8 Great Foods to Eat Before and After Your Workout canaya thumbnail by Courtney Anaya, CPT courtanaya

Top off your protein and glycogen stores with the right foods – pre- and post-workout.
*recommend a peanut butter jelly sandwich with banana that has potassium to prevent soreness
What to Eat Before and After a Workout By Kati Mora, MS, RD
Ready to sweat? Not so fast! Here, the best foods to eat before and after a workout, so you can fuel up the right way. Munch on these for your best sweat session yet.

” Before: Whole Wheat Toast with Sliced Banana and Cinnamon

When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.
Find out your BMI!..”

10 Best PRE WORKOUT Meals | What to Eat Before a … – YouTube

Gravity Training Zone – Fat Loss Experts
“…For this video lets pretend that you’re the type of person that responds very positively to eating before a workout. The big question that you probably have is what should you eat to maximize your performance? I want to give you the 10 best proven pre workout foods.

1. Bananas – These are great because they’re easily digestible, and provide your body potassium, which you’ll be needing because I”m sure you’re going to be sweating really hard during your workout. Any fruit before a workout could help, try mixing it in with some protein source such as fat free Greek yogurt.
2. White Rice and brown rice mix. This was always one of my favorite pre workout meals. You eat the white rice for fast easily digestible energy, and you eat the brown rice for slower digesting longer duration energy. When you have both your energy levels should stay high throughout your entire workout. Have this with some chicken breast or legumes ..”


*see Fitness: Physiology of Exercise

Muscular Strength and Muscular Endurance April Merritt by April Merritt on December 14, 2009
“..Muscular endurance, on the other hand, refers to the muscle’s ability to exert a submaximal force repeatedly over time, such as a half sit up test or a push up test. But muscular endurance tests also measure strength to some degree.

Take the push up test for example. If you have very weak upper body muscles, you’re going to have a difficult time pushing yourself up. Therefore you may only be able to do a couple pushups before everything gives out. Because your strength is so low, we’re not able to get a great measure of endurance. The YMCA bench press test is another example of this. You lift a certain weight to the speed of a metronome. The test is stopped when you can’t lift the bar up or when you can’t keep up with the metronome. This type of test puts lighter clients at a disadvantage. If I am struggling to lift the bar to the start position because it’s too heavy, I’m not going to get a lot of repetitions in. My strength impacts my endurance…”

Push-up Test
*see Fitness: Morning Routine-Different types of Push-Ups

Test Your Upper Body Fitness With The Push Up Test
The push up fitness assessment is an easy way to track your workout progress

By Elizabeth Quinn Updated July 09, 2016
“..Primary Muscles Used During the Push Up

Shoulders (Anterior and Medial Deltoids))
Chest (Pectorals)
Back of the Upper Arm (Triceps)

How to Perform the Push-Up Test

While performing push-ups, you lift nearly 75% of your total body weight.

Using a modified push-up position reduces this amount to about 60% of your total body weight…”

3 Fitness Test Muscular Endurance Max Pushup Test – YouTube

Push-up Muscular Endurance Fitness Test – YouTube

Muscular Endurance: Push up and Sit up test – YouTube

*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches

1RM Testing | Science for Sport

“….Moreover, the 1RM test has been proven as a valid and reliable measure of performance in all the exercises listed below:..”

How to Test a One Rep Max – YouTube

A Simple and Accurate One-Rep Max Calculator (and How to Use it) By Michael Matthews

Fitness Test – 1RM Test – YouTube

-Bench Press

Fitness: Chest-Bench Press w/healthfitnesslifeguy

1RM Testing | Science for Sport

‘..Starting the test

The participant should perform a warm-up with a self-selected load that will allow them to complete a minimum of 6-10 repetitions (approx. 50% predicted 1RM).
1-5 minute rest (decided by test administrator)…”

1 RM Bench Press – YouTube

The Definitive Guide to Increasing Your Bench Press Written by: Mike Matthews
“…Bench Press Calculator for Calculating One-Rep Maxes

The only 100%-accurate way to know how much weight you can bench press for a certain number of reps is to actually do it…but there are equations that can predict results with a fair amount of accuracy.

The three equations most commonly used are the Brzycki, Baechle, and dos Remedios equations.

Use the calculator below to predict your 1RMs…

How to Perform the 1-RM Bench Press Test – YouTube

Physical Fitness Assessments and Norms for Adults and Law Enforcement
*see ACE Personal Trainer’s Manual 5th Edition pp 243 (Chapter 8: Physiological Assessments)
[PDF]Strength to Weight Ratios Age-Gender Norms 1-RM Bench Press and …
Age-Gender Norms. 1-RM Bench Press and Leg Press. Rating … 1-RM Leg Press. The Physical Fitness Specialist Certification Manual, The Cooper Institute for…”

*see Why is the Cooper Fitness Test Used by Law Enforcement Agencies?
March 26, 2015

1-RM Bench Press Test

1RM Bench Press Test Video Tutorial


Absolute Strength vs. Relative Strength by Jay Kim on January 16, 2017
Relative Strength Formula for Bench Pressing by JEREMY HOEFS Last Updated: Sep 11, 2017
“..After measuring your bench press 1RM and determining your weight, you can calculate your relative strength. The basic formula includes dividing your bench press 1RM by your weight. For example, a 200-pound football player with a 225-pound bench press 1RM has a relative strength of 1.125 (225/200=1.125). A positive number indicates a good amount of relative strength…”

How to Exercise for Absolute Strength by Paula Quinene
“..measure of the amount of force your muscles can exert for one repetition. Absolute strength is commonly referred to as your one-repetition max or 1RM…”

Predicted 1 RM vs. Actual 1 RM
American Council on Exercise by American Council on Exercise

on September 17, 2012
1 Rep Max Calculator
“This calculator is based on the formula derived by Boyd Epley in 1985, which is 1RM = weight x (1 + (reps / 30))”

“.. It is a measure of the maximal weight a subject can lift with one repetition. Measuring 1RM has safety issues, so it is sometimes useful to estimate the 1RM using a calculator based on the number of times (greater than 1) that comeone can lift a certain weight. See more on One Rep Max Testing.

One rep maximum calculators are used to predict a one rep maximum lift. To calculate your 1 repetition max result, enter the weight lifted and the number of reps in the boxes below, and then click “calculate”.This calculator applies for all exercises, and any measurement unit for weight…”

Bodybuilding com Calculate Your One Rep Max!

Bodybuilding com Calculate Your One Rep Max!

Strength Level – Weightlifting Calculator (Bench/Squat/Deadlift)

“Strength Level calculates your performance in compound exercises like bench press, deadlift and squat. ..”


Predicted 1 RM vs. Actual 1 RM
American Council on Exercise by American Council on Exercise
on September 17, 2012
“..Predicted 1 RM AssessmentOne-repetition Maximum

Submaximal strength testing is a great way to estimate 1 RM performance in a novice exerciser who has inadequate experience handling free weights. Table 8-32 (from the ACE Personal Trainer Manual),… Using the coefficient 1.255, the client’s 1 RM is calculated as follows:

1 RM = 160 pounds x 1.255 = 201 pounds

Actual 1 RM Assessment

1 RM-Repetition Table While predicted 1 RM uses submaximal effort levels, actual 1 RM will push the client to his or her limit. … Table 8-27 can be used to calculate and determine an appropriate weight for the client’s 1 RM…”

*see pp. 243

Muscular Strength Testing – Sfu


5 Tests That Will Measure Your Strength By Kelsey Cannon, Photography By Thinkstock November 19, 2014
See how you match up to these standards


Bench Press

Fitness: Chest-Bench Press w/HealthFitnessLifeGuy

6 Worst Things You Can Do to Get a Bigger Chest
Eric Broser thumbnail by Eric Broser BroserBuilt
These common pec training missteps will put a quick halt to your chest gains.

3 Easy Tips for Building a BIG CHEST Fast!

“Published on Sep 24, 2014



Buff Dudes / Fitness / How to Build a Big Chest Fast the Best way with just 3 Easy Tips.
Shot n’ Edited by: Hudson
Starring: Brandon White”

5 Best Exercises For A Bigger Chest Stephanie Lee Training → Workouts
December 13, 2016
“..The exercises themselves may look simple enough, but it’s up to you to dial up the intensity by giving yourself less time for rest. “I like to take as little rest as possible,” says Grage, suggesting that you take 15-20 seconds of rest between your sets…”

=> Kinematics

Bench Press kinematics
“..The variables that we will be evaluating are time, vertical displacement, vertical velocity, and vertical acceleration. Displacement is the change in position of an object from start to stop, in which the object here is the bar (3). Acceleration is then the change in velocity over time; velocity measures how fast an object is moving in a certain direction (3). The subject will go through 4 stages. Starting with the bar on their chest and moving up, is the acceleration phase. When the person struggles this is considered the sticking phase, which is then proceeded by the maximal strength stage and lastly the deceleration phase as the bar returns to the resting point on the chest (2) During the acceleration phase the subject needs to create enough acceleration to carry them to the sticking point. The main goal is to complete the lift and get through the sticking phase.

Biomechanics of the Bench Press
“..Movement Pattern

Lower the barbell toward your chest, by flexing your elbows while maintaining scapulae retraction. Lower the barbell until a slight stretch is felt in the pectorals. Avoid letting the low-back arch, the head to jut forward, or the shoulders to shrug during this motion in order to maintain an ideal and safe posture.
Preserve the natural curvature of the lumbar spine (low-back) throughout the entire lift. In other words, keep the spine in a neutral position. Elite powerlifters may perform the lift with excessive lumbar extension (arched low-back), but this position is not advised for the general fitness enthusiast unless properly instructed, and the person has a specific goal to increase 1 repetition maximum performance.
Aim to perform the exercise through a full range of motion unless mobility/flexibility deficits restrict motion or pain/pinching sensations are felt in the shoulder region.
Press the barbell back up to the starting position by extending the elbows and contracting the chest.




#declinebench I slightly do less weights compared to my regular #benchpress

A post shared by Healthfitnessguru (@healthfitnesslifeguy) on


Post Workout

Chest-Building Nutrition: Tips And Meal Plan For A Bigger Chest Shannon Clark August 15, 2017 • 4 min read

“…Will Chest For Food

Don’t let the fact that you’re ‘bulking’ make you think you can fill your diet with whatever you want. If you consistently put highly-processed, sugary food into your body, you’re not going to feel well and you will gain more fat than muscle.

Choose lean protein sources like chicken, lean beef, fish, egg whites and whey protein. Your carbs should be complex and come from brown rice, sweet potatoes, barley and oatmeal. You’ll still need fruits and veggies. To get good fats, consume plenty of flaxseeds, fish oil, avocado, nuts and natural nut butter.

Avoid foods with trans fats or excessive saturated fat. They don’t support lean body composition. Some saturated fat is okay to include and even beneficial for testosterone levels, but it shouldn’t overtake your unsaturated fat intake.
Sample Meal Plan

A 180-pound guy looking to ad..”
*see Health: Nutrition

What Foods to Eat to Get a Big Upper Chest by BRIAN WILLETT Last Updated: Sep 11, 2017
“..Although building an impressive set of pectorals — the muscles of your upper chest — requires dedication to an effective workout plan, you also need to make good nutritional choices. Even if you have the best chest-building workout plan in the world, poor nutrition impairs your progress toward building a big upper chest. Consult a doctor before starting a workout plan or altering your diet dramatically…”
The 5 Best Foods to Eat after a Workout Posted on Apr 5, 2016 5:46:00 AM
“..Studies show that eating the right foods within 30 minutes of a workout can reduce inflammation, replace glycogen stores for future workouts, and repair muscle damage. While many people turn to processed recovery drinks to refuel,the best recovery foods come in the form of whole foods. Here are five of my favorites…”

What to Eat before Bed to Build Muscle | Bodybuilding Diet – YouTube

Sep 26, 2012 – Uploaded by Howcast

Upper Body Workout To Build Muscle (Hypertrophy) | Post … – YouTube

Dec 21, 2016 – Uploaded by Slovenian Physique
Upper Body Workout To Build Muscle (Hypertrop

Full Day of Eating VEGETARIAN While Bulking + Upper Body Strength …

Apr 11, 2017 – Uploaded by Katie Corio
Upper Body Strength FULL WORKOUT: 1. … Full Day of Eating VEGETARIAN While Bulk
*see Health: Vegetarian-Vegan Diet Needs?

What’s your favorite type of “chest” exercise?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”


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