ChrisS

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Posts by ChrisS

Recommended Protein

Protein is a vital part of any athlete’s diet. An athlete that is in training should be taking at least 150% of their body weight. For example if you are a 200 pound athlete then 300 grams of protein should be consumed. If in season then closer to 200%. That much protein is not easily taken in without the help of a couple protein shakes a day. That’s why it’s important to have the right kind.

Monster Milk: This product is made by muscle milk packed with more protein (50 grams of Whey) and BCAA’s then regularMuscle Milk for a quicker recovery. Monster Milk is also high in healthy fats (9 grams) which make it a great shake during the season to help avoid losing weight, and keep you fueled. I Wouldn’t recommended taking this as a night time shake because the high content of fat but for a morning shake or a after workout shake it is one of the best.

Optimum Nutrition: Gold Standard Whey, another protein that is also full of BCAA’s and glutamine. It’s a Whey Protein Isolates which is means it’s the most pure type by weight. This shake is great if you’re trying to put on pure muscle weight. It low in fat (1gram) and high in protein (48 grams). Lifted Athletics suggests this as a night time shake before bed to maximize your muscle gain and recovery.

Protein Shakes are an important part of your performance. Remember to take one after workouts, as a mid day snake, and before bed.

Muscle Milk, Optimum nutrition, protein

Front/Side Dumbbell Raise

Front/Side Dumbbell Raise	These basic movements target the side, front, and upper parts of the shoulder.
Description	Start with the weight near your hips. Keep the arms straight, have a slight bend in the knees. Lift the arms straight in front of you (front raise) or to your side (side raise). while keeping the arms straight.
Things to Keep in Mind	Don’t use the body to get the weight up use a lighter weight if your using to much body movement. Doing this seated is a great way to avoid this. This exercise can also be done with cables.
Visual Aids
Muscles Works	Trapezoid, Deltoid (Shoulder)

dumbbell, Front Raise, shoulder, Side Raise

Seated Dumbbell Shoulder Press

Seated Dumbbell Press	This exercise much like the military press but without a single bar targets front/top of your shoulders. When heavy weights are used get a spotter to hand you the weight in the press position.
Description	Start with dumbbell’s on your legs. Push the weights up to a position right in front of your shoulders using the assistance of your legs. Palms should be facing forward. Flex your shoulders and powerfully extend your arms upward until straight. Slowly lower the weight back until your upper arms and forearms are perpendicular.
Things to Keep in Mind	Keep the shoulders down during this press to avoid injury. This exercise can also be done standing and with a straight bar.
Visual Aids
Muscles Works	Deltoid (shoulders).