Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: Bodybuilding

  • Pull Up Bar Resistance Bands – how to tie resistance band to pull up bar

    Exercise at your own risk Resistance bands are great for all sorts of exercises Long, looped bands are the best for assisting with chin ups. Tie the band in a loop onto the bar Place your knee or foot in the bottom of the loop If you don’t have a band, and you are training…

  • Resistance Band Deadlifts – How to Do Deadlifts with a Band

    Deadlifts are a key compound exercise for developing strength in the glutes, lower back, legs and to a certain degree the upper back and traps. Resistance bands are great for beginners because they’re so easy to use, but also an advanced tool for developing power and “lock out” strength. Deadlift at your own risk –…

  • How to Do Resistance Band Press Ups (looped bands)

    I’ve seen people wrapping the bands around themselves in a kind of figure 8, but I couldn’t get that technique to work for me. Instead I take the looped band, put it over my head and grab as far up as I can on the loop. This creates a bit of slack band, but it…

  • How to do Resistance Band Squats (looped bands and handled bands)

    Resistance bands are extremely popular these days. They’re great for home workouts, easy to store, pretty safe and kinder on the joints than heavy weights. Resistance Band Squats – Bands with handles Anyway, if you want to get yolked you’ll probably want to do squats. when using bands with handles: – Grab the handles –…

  • Quick Bodybuilding Routine – at home (no equipment)

    Get hench in 5 There is some research (study here) suggesting that 1 set per body part is as effective for strength gains, as 3 sets. Make sure that you warm up – get a sweat on Do each set with perfect technique – fail between 6 and 12 reps. If you can do 12…

  • How to Use BPC 157 and TB500

    USE AT YOUR OWN RISK – THERE ARE FEW LONG TERM STUDIES ON BPC-157 and TB 500 SIDE EFFECTS BPC 157 is a chain of amino acids. I believe its found in gastric juice. Lovely. It is used for any problems related to inflammation and can help repair tendons and ligaments. It’s popular in the…

  • Home Chest Workout – No Equipment -10 Minutes (.pdf)

    Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on a sofa or couch. To…

  • Bending Horseshoes by Hand & Horseshoe Bending Technique

    A great demonstration of strength of the hands, grip and the ability to brace against your leg – bending horseshoes is a great party trick (if you party in a barn) and also a good goal to aim for if you are a strongman or someone who is looking to increase grip strength. Know Your…

  • Boxing Chest Workout – .pdf included [Updated Sept. 2023]

    Boxing 🥊 is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing – one crucial thing I want everyone to know however – is that chest-strength, does not equate to punching power! Very little power if generated specifically from the chest. The whole body (or kinetic chain)…

  • Mixed Martial Arts & Performance Enhancing Drugs (PEDs)

    Success in any sporting event is determined primarily by genetic endowment in combination with a training regime aimed at maximising trait potential. Therefore, an individual’s athletic realisation and success is determined by the interaction of innate ability and environmental factors including training structure and nutritional strategies. Mixed Martial Arts (MMA) is one of the most…