MUAY THAI SHRED

Last Sunday we got punched, kicked, elbowed and SHREDDED from Oskar’s professional Muay Thai instruction at Champion Boxing.

SHRED-MuayThaiSHRED-MuayThaiSHRED-MuayThaiSHRED-MuayThaiSHRED-MuayThai

Get better results from your workouts with better nutrition. Scan below to jump to the Spirit website or weidian to start now –

 

SHRED-MuayThai

SHRED-MuayThaiSHRED-MuayThaiSHRED-MuayThai

Special thanks to Oskar at Champion Boxing for the unforgettable workout. To learn more about Muay Thai, visit:

Sanlitun SOHO Building 1 B1-133

http://www.championboxing.club/

SHRED-MuayThai

Want the full res photos? Just like us on Facebook or follow on weibo below and we’ll shoot you a download link.

SHRED-MuayThai

SHRED-MuayThaiSHRED-MuayThai

 

Shoutout to stealinglight.hk for the incredible photos, to book them for an event, contact:

  • Phone

    +86 185-1360-2293

  • Email

    Chris@Stealinglight.hk

SHRED-MuayThaiSHRED-MuayThai

#STRONGER#
Spiritnu
If you missed out this time, scan below to keep an eye on the Spiritnu Official WeChat account and join us next time!

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Supplements.

They’re not just for pro athletes, they’re for anyone serious about maximizing their health and performance, anyone passionate about achieving their fitness goals. You wouldn’t drive a race car without motor oil, and you shouldn’t push your body without proper nutritional support. On this program you’ll be training hard, tearing muscle fibers, fatiguing your body and pushing your limits, so consider a boost with supplements that will keep you going and accelerate your recovery.
Can you make progress without supplements?
Absolutely. 
Can you drive a car with flat tires?
Absolutely.
I want to give my body everything it needs to maximize performance, that’s why when I’m trying to build muscle I use the following supplements to boost performance, accelerate recovery and maximize results.

Whey Protein:

Derived from milk, whey protein is embraced by athletes around the world for its performance benefits. Whey is a fast digesting protein that provides your body with the amino acids required to build new muscle tissue and protect existing tissue.

FUEL:

Fuel is a multi function recovery/gainer drink. We’re interested in both recovering faster, and making big gains. Containing around a 50/50 ratio of Whey Protein and fast digesting carbs, FUEL not only replenishes muscle glycogen, but also provides essential protein and BCAAs to support muscle growth.

Creatine:

One of the most popular supplements behind protein, Creatine is found in red meat and can increase muscle power, size and strength. There is extensive research proving the safety and effectiveness of creatine not only for muscle growth but also many other areas such as cognitive enhancement.

BCAAs:

A group of 3 essential amino acids found in foods such as chicken, beef, eggs and fish, BCAAs are building blocks of muscle protein that support lean muscle growth while providing a buffer of energy to prevent muscle breakdown during strenuous exercise.

L-Glutamine:

The most abundant free amino acid in the body and required for various important biological functions, such as the immune system. Glutamine can decrease muscle breakdown, increase muscle growth, boost recovery and immune function.

Fish Oil:

Fish Oil is one of the best sources for Omega 3 fatty acids, which have numerous benefits. Beyond cardiovascular, cognitive and joint health, these Omega 3s have also been proven to enhance lean muscle growth.

L-Carnitine:

Required for the transport of fatty acids into mitochondrial matrix for energy production, supplementing L-Carnitine can increase the rate at which fat is metabolized. This means not only leaner muscle tissue, but the extra energy can offset protein digestion, allowing for greater muscle gains from a given diet.

CLA:

A naturally occurring fatty acid found in red meats and dairy, CLA is involved in a number of signaling pathways within cells and can boost metabolism while inhibiting processes that cause fat storage in the cells.

How do I take these to maximize muscle growth?

This is an approximate schedule to take the supplements, I adjust the dosage and timing according to how my body feels. For example, if I miss a meal and start feeling hungry, I know there is some muscle breakdown occurring, so I’ll slam some FUEL as soon as possible to get some quick energy and spare the muscle. On non-workout days I skip the workout shake but take everything else, as I’m still recovering and feeding growing muscle tissue. The following supplements are color coded according to varying levels of experience and availability in SN’s Muscle Building Stacks.

Basic Stack – Black

Just the basics for anyone wanting to make some gains.

Pro Stack – Blue

Everything from the basic stack and more for those serious about packing on muscle.

Legend Stack – Red

Everything from the Pro Stack + CLA and L-Carnitine to stay as shredded as possible while you gain.

 
Morning
  1. Wake Up Shake
    1. FUEL 2 Scoops (65g)
    2. L-Glutamine 1 Scoop (5g)
    3. CLA 1 Scoop (5g)
    4. L-Carnitine 1 Scoop (3g)
  2. Fish Oil – 2-3g (2-3 Pills)
  3. Breakfast 30 minutes later (warriors can combine into one monster shake)
Mid Morning Snack
  1. Whey Protein 1 Scoop
Lunch
  1. CLA 1 Scoop (5g)
  2. Fish Oil – 2-3g (2-3 Pills)
Workout Shake – (Workout Days) Drink 1/2 before working out and 1/2 after… or throughout workout
  1. FUEL 3-4 Scoops (65-100g)
  2. Creatine 1 Scoop (5g)
  3. BCAA 2 Scoops (10g)
  4. L- GLutamine 1 Scoop (5g)
  5. L-Carnitine 1 Scoop (3g)
  6. Water 1 Liter
Night
After Dinner
  1. CLA 1 Scoop (5g)
  2. Fish Oil – 2-3g (2-3 Pills)
Goodnight Shake
  1. Whey Protein 1-2 Scoops (30-60g) (this amount depends on how full I am from dinner and how torn my muscles feel)
  2. L-Glutamine 1 Scoop (5g)
  3. BCAAs 1 Scoop (5g)
How do you increase your performance?

 

招聘.1包住

We’ve got the following positions available immediately. If you’ve got talent and you’re into fitness, we want to speak to you.

Social Media Strategist: Create and distribute interesting fitness and health related content, events, etc.
Increase user participation
Multimedia Development: Plan and create interesting/Viral videos, ads and images with media group
Event Coordinator: Plan and coordinate weekly workout cooperation, demo booths, trade shows etc.
Web Developer: integrate online platforms, website development etc., maximize use and exposure of different channels

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Back and Biceps
  1. Wide Grip Lat Pulldown
  2. Seated Cable Row
  3. Reverse Pulldown– into biceps
  4. Barbell Curl
  5. Preacher Curl
  6. Cable Crunch
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
  7. Decline Oblique Situp 3, 2x
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
Do the following amount of reps, according to the week in each phase:
Week
Reps
1
12-15 Every set to failure, last set of each exercise: Pause Set
2
9-11 Every set to failure, last set of each exercise: Pause Set
3
6-8 Every set to failure, last set of each exercise: Drop Set
4
3-5 Every set to failure, last set of each exercise: Drop Set

 

Return to:

Geek To Freak: Intro

Geek To Freak: Workouts

Legs
  1. Squat
  2. Deadlift
  3. Single Leg Press
  4. Leg Extension
  5. Standing Calf Raise
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
  6. Seated Calf Raise
    1. Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
Do the following amount of reps, according to the week in each phase:
Week
Reps
1
12-15 Every set to failure, last set of each exercise: Pause Set
2
9-11 Every set to failure, last set of each exercise: Pause Set
3
6-8 Every set to failure, last set of each exercise: Drop Set
4
3-5 Every set to failure, last set of each exercise: Drop Set

 

Return to:

Geek To Freak: Intro

Geek To Freak: Workouts

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For this muscle building plan, we’ve put a lot of thought into making sure you gain the most muscle possible. We’ve made the system as simple and consistent as possible to make it easier for you to stick to. While the movements are the same through each phase, we’re going to change the rep range each week to keep your muscles on their feet and keep those gains coming. Commit to this challenge and show yourself what you’re made of.
There are three phases in the system, each of which is 4 weeks long. We’ll start out each phase in the 12-15 rep range with lower weights and work our way down to just 3-5 reps with some serious weight. This will allow your body some time to adjust to the movements as you work your way down to higher weights. In no time you’ll be romping around the gym looking for the 10th 45 plate to stack on your bench press for the 3-5 rep sets in week 4.  In phases 2 and 3 we’ll be doing the same cycle but this time with bigger, heavier weights. Sound repetitive? It is, and that’s because it works, just like breathing, eating, sleeping, or any other well designed process.  It will all crescendo on week 12, where you’ll lift the heaviest weights of your life and be 12 weeks closer to being a 型男。
The workouts will look like this:
  1. Bench Press
  2. Dumbbell Fly
  3. Military Press (Arnold Press)
  4. Lateral Raise
  5. Dips 3
  6. Triceps Cable Press/Skull Crusher
  1. Squat
  2. Deadlift
  3. Single Leg Press
  4. Leg Extension
  5. Standing Calf Raise
  6. Seated Calf Raise
  1. Wide Grip Lat Pulldown
  2. Seated Cable Row
  3. Reverse Pulldown– into biceps
  4. Barbell Curl
  5. Preacher Curl
  6. Cable Crunch 3, 2x
  7. Decline Oblique Situp 3, 2x
Each week we’ll change the rep range to surprise your muscles.
Week
Reps
1
12-15 pause
2
9-11 pause
3
6-8 drop
4
3-5 drop
Every 4 weeks we will start a new phase with heavier weights. 

 Phase 1

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

 Phase 2

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

 Phase 3

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

[:zh]

For this muscle building plan, we’ve put a lot of thought into making sure you gain the most muscle possible. We’ve made the system as simple and consistent as possible to make it easier for you to stick to. While the movements are the same through each phase, we’re going to change the rep range each week to keep your muscles on their feet and keep those gains coming. Commit to this challenge and show yourself what you’re made of.
There are three phases in the system, each of which is 4 weeks long. We’ll start out each phase in the 12-15 rep range with lower weights and work our way down to just 3-5 reps with some serious weight. This will allow your body some time to adjust to the movements as you work your way down to higher weights. In no time you’ll be romping around the gym looking for the 10th 45 plate to stack on your bench press for the 3-5 rep sets in week 4.  In phases 2 and 3 we’ll be doing the same cycle but this time with bigger, heavier weights. Sound repetitive? It is, and that’s because it works, just like breathing, eating, sleeping, or any other well designed process.  It will all crescendo on week 12, where you’ll lift the heaviest weights of your life and be 12 weeks closer to being a 型男。
训练日如下:
  1. 卧推 Bench Press
  2. 飞鸟 Dumbbell Fly
  3. 阿诺哑铃推举 Arnold Press
  4. 肩部侧推 Lateral Raise
  5. 双杠 Dips
  6. 仰卧头后弯举 Skull Crusher
  1. 深蹲 Squat
  2. 硬拉 Deadlift
  3. 单腿蹬腿 Single Leg Press
  4. 腿部伸展机 Leg Extension
  5. 站姿小腿举Standing Calf Raise
  6. 坐姿小腿举 Seated Calf Raise
  1. 宽手高拉机 Wide Grip Lat Pulldown
  2. 坐姿划船机 Seated Cable Row
  3. 反手高拉机 Reverse Pulldown
  4. 杠铃弯举 Barbell Curl
  5. 牧师凳弯举Preacher Curl
  6. 拉力器捲腹 Cable Crunch
  7. 下斜仰卧起坐 Decline Oblique Situp
每个星期我们会调整动作的次数
星期
次数
1
12-15 每组到极限。每个动作的最后一组是: 暂停组
2
9-11 每组到极限。每个动作的最后一组是: 暂停组
3
6-8 每组到极限。每个动作的最后一组是: 重量递减组
4
3-5 每组到极限。每个动作的最后一组是: 重量递减组
每个阶段4周,每个阶段提高重量

阶段 1

1 2 3 4 5 6 7 次数
第1 胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 12-15下 - 暂停组
第2
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 9-11下 - 暂停组
第3
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 6-8下 - 重量递减组
第4
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 3-5下 - 重量递减组

阶段 2

1 2 3 4 5 6 7 次数
第1 胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 12-15下 - 暂停组
第2
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 9-11下 - 暂停组
第3
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 6-8下 - 重量递减组
第4
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 3-5下 - 重量递减组

 

阶段 3

1 2 3 4 5 6 7 次数
第1 胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 12-15下 - 暂停组
第2
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 9-11下 - 暂停组
第3
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 6-8下 - 重量递减组
第4
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 3-5下 - 重量递减组

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CHEST DAY.00_04_41_06.Still009
Are you ready for some mad gains? Have you worked out before and been disappointed by the results? There could be plenty of reasons for that, but it all boils down to not having everything it takes to succeed. At Spirit, we want to make you stronger and we want you to have access to all the knowledge, secrets and tools used by the pros so you can make major progress in achieving the body you want. If you’re serious about your health, if you want to be successful more than you want to be comfortable, then follow along and devote the next 12 weeks to getting in the best shape of your life.
What we’ll cover in this program-
  1. Workouts
    • When we hear from people that they started working out and stopped after a few weeks it kills us. The reason they stop is usually because they don’t know what to do. It takes a huge amount of energy to create meaningful workouts, how many reps, how many sets, what exercises. Leave that repetitive stuff to us and save all of your energy to put into what matters most: today’s workout, today’s progress. Check out the workout calendar, print it out and post it up on your mirror, your dresser, the fridge, on your cubicle wall, hell get a tattoo of it if will help you stick to the plan. Have a look and check out the goodies we have in store for you.
  2. Tracking
    • Have you ever worked out for a while and not seen any results? That’s not going to happen on this program because we’re going to show you how to keep track of your progress and make the adjustments needed to move forward every day. Small, unwavering steps built the great pyramids and as such will you build a great body.
  3. Nutrition
    • If you’ve worked out for some time and not seen big changes in your body, have you wondered what the cause is? Most of the time it’s from lacking proper nutrition. Whether you’re trying to build muscle or lose fat, there are proven ways to eat to reach your goal. We’re packing on muscle in this program so get ready to eat. If you want to build a great building, start with great materials.
  4. Supplements
    •  You’re going kill it in the gym, spend hours in the weight room, the kitchen and sleeping, all for one purpose- to build more muscle. It’s going to be tough work and you don’t want to do all that only to find you’ve made no progress after 3 months. If you want to squeeze every last drop of muscle building benefit out of all that hard work, then back it up with scientifically proven supplements and recover faster and stronger than everyone around you.

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CHEST DAY.00_04_41_06.Still009
介绍
要增肌了,你准备好了吗?你认识有健身一段时间却对效果很失望的人吗?效果不佳的原因是因为这个人没有具备成功该具备的东西。SN想要你成功, 想要让你#STRONGER。如果你决定换个方式,和SN一起练,一起得到最大的GAINS!接下来的12个星期你会出汗,你会尖叫骂街,你会长肌肉。
此教程是一个增肌的全面计划,它分为以下部分:
训练 Workouts:听到别人说他健身了一段时间然后就不去了让我们特别心疼。 放弃的原因一般是因为不知道到底该如何得到想要的结果。 创作有效果的训练计划需要花不少精力- 从做几下,即组,哪些动作等,很让人不知道从何做起。今后不用再折腾了,把这个费时间的工作交给SN。我们的专业教练用多年的健身经验策划了一个非常高效又容易跟踪的增肌训练计划。 点击进去看看训练的安排和理论。
进度跟踪 Tracking:
你有没有健身一段时间却看不到效果? 这种痛苦到此结束因为我们要告诉你怎么样简单科学的跟踪你的进度,怎么样调节才能每天有进步。 不停往前的脚步建了长城,你的梦想身材也是如此创造的。
营养 Nutrition:
如果训练都正确还见不到效果,原因99%就是营养不到位。 无论是增肌还是减脂,有科学的方法来实现你的目标。这个教程的目标就是长肌肉所以准备吃,吃,然后再吃。 想建豪宅就用好建材。
你将会在健身房卖命练,花很多时间在健身房,厨房和床上(别想歪了!)。增肌是一个艰难的任务,所以我们折腾一个季节一定要看到大的变化!为了保证我们的努力能不是白花的,一定要注意补充助于重建肌肉的营养补给。 怎么吃?怎么搭配?什么时候吃?不再是难题了,看我们的专辑就会了!

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