Pushups!?

Check out this great article, written by Greg Everett

"One of the things in my life that continually mystifies me is how something as simple and pure as the push-up has become so confusing and impossible for so many people. This is like the exercise equivalent of every adult in the world suddenly forgetting how to walk (yet still wanting to do the triple jump).
This very issue is what caused me to add planks into every day of our introductory class series. I was embarrassed by the inability of people in the gym to do excellent push-ups and decided that the most pro-active approach I could take would be to train them from day one how to do it rather than trying to re-engineer them later down the line when they’re uninterested and just think I’m being a dick about it.

The priorities for the push-up as I see them are, in order: correct and rigid posture, including head position; range of motion; elbow orientation; resistance.
First and foremost, if someone can’t hold his or her body tightly in a straight line from ankle to shoulder, they’re unable to do proper push-ups. You can kick and squirm and fight this idea all you want, but you can’t escape it. You should be able to visually draw a straight line from the ankle, through the hip and through the shoulder at any point in the push-up, and the head and neck should remain in a neutral position—dipping the chin to the floor isn’t getting you to the bottom of the movement.

This rigid alignment should never change throughout the exercise. Don’t push your shoulders up and then later bring your hips up to meet them. This isn’t a push-up and it looks inappropriate.

Next is the range of motion. This shouldn’t have to be specified after saying “push-up” but there seems to be some confusion surrounding it. At the top, the elbows should be completely extended and the shoulder blades protracted. At the bottom, the chest should be in light contact with the floor (That is, the chest has reached and touched the floor but is not supported by it). Again, in both of these positions and everywhere in between, the body should be straight and rigid.

This full range of motion in my opinion should take precedence over the degree of resistance. That is, if you can’t complete a push-up to full depth from the toes, you need to modify it somehow, such as moving to the knees or elevating your hands. Remember when on your knees, you still need to maintain a rigid straight body—the knees simply replace your ankles in this case. The hands can be elevated on a wall, but the wall gets in the way of the face—you’re better off moving the hands to a plyo box or bench so the head can travel without obstruction and make the correct posture possible.

I encourage clients who can do a few standard push-ups to begin workouts with them and move to the knees when needed to maintain the range of motion. This can be difficult on the ego, especially for men, but the benefits are worth any potential embarrassment. No one loads a weight on the bar and benches it halfway down because it’s too heavy (well… excepting board pressing and the like); they start with a weight they can move through the entire range of motion and build up from there. Why the push-up (and pull-up for that matter) are viewed differently, I don’t know. Presumably because high-volume push-ups are commonplace in both bodyweight training and fitness testing, and we've all discovered we can do a lot more by doing a lot less.

I prefer the upper arms to be within about 45 degrees from the sides of the body. This allows the shoulder to move through that full range of motion more easily and naturally. Moving the hands wider and bringing the elbows farther from the sides will usually make push-ups easier for people, but it also limits depth for most people and starts tearing up the shoulders pretty quickly.

The push-up is one of those things that when done well doesn’t draw much attention—it’s not a flashy feat of athleticism. However, in my opinion, how one performs a push-up is indicative of that individual’s athletic foundation, and possibly more importantly, how committed one is to excellence in movement and performance. Sloppy push-ups suggest to me a superficial interest in athleticism and a degree of laziness. Put a little attention and effort into the simple things and it will pay returns in the more complicated and interesting ones."


You can check out the original article here.

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Lets talk about CREATINE! product review

Muscle Advance Creatine helps men who want to become stronger by providing over 4,5000 mg of pure creatine in every serving which increases muscle mass, size and endurance even if you struggle to gain muscle mass, lift heavy weights or burn out quickly in the gym.

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 If you are reading this then you probably are looking for a way to increase your strength, muscle size and mass or just looking to look better physically. If any of these factors apply to you then you need to read this full Muscle Advance Creatine Review. In this review you will get all the information you need so you can reach the goals you have for yourself.

What is Creatine ?

 First lets explore what creatine actually does. Creatine can be found in everyday foods such as beef, chicken and fish. It also is naturally produced by the body. The function of creatine is to fuel the muscles fibers which are used when lifting heavy weights. The energy system in the muscles known as the atp. The atp is a strongly bound molecule containing 3 phosphates. The atp system gives of a burst of energy every time one of the phosphate molecules breaks free. Muscle Advance Creatine Reviews The Best Creative Available? The job of creatine is to aid the restoration of the phosphate chemicals to the atp system, so that the system can continually give off bursts of energy. This firing of the atp is required during a workout, because the tiny fibers of the muscles are continually contracting during a weights session. The muscle fiber contractions are fueled by the atp energy system, which in turn is fueled by the bodies available creatine. In short, the reason why taking a creatine supplement is so effective in getting stronger, building mass mass and size along with increased energy is because the body is getting a boost in muscle specific fuel. This allows you to work out harder and longer to get better results.

Introducing Muscle Advance Creatine
The first thing you will notice about Muscle Advance Creatine compared to competing creatine products is that it comes in a capsule form. The main form a creatine supplement comes in is powder. Some argue that creatine needs to be taken in powder form to be effective. However this is misinformed information. The absorbsion into the body may take slightly longer in capsule form, but the effectiveness is on a par to powder creatine.

The benefit of creatine in a capsule is its ease of consumption. you don’t need to measure out your dosages, you want need to worry about mixing it with drinks, no bulky container to transport, just toss the small Muscle Advance Creatine bottle in your gym bag and your ready to go.

Only the best Creatine
Along with being in capsule form Muscle Advance Creatine is a market leader because is uses the highest quality creatine available . By Muscle Advance only including pure creatine you don’t need to worry about consuming any by products, stimulants or synthetic chemicals.

How does Muscle Advance Creatine work?
The recommendation on the package is that you take 3 capsules a day after a workout. Each capsule includes 4500 mg of creatine. If you have done any research on how to take creatine then you will know there is different advice on how to get the best results. There are two ways you can consume creatine for the best possible results. The first way is to just maintain a maintenance level of creatine (3 capsules a day.) The second way is to take creatine in phases.


These phases include: a load phase – last for about a week (taking up to 12 capsules a day) maintenance phase – lasts for 3 weeks (3 capsules a day) rest phase – last for a week (no capsules) Then you continue to repeat this cycle again. The way you decide to take Muscle Advance Creatine is up to you, but we recommended you continue on Muscle Advance Creatine for at least 6 months to get the all of the benefits. Luckily Muscle Advance Creatine offers 3 free bottles when you order a 6 month subscription.

Muscle Advance Creatine Benefits
easy to consume
easy to transport
 builds muscle size and mass fast
increases workout results reduces recovery time
availiable internationally

Muscle Advance Creatine Reviews 
There are many favorable testimonials from people using this creatine product. “After using Muscle Advance Creatine for about 6 months, I gained 30 pounds of almost complete lean muscle mass, which was phenomenal! Of course, I had to combine it with a heavy eating regiment, cut out crap foods, and did very little cardio. I was surprised to see that the majority of my weight was not actually water weight, and I could tell this because the amount I was lifting went up significantly.” Rob – www.supplementcritique.com “You can stop looking for quality creatine because this is it!!! I am a repeat buyer and am very happy with this.” Pablo Cooper – Amazon

Where To buy Muscle Advance Creatine. We recommend you purchase Muscle Advance Creatine from the official website. This way you qualify for the free bottle offers you receive on certain packages. For optimal results when improving your workout ability and muscle size you must use creatine for a sustained length of time. For this reason we recommend you purchase the 6 month package so that you save money while at the same time guaranteeing the results you want to achieve.

 Get Muscle Advance Creatine Today
Muscle Advance Creatine is a pure creatine supplement that will give you an edge in the gym. Whenyou use Muscle Advance Creatine in conjunction with a weights program you will build muscle and get better muscle definition fast. Muscle Advance Creatine is portable and easy to use, it also contains up to 3 x as much creatine as other creatine products. For best results we recommend to use Muscle Advance Creatine for at least 6 months.

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