Tom-Platz-Hack-Squat
Courtesy of Weider Health and Fitness / M+F Magazine

The 1993 FIBO trade show in Cologne, Germany, was the location of one of the most intriguing yet underreported contests in the history of bodybuilding. It featured IFBB bodybuilder Tom Platz, known as “the Golden Eagle” and “Quadzilla,” facing off against powerlifting legend Dr. Fred Hatfield (aka “Dr. Squat”) in a squat competition that would be informally dubbed “The Great American Squat-Off.”

Though many details of the contest have been lost to history, we do know that it had two components: a one-rep max followed by max reps with 525 pounds. Some of the numbers are a bit fuzzy, but this we do know: Hatfield was the first man to ever break 1,000 pounds on the squat, while Platz is considered to have the best legs in the history of bodybuilding, with a savage work ethic and a dedication to the squat that bordered on religious zealotry. Hatfield’s record-breaking squat occurred six years earlier, right around the time of Platz’s last IFBB contest.

FIBO has long been the largest fitness gathering across the pond, Europe’s version of the Arnold Sports Festival. In front of an estimated 10,000 spectators, Hatfield cruised to a victory in the one-rep max, putting up 855 pounds to Platz’s 765 pounds. Then it was Platz’s turn to shine. With 525 pounds on his back, the Golden Eagle hit 23 picture-perfect reps, more than double what Hatfield managed.

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TOO STRONG TO BE TRUE?

As years pass, the idea of a retired 200-pound bodybuilder squatting 525 pounds for 23 reps seems less and less plausible to mainstream audiences. It’s doubtful many modern Mr. Olympia competitors, even the ones who weigh 50 or 60 pounds more than Platz did, could come close to his total. In 2016, for example, powerlifting champion and two-time World’s Strongest Man Bill Kazmaier, who had been onstage as a spotter during the Platz-Hatfield squat contest, stated at a seminar that he thought Platz had used fake weights. He cited the lack of bend in the bar and appreciable degradation of Platz’s squat form as evidence. He’s not the only one who has had his doubts.

“Platz was a freak, but that was obvious BS,” says Scott Marshall, former bodybuilder and powerlifter and owner of Muscle Underground gym in Chatsworth, CA. “With 525 pounds, the bar will flex at the bottom, but in the video it is hardly bending. Look at his tempo. Look how fast the eccentric phase of his squat is. And with 525 pounds he coiled right out of the hole. I don’t care how strong he is, you wouldn’t recoil out of there without the bar bending like crazy. I’m not bashing Platz. I love the guy; I think if anyone could have done that, he could have. But I would bet money that was not 525 pounds.”

A number of factors lend credence to Platz’s lift. For one, former IFBB competitor Lee Priest has gone on record to say that he personally saw Platz squat 500 pounds for 20 reps on more than one occasion. Take into account Platz’s maniacal training focus and his high-rep workouts, and the feat begins to seem more plausible.

“I don’t think it’s fake at all,” says Pat Davidson, Ph.D., an exercise physiologist and former world-level strongman competitor. “A guy I work with is a bodybuilder, and I have seen him do over 20 ass-to-grass perfect reps with 450 pounds. And he’s no Tom Platz. Tom Platz is legendary. Tom Platz is a god. He would do workouts where he would squat until he would cry. Someone at that level, in a big moment, could find that head-space where he could do the impossible.”

Brian Richardson, M.S., owner of Dynamic Fitness in Temecula, CA, sees Platz as a representative from an era of bodybuilding when the athletes placed a high value on developing strength, and hypertrophy was achieved mainly through sheer volume.

“Platz is the definition of training experience. He has a lot of years and a lot of volume. Think about his neuromuscular efficiency. His ability to contract the right muscles, in the right order, at the right speed, keeps him from leaking force and getting as tired as someone who is equally as strong but has not developed neuromuscular efficiency,” says Richardson. “In other words, the more reps he has ‘grooved’ into his central nervous system, the less energy he has to use.”

For Jay Ashman, strength coach and owner of Kansas City Barbell in Kansas City, MO, it’s almost too hard of a call to make. But the grainy, imperfect YouTube video of Platz’s lift leaves him with a different thought than pondering the use of fake weights.

“I think events like this should be more common. I would like to see this happen more and more at contests like the Arnold. It would be fun,” Ashman says. “People get involved in their sport too much and not in the actual training aspect of it. Let’s go out and have fun!”

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Tom Platz Leg Workout
Exercise Sets Reps
Squat 8-10 5-20
Hack Squat 5 10-15
Leg Extension 5-8 10-15
Lying Leg Curl 6-10 10-15
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While we’re not big fans of making excuses to skip a workout around here, we are all about tuning in and listening to your body when it tells you it’s time for a rest day, and we take zero issue with opting for some yoga (gentle or not so much) when that kind of movement feels better than going for a run or lifting heavy weights. You do you, darlin’. via GIPHY However, I was recently hipped to a pretty common reason that women opt to avoid workout classes as a whole — even gentle yoga classes: light bladder leakage (LBL).…

The post Don’t Let This Keep You From Workouts You Love appeared first on Fit Bottomed Girls.

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These days you can find a wide array of grain-free pastas with genuinely delicious flavor and texture. If you like the taste of pasta but want to limit the pasta carbs, add meat and veggies so less pasta goes further in the dish. Chicken thighs are a great choice to this end. Experiment with adding in veggies like spinach, baby broccoli, mushrooms or bell peppers, and create a variety of versions to your own taste.

For the sauce, use a full-fat coconut milk for the richest flavor, or use traditional full-fat dairy milk or your favorite milk substitute along with our new Primal Kitchen® No-Dairy Vodka Sauce.

Servings: 4

Prep Time: 5 minutes

Cook Time: 30 minutes

Ingredients:

  • 1.5 Tbsp. Primal Kitchen® Avocado Oil or Olive Oil, divided
  • 1 lb. Boneless Skinless Chicken Thighs
  • 1.25 cups chopped Yellow Onion
  • 4 cloves Garlic, grated
  • ½ cup Full Fat Coconut Milk (or other dairy/non-dairy milk of choice)
  • 1.5 cups Primal Kitchen No-Dairy Vodka Sauce
  • 1 box Chickapea Penne Pasta
  • 2-4 Tbsp. Reserved Pasta Water
  • 2 Tbsp. Fresh Shredded Basil
  • Pinch of Red Pepper Flakes
  • Salt and Pepper to taste

Instructions:

Heat one tablespoon of oil in a pan over medium heat. Sprinkle the boneless chicken thighs with salt and pepper, and add them to the pan once it is hot. Sear for 2 minutes on each side, then cover the pan and reduce the heat to medium-low. Once the chicken reaches an internal temperature of at least 165 degrees Fahrenheit, remove the thighs from the pan and allow them to rest for 5-10 minutes before slicing or cutting into chunks.

In the same pan (or another, whatever you prefer) add the remaining oil and heat it over medium heat. Once hot, add the chopped onion. Stir with a wooden spoon for 3-4 minutes, or until the onion is browned and soft. Add in the grated garlic and heat until the garlic is fragrant. Add in the Vodka Sauce and coconut milk and reduce the heat to medium low. Stir for 1-2 minutes, or until the sauce has thickened and come together.

Prepare the Chickapea pasta according to the directions on the box, but boil the pasta to be slightly undercooked. Drain the pasta, reserving about ¼ cup of pasta liquid. Pour the drained pasta into the pan with the vodka sauce and stir over medium-low heat until the pasta reaches your desired doneness. Add in the chicken and stir. Add the reserved pasta water 1 tablespoon at a time until the sauce reaches the thickness of your liking. Top the pasta with a pinch of red pepper flakes, a sprinkle of salt and pepper and the shredded basil. Enjoy!

Nutrition Information per serving (1/4 of recipe):

  • Calories: 547
  • Total Carbs: 50 grams
  • Net Carbs: 40 grams
  • Fat: 21 grams
  • Protein: 40 grams

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The post Penne Alla Vodka appeared first on Mark’s Daily Apple.

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Consider this graphic the uncomplicated answer to every question you’ve ever had about what to drink. And here’s a surprise: You don’t have to swear off the drinks you love in the name of better health and nutrition. Instead, use this guide to make beverage choices that match your lifestyle, taste preferences, and goals, no matter what your starting point. 

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“I’m not allowed to drink anything!”

Ever feel that way?

When it comes to improving our nutrition, many of us have been told, quite matter-of-factly: Cut out liquid calories.

No soda. No juice. No alcohol. (Oh, and no fun!)

This well-meaning advice is at least partially justified.

Most drinks don’t make us feel full, yet they compose about 20 percent of the average person’s daily calorie intake.

Yanking them out of your diet makes for a simple solution. The problem: It’s often not a welcome one.

That’s because it instantly limits your choices to water, unsweetened tea and coffee, and zero-calorie diet drinks. For some, this can lead to serious feelings of dietary deprivation and make it harder to practice healthy nutrition habits.

Thankfully, there’s another option.

Instead of making certain drinks entirely off-limits, think of all beverages on a continuum, from “drink more” to “drink some” to “drink less.” 

Need a visual? We’ve created just that with this easy-to-use infographic. (And if you want to make better food choices, check out ‘What should I eat?!’ infographic.)

Here’s what to do:

Look at our continuum, and ask yourself: ‘How might I do just a little better?’ 

For example, if you’re drinking four regular sodas a day (“drink less”), maybe you swap one of those for a diet soda (“drink some”). Then gradually, you continue to make adjustments, exchanging some of your regular and diet sodas for carbonated water (“drink more”).

This is how you make lasting change.

But it’s just the start of what this infographic has to offer. You can use it to:

  • Strategically improve your drink choices (without a rapid overhaul)
  • Customize your beverage intake for your lifestyle and preferences
  • Create your own personal continuum and expand your drink list

All so you can work towards better nutrition, while still enjoying the drinks you really love. (Including milkshakes and jalapeño margaritas.)

Download this infographic for your tablet or printer and use the continuum to decide which drinks are right for you (or your clients).

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—such as helping them make healthier beverage choices—is both an art and a science.

If you’d like to learn everything you can about nutrition—especially how to use it to help yourself and others—consider the Precision Nutrition Level 1 Certification.  The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to feel confident and qualified to coach nutrition with anyone.

Developed over 15 years, and proven with over 100,000 clients, the Precision Nutrition curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the PN Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results—for yourself and your clients.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 30% and secure your spot 24 hours before everyone else.

We’re opening spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 8th, 2020.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 30% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post ‘What should I drink?!’ Your complete guide to liquid nutrition. appeared first on Precision Nutrition.

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Chris Hemsworth is no stranger to a good workout, and fortunately for men who want to look like a Marvel superhero in real life, he often shares tidbits of his fitness routine on Instagram. On Friday, he took to the scoial media platform to share a pair of videos demonstrating an outdoor workout that looks absolutely brutal. 

Hemsworth works through some dumbbell rows from a squat, then moves right into some suitcase deadlifts before carrying the dumbbells over to yet another set of dumbbells. After knocking out some curls to presses, he sprints across a field. He’s sweating the entire time, and we’d be sweating, too. Check out the video in the post below (click the arrow on the right for part two).

 

Hemsworth instructs anyone who wants to try the workout to repeat the circuit in the video six times. He also shares his fitness app, Centr, at the end of the post so fans can keep following along. The app features workouts and meal plans from Hemsworth and his team of trainers and nutritionists, as well as lifestyle and wellness tips.

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