SPIRITNU
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THROWDOWN
Do you even lift? These fine athletes did at Beijing’s first official Crossfit Competition. Spirit was honored to provide some killer protein to these iron warriors
Of course we couldn’t let the athletes have all the fun, so we had a little pullup competition of our own…
Congratulations to 冯浩 and 杨颖, winners of the pullup competition and 1lb of Spirit’s finest protein. You deserve it!
Want the full res photos? Just like us on Facebook or follow on weibo below and we’ll shoot you a download link.
Get better results from your workouts with better nutrition. Scan below to jump to the Spirit website or weidian to start now –
Special Thanks to stealinglight.hk for the incredible photos, to book them for an event, contact:
- Chris@Stealinglight.hk +86 185-1360-2293
想要高清照片吗？微博上 (weibo.com/spiritnu) 将要发布高清的压缩包，仅好友看见！扫以下二维码加我们仅可看到！
Great job champs!
#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!
MUAY THAI SHRED
Last Sunday we got punched, kicked, elbowed and SHREDDED from Oskar’s professional Muay Thai instruction at Champion Boxing.
Get better results from your workouts with better nutrition. Scan below to jump to the Spirit website or weidian to start now –
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/
Want the full res photos? Just like us on Facebook or follow on weibo below and we’ll shoot you a download link.
Shoutout to stealinglight.hk for the incredible photos, to book them for an event, contact:
-
Phone
+86 185-1360-2293
-
Email
Chris@Stealinglight.hk
#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!
Nutrition
Coming soon.
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
- Wake Up Shake
- FUEL 2 Scoops (65g)
- L-Glutamine 1 Scoop (5g)
- CLA 1 Scoop (5g)
- L-Carnitine 1 Scoop (3g)
- Fish Oil – 2-3g (2-3 Pills)
- Breakfast 30 minutes later (warriors can combine into one monster shake)
Mid Morning Snack
- Whey Protein 1 Scoop
Lunch
- CLA 1 Scoop (5g)
- Fish Oil – 2-3g (2-3 Pills)
Workout Shake – (Workout Days) Drink 1/2 before working out and 1/2 after… or throughout workout
- FUEL 3-4 Scoops (65-100g)
- Creatine 1 Scoop (5g)
- BCAA 2 Scoops (10g)
- L- GLutamine 1 Scoop (5g)
- L-Carnitine 1 Scoop (3g)
- Water 1 Liter
Night
After Dinner
- CLA 1 Scoop (5g)
- Fish Oil – 2-3g (2-3 Pills)
Goodnight Shake
- Whey Protein 1-2 Scoops (30-60g) (this amount depends on how full I am from dinner and how torn my muscles feel)
- L-Glutamine 1 Scoop (5g)
- BCAAs 1 Scoop (5g)
How do you increase your performance?
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
]
Back and Biceps
- Wide Grip Lat Pulldown
- Seated Cable Row
- Reverse Pulldown– into biceps
- Barbell Curl
- Preacher Curl
- Cable Crunch
- Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
- Decline Oblique Situp 3, 2x
- 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:
Legs
- Squat
- Deadlift
- Single Leg Press
- Leg Extension
- Standing Calf Raise
- Double the rep range on this exercise (ie. if you’re on a 12-15 rep week, do 24-30 reps)
- Seated Calf Raise
- 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:
[:en] Chest, Shoulders, Triceps Bench Press Dumbbell Fly Military Press (Arnold Press) Lateral Raise Dips 3 Triceps Cable Press/Skull Crusher 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 […]
[:en]You want to max your progress at the gym and you’ve seen our Pause Set video, but what do you do when you’re lifting so heavy that you could barely squeeze out 1 or 2 reps on your pause set? Enter the DROP SET. A drop set allows you to get the same muscle tearing, […]
[:en]
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:
- Bench Press
- Dumbbell Fly
- Military Press (Arnold Press)
- Lateral Raise
- Dips 3
- Triceps Cable Press/Skull Crusher
- Squat
- Deadlift
- Single Leg Press
- Leg Extension
- Standing Calf Raise
- Seated Calf Raise
- Wide Grip Lat Pulldown
- Seated Cable Row
- Reverse Pulldown– into biceps
- Barbell Curl
- Preacher Curl
- Cable Crunch 3, 2x
- 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:
- 卧推 Bench Press
- 飞鸟 Dumbbell Fly
- 阿诺哑铃推举 Arnold Press
- 肩部侧推 Lateral Raise
- 双杠 Dips
- 仰卧头后弯举 Skull Crusher
- 深蹲 Squat
- 硬拉 Deadlift
- 单腿蹬腿 Single Leg Press
- 腿部伸展机 Leg Extension
- 站姿小腿举Standing Calf Raise
- 坐姿小腿举 Seated Calf Raise
- 宽手高拉机 Wide Grip Lat Pulldown
- 坐姿划船机 Seated Cable Row
- 反手高拉机 Reverse Pulldown
- 杠铃弯举 Barbell Curl
- 牧师凳弯举Preacher Curl
- 拉力器捲腹 Cable Crunch
- 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
阶段 2
阶段 3
[:]
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