can do.

9.“I do the same exercises I did 50 years ago and they still work. I eat the same food I ate 50 years ago and it still works. ”

This is an inspirational quote for those who are still looking for a way to change their lifestyle through health and fitness. There are hundreds of different diets and training programs being created, however the diet and exercises that Arnold used still work to this day. This shows that eating and training properly is all it takes to be successful.

10.“We all have great inner power. Power is faith in yourself. There really is an attitude to win. You must see yourself winning before you win. And you have to be hungry. You have to want to conquer. ”

Arnold seemed to be very dedicated to the fact that nothing matters unless you believed in what you were doing. Everyone can be supportive and say that you will arrive one day but you must dedicate your time to make that day come true.

More quotes from Arnold Schwarzenegger

Arnold Schwarzenegger

11.“Failure is not an option. Everyone has to succeed. ”

12.“Rest, let your body relax and grow. Work gradually and don’t screw it up. Sometimes you can do so much that your mind gets fed up with it. Remember what I said earlier: ‘keep your mind hungry’. People tend to exaggerate things at first and then relax. ”

13.“Bodybuilding is very similar to any other sport. To be successful, you must dedicate 100% to your training, diet and mental focus. ”

14.“I am a big believer in education, because when I grew up in Austria, when I grew up in Austria I had a great education. I had great teachers. ”

15.“Help others and show your appreciation. I guarantee that you will discover not only that public service improves lives and the world around you, but that your greatest reward is the enrichment and new meaning you will bring to your own life. ”

16.“For me, life is continually being hungry. The meaning of life is not simply to exist, survive, but advance, climb, achieve, conquer. ”

17.“Start big, expand and never look back.”

18.“When I was a kid I always idolized winning athletes. But it is one thing to be a fan of your heroes and quite another to visualize yourself in their place. When I saw these people, I would say to myself: “I can be there.”

19.“I never heard the phrase“ you can’t ”, I always hear my insides saying:“ yes, you can! ”

20.“In our society, women who break barriers are those who ignore limits.”

21.“If you work hard and play by the rules, this country (United States) is truly open to you. You can achieve anything. ”

22.“As you know, I am an immigrant. I came here as an immigrant and what gave me the opportunities, what made me be here today, was the open arms of Americans. I have been received. I have been adopted by the United States. ”

23.“I knew I was a winner in the late sixties. He knew he was destined for great things. They will say that this kind of thinking is totally lacking in modesty. I agree. Modesty is not a word that applies to me in any way, and I hope it never applies. ”

24.“I welcome your ideas and look for them, but don’t bring me small ideas; bring me great ideas that match our future. ”

25.“Just remember, you can’t climb the ladder of success with your hands in your pockets.”

26.“None of my success rules will work unless I do.”

27.“The secret is contained in a 3-part formula that I learned in the gym: self-confidence, a positive mental attitude, and honest, hard work. Many people are aware of these principles, but very few can put them into practice. ”

28.“Good things don’t happen by chance. Every dream carries certain risks. Especially the risk of failure. But the risks have not stopped me. Suppose a great person takes risks and fails. Then this person should try again. One cannot always fail. ”

29.“If you keep doing the right thing, success will follow.”

30.“Milk is for babies. When you grow up you have to drink beer. ”

31.“Positive thinking can be contagious. Being surrounded by winners helps you become a winner. ”

32.“Money does not bring happiness. Now I have $ 50 million, but I am so happy that when I had $ 48 million. ”

33.“As in bodybuilding, failure is also a necessary experience to grow in our own lives because if we are never tested to our limits, how will we know how strong we really are? How are we going to grow? ”

34.“What’s the point of being on this Earth if you’re going to be like everyone else?”

35.“You must have a sincere and burning desire to achieve what you dream of, dedicate yourself to progress and to take control of your circumstances to change your body.”

36.“All I know is that the first step is to create a vision, because when you see the vision, that beautiful vision creates the power of need.”

Which Arnold Schwarzenegger phrase is your favorite?

These phrases that Arnold Schwarzenegger declared through the years have been motivating for athletes as well as for all people who seek to be more than average. Sadly, everyone thinks that he only talked about muscles and nothing more than that area of ​​his life. Arnold overcame many obstacles starting with moving to the United States with just a dream and a few dollars.

5 Nutrition rules to gain muscle mass

It doesn’t matter how hard you train or how blessed you happen to be genetically. Without proper nutrition , you will never reach your full potential when it comes to gaining muscle mass .

Even those people who seem to gain muscle mass just by looking at the weights can benefit from having proper nutrition on their side.

But sometimes feeding your body can be tricky. Unless you know what you are doing, poor nutrition can lead you astray and become a hindrance rather than a help.

Reglas de nutrición para ganar masa muscular

Nutrition tips to gain muscle mass

In this article I will show you 5 rules that you can follow this New Year to gain muscle mass .

1. The frequency of meals

It doesn’t matter how often you eat, it doesn’t matter if you eat three times a day or take six containers of food to work, this is not more important than the total number of calories and macronutrients. Some men and women prefer to eat four times a day, while others can eat eight times a day. The best choice is the one that allows you to stay on your diet. As long as you manage to consume the calories and macronutrients you need. The number of servings won’t make a difference.

We have to have a rational mindset and remember that if your calorie intake is almost 4,000, it could be difficult to eat only four meals (it would give us 1000 calories per meal)

2. Consume shakes

Instead of struggling to get 3,000-4,000 calories per day from whole foods, using protein / carbohydrate and fat shakes can help you reach your daily goals without making you feel uncomfortable or bloated from so many whole foods. Skip “weight gainers” products that provide 1,000 calories or more and are full of simple sugars and unhealthy fats. Look for products like whey protein isolate, whey protein concentrate, and whole egg, which have high protein values ​​of 159, 104, and 100, respectively. Do you want to be more practical? Create your own shake rich in nutrients: you can add protein powder, ground oats, banana, ground almonds, flax seeds, dried coconut, natural nut butters, oils and anything else you want to include.

3. The body type

One factor that is often overlooked when planning a diet and training program is your body type. You might get the best bulking diet out of a magazine or online, but it might not do you much good if it was designed with someone else in mind. Ectomorphs generally require more calories, carbohydrates, and often more fat in their diet, while endomorphs will want to be more careful with the total number of calories to see how their body reacts and avoid unwanted fat gains. Mesomorphs are the lucky ones. They will generally see relatively good results with moderate calories.

These categories play differently for each one, but are great for helping you set your expectations and strategies. Don’t be obsessed with them, but definitely keep them in mind.

4. Eat simple carbohydrates

Would you like to eat a plate of spaghetti? Just because you’re on a diet doesn’t mean you can’t enjoy it once in a while. Just be sure to time your carbohydrate intake correctly, especially simple carbohydrates. The two best times to eat these are first thing in the morning – because you are coming off “fasting” and after your workout, when you can use carbs to kick start recovery, refill glycogen stores and help. in the process of muscle growth.

5. Plan your day

Having a plan of when you are going to eat, what you are going to eat and how much you are going to eat instead of just improvising increases your chances of success. muscle growth is not an excuse to eat more. If you want to maximize results, use the same precision with your bulking diet as you would for definition. Take some time each week to dedicate yourself to creating your diet. It’s the best way to guarantee results!